Cold Season Remedies: Natural, Medical & Everyday Hacks to Keep You Well

Cold season always creeps in like that one uninvited guest who overstays their welcome. Whether you’re battling the sniffles, a sore throat, or that heavy-headed fog that makes you feel like a zombie, having a toolkit of remedies can save your sanity. On Shalena Speaks, we’re spilling the tea (literally) on how to fight back against seasonal colds and keep your body strong all winter long.

1. The Classics That Actually Work

a) Rest and HydrationIt sounds basic, but your body can’t heal if you’re running on fumes. Sleep lets your immune system repair itself. Water, herbal teas, and broths keep mucus thin and your throat soothed. Skip the soda and alcohol — they dry you out.

b) Warm Saltwater GargleOne of grandma’s favorites. Gargling with warm salt water 2–3 times a day reduces throat inflammation and bacteria. It also helps with post-nasal drip that causes irritation.

c) Steam InhalationTurn your bathroom into a DIY spa. Steam loosens congestion, making it easier to breathe. Drop in a few drops of eucalyptus or peppermint oil for extra relief.

2. Herbal & Natural Remedies

Nature has its own pharmacy, and these remedies have been used across cultures:

• Ginger Tea: Anti-inflammatory, helps with nausea and sore throats.

• Honey & Lemon: A spoonful of raw honey (antibacterial) with lemon (Vitamin C) in warm water is a cold-season lifesaver.

• Turmeric Milk (“Golden Milk”): A South Asian favorite with anti-inflammatory and immune-boosting properties.

• Elderberry Syrup: Some studies suggest it shortens the duration of colds and flus.

• Garlic: Allicin (the active compound) fights infections. Eat it raw, roasted, or in soups.

  
  

3. Over-the-Counter Helpers

Sometimes natural remedies need backup. OTC meds can help you power through:

• Decongestants: For stuffy noses (think pseudoephedrine or phenylephrine).

• Antihistamines: For runny noses and sneezing (like loratadine or cetirizine).

• Pain Relievers: Ibuprofen or acetaminophen to manage fever and aches.

• Nasal Sprays: Saline sprays are safe; medicated ones should be used sparingly.

  
  

4. Immune System Boosters (Prevention Is Key)

Why wait until you’re sick when you can armor up now?

• Vitamin C: Found in oranges, bell peppers, and kiwi.

• Vitamin D: A lot of us are deficient, especially in winter. Supplements help.

• Zinc: Lozenges can cut down the length of a cold if taken early.

• Probiotics: A healthy gut = a stronger immune system. Yogurt, kefir, sauerkraut, or supplements all work.

  
  

5. Lifestyle Hacks During Cold Season

• Wash Your Hands (and Phone): Germs live on surfaces. Keep sanitizer nearby.

• Layer Up: Cold air doesn’t cause colds, but it weakens your body’s defenses. Bundle up.

• Humidify the Air: Dry winter air dries your throat and nose, making you more vulnerable.

• Stay Active: Moderate exercise boosts immunity — even a brisk walk helps.

  
  

6. When to See a Doctor

Not every sniffle needs a doctor’s visit, but don’t ignore red flags:

• Fever above 102°F

• Symptoms lasting more than 10 days

• Severe chest pain or trouble breathing

• Dehydration

• Symptoms worsening instead of improving

  
  

7. Shalena Speaks’ Cold Season Comfort Kit

Here’s what I keep on deck when cold season rolls in:

• Mason jars of homemade ginger-honey-lemon syrup

• A good humidifier in the bedroom

• Cozy blanket + peppermint essential oil diffuser

• Netflix playlist (because healing also needs vibes)

• Vitamin C gummies on standby

Cold Season Remedies: Old-Skool, Cultural

1. Old-School Black Household Remedies

These are the classics your grandma probably made you take whether you wanted to or not:

🧄 Garlic & Onion Magic

• Onion on the Nightstand: Many Black families believed cutting an onion in half and leaving it in the bedroom absorbed germs from the air. Whether it was science or superstition, people swore they woke up breathing easier.

• Garlic Cloves: Chewing raw garlic (or putting it in hot tea with honey and lemon) was a natural antibiotic and immune booster.

🥃 Hot Toddy (aka “Cough Syrup in a Cup”)

• A mix of whiskey, honey, lemon, and hot water. Some added ginger, cloves, or cinnamon sticks. It soothed throats, calmed coughs, and knocked you out for a good night’s rest.

• Even if you didn’t drink alcohol, grandma might rub a little whiskey or rum on your chest or gums (for teething babies too).

🛢️ Vicks VapoRub Everywhere

• If you didn’t get slathered head to toe in Vicks, did you even grow up Black?

• Chest, feet (with socks on overnight), under the nose, and sometimes mixed with hot water for steam inhalation. Vicks was the universal cold cure in the community.

🍵 Castor Oil & Cod Liver Oil

• Old heads will tell you these were prevention. A spoonful of castor oil or cod liver oil was given in the winter to “keep your system clean” and fight off sickness. Tasted awful, but folks swore it worked.

🍲 Healing Soups & Stews

• Chicken noodle soup wasn’t just comfort food — it had medicinal value. The broth helped hydration, the veggies provided nutrients, and the steam helped clear congestion.

• In many Southern Black homes, oxtail soup or pepper soup was also served to “sweat out” a cold.

🌿 Mustard Plasters

• A paste of mustard powder and flour spread on cloth and placed on the chest or back to draw out congestion. Strong, old-school, and not for the faint of heart.

2. Herbal & Natural Remedies from the Diaspora

The Black community has always leaned on the earth for healing:

• Elderberry Syrup: Popular in African American herbal traditions, known for shortening colds and boosting immunity.

• Ginger & Turmeric Tea: Anti-inflammatory, soothing, and spicy enough to clear up sinuses.

• Peppermint Tea: Good for congestion and upset stomach.

• Sassafras & Root Teas: Used by older generations in the South as blood purifiers and immune tonics.

• Lemon with Cayenne Pepper: Clears mucus and gives the immune system a kick.

3. Everyday Household Hacks

Sometimes the remedy was as simple as using what you had at home:

• Vinegar Sock Wraps: Socks soaked in vinegar and put on feet to bring down fevers.

• Mentholated Candies: Peppermints and cough drops were always in auntie’s purse — not just for fresh breath but for soothing throats.

• Epsom Salt Baths: For body aches and to “sweat it out.”

4. Modern Additions That Still Work

• OTC Meds: Pain relievers (Tylenol, Advil), antihistamines, and decongestants can complement old-school remedies.

• Humidifiers: Add moisture to dry winter air, keeping your sinuses happy.

• Vitamin C & Zinc: Supplements or lozenges help shorten colds if taken at the first sign.

• Probiotics: Gut health directly affects immunity, and yogurt or kefir can be a simple daily add-in.

5. The Black Experience: Healing as a Community

Cold remedies in the Black community were never just about the remedy itself — they were about care. When grandma made you a hot toddy or rubbed your chest with Vicks, it wasn’t only about fighting germs. It was about love, tradition, and survival.

Many of these remedies came from African traditions, Southern herbalism, and necessity — because access to healthcare was limited for generations of Black folks. These remedies are part of our cultural memory, a mix of science, faith, and resourcefulness.

6. When It’s Time to See a Doctor

Even with the best remedies, sometimes a cold is more than a cold. Don’t ignore:

• Fever over 102°F

• Symptoms lasting more than 10 days

• Severe chest pain, wheezing, or shortness of breath

• Dehydration or dizziness

• Symptoms worsening instead of improving

Shalena’s Cold Season Starter Pack

Here’s what I keep on hand every winter:

• Vicks VapoRub (non-negotiable)

• Fresh ginger, lemons, and raw honey

• Elderberry syrup & Vitamin C gummies

• A cozy blanket and peppermint oil diffuser

• Chicken soup ingredients always stocked in the pantry

  
  

Cold season is inevitable, but suffering through it doesn’t have to be. By combining natural remedies, medical aids, and everyday lifestyle hacks, you can bounce back faster and keep those germs from stealing your joy.