It’s that time of year again when basically everyone you know (including yourself) catches a cold, COVID or the flu at some point. And while there is now an FDA-authorized test to tell you whether you have COVID or the flu, you still have to deal with the symptoms. There are ways to make a sore throat, stuffy nose, chills, fever, cough and other symptoms more manageable.
CNET’s wellness editors compiled our cold and flu season hacks that we use to avoid sickness to the best of our ability. In addition to our tips, we recommend products we prefer and links to additional information on why these hacks may work.
Detox Tea
“Whenever I feel a cold starting to come on, I always make this detox tea drink. The recipe includes pure cranberry juice, a lemon and organic dandelion tea. I will take a gallon glass or a very large mason jar and fill it up with hot water. Then, I steep two dandelion tea bags for 10 to 15 minutes. Next, I add the juice of one lemon and a half cup of pure cranberry juice. This drink is very bitter, so I suggest adding honey.
In addition to three healthy meals throughout the day, I try to finish as much of the tea drink as possible. It really helps to flush everything out and keep me hydrated. Plus, drinking it while it’s hot soothes my throat. Pure cranberry juice and dandelion tea are high in antioxidants and lemons contain vitamin C.” – Caroline Igo, sleep editor
Zinc
“During cold and flu season, I try to take zinc regularly since some studies show it may shorten a cold by a day or two. That argument is still up for debate, but I’ve found when I take it, I remain healthy during cold and flu season. I also focus on maintaining a diet that’s high in antioxidants to support my immune system, so it can be a combination of things.” – Giselle Castro-Sloboda, wellness writer
Echinacea
“I take echinacea supplements when I’m sick because of the seemingly mixed and inconclusive evidence that it may help you feel better faster and may have some immune-boosting properties.” – Jessica Rendall, wellness writer
Turmeric
“I love turmeric lattes and teas when I’m not feeling well. Known for its antioxidant and anti-inflammatory properties, it is said that turmeric could benefit those dealing with allergies and infections. It is also connected to easing anxiety, which is something I especially feel when I’m sick. Regardless, hot drinks are known to relieve symptoms of the flu and common cold, and I definitely feel these benefits with my favorite turmeric drinks.
While I have tried to make my own turmeric latte, I prefer the taste of the Golden SuperLatte from Clevr Blends, which includes probiotics, mushrooms and adaptogens. For a cheaper option, I also love Yogi Tea’s Honey Chai Turmeric Vitality tea with a bit of added honey (and sometimes lemon). Note that both drinks contain black pepper, which may increase your body’s ability to absorb curcumin, turmeric’s beneficial compound.” – Anna Gragert, wellness editor
Elderberry
“Even though more research is needed to fully comprehend the full effects of elderberry in treating or preventing a cold or the flu, this is a supplement that you can always find in my medicine cabinet. I take it daily and have found I get sick less than when I didn’t take it. I’ve tried it in all its forms — gummies, syrup, tablets and capsules. The gummies are for sure the tastiest, but they often come with a lot of added sugar, so I just stick to the capsules. This, paired with good sleep, exercise and washing your hands frequently, are my go-tos during cold and flu season.” – Nasha Addarich Martínez, managing editor
Focusing on throat care with tea, honey and more
“If I get a cold, I like brewing fresh ginger tea and adding honey to it. For sore and scratchy throats, I gargle with salt and warm water, but I also coat my throat with a concoction of warmed-up honey and lime juice (some people also use lemon). It’s like a homemade medicinal syrup that tastes good and soothes the throat at the same time.” – Giselle Castro-Sloboda, wellness writer
Hot water, honey, apple cider vinegar and hot toddies
“If I get sick during winter, it’s usually with a sore throat or strep. Certain cough drops sometimes seem to worsen my throat pain and soreness once the brief, temporary relief they provide fades away. Instead, I’ve turned to hot drinks with honey (preferably honey that’s locally purchased). One concoction I’ll consume during the day is simple: hot water, honey and a small amount of apple cider vinegar. The other is a hot toddy in the evening, usually a couple of hours before bed.
Variations of hot toddies have been used as cold and cough remedies for hundreds of years. The recipe typically involves hot water, whiskey, honey and lemon, often garnished with a cinnamon stick. Of course, adding whiskey is entirely optional, and you’ll still feel the soothing benefits of this drink without it. In addition to frequently washing my hands, I spend time outside as often as possible during the winter. Getting fresh air and sunlight — even during the colder months — seems to help boost my immune system (and my mood).” – Aly Lopez, sleep writer
Optimize your sleep
“Sleep is an essential part of recovering from the flu. That said, it can be super difficult to sleep when you’re sick, especially if you have a runny nose or persistent cough. To combat this, I often sleep propped up when I’m sick. It might sound a little wacky, but it helps make sure I can breathe and get enough sleep to allow my body to rest and recover as quickly as possible. There are specialized pillows for this, though I tend to just stack what I have to save some cash.” – Taylor Leamey, sleep writer
VapoRub
“For congestion and cough, I rely on Vicks VapoRub and rub some on my chest (note that you should not put it in or around your nostrils). It’s a temporary fix that helps clear my sinuses quickly. And now that I’m dealing with a little one, I have found that steam baths help with a stuffy nose, followed by clearing it with a nasal aspirator.” – Giselle Castro-Sloboda, wellness writer
Steam
“Whenever I get sick, it tends to cause congestion in my upper respiratory tract. To help clear out my sinuses and make blowing my nose easier, my go-to is a steamy shower since steam inhalation has been shown to alleviate cold symptoms. To avoid hot water scalding my skin, I will often let the showerhead run away from my body for a few minutes while I take deep breaths to inhale the steam.” – Anna Gragert, wellness editor
Pay attention to your body’s signals
“Over time, I’ve learned that when my body is run down and potentially “coming down” with something, i.e., fighting off an infection or illness, the skin on my back will get extra sensitive. With this, my temperature may also be slightly elevated from my baseline, even if it’s not high enough to actually count as a fever. This is my cue to take it easy, eat extra fruits and vegetables and go to bed early to give my immune system the best shot at successfully fighting off whatever. I recognize not everyone will have this specific quirk, but I think paying attention to your own body’s signs it may be getting sick, and adjusting accordingly, is beneficial.” – Jessica Rendall, wellness writer
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