Colds suck. There’s just no two ways about it. Sometimes no matter how hard you try to stay healthy, you still end up with a sore throat, sinusitis, or coughing so hard it you wet your pants!

The worst part is that we are never “prepared” for a cold.  Being sick throws off our entire routine, our mood and productivity (one of the things I think we multi-tasking moms value most!)

This was me a week ago. Just as I was getting into my New Year Groove, feeling energized and emotionally pumped, I got slammed with congestion so bad I couldn’t breathe.

So while I was sick and it was fresh on my mind, I decided to put together a list of all my favorite remedies – so that you can pick and choose what speaks to you and makes the most sense for your life. 

The three key components are rest, hydrate and nourish.

While supplements are instrumental as a regular immune boosting routine to avoid getting sick, they are also helpful right when you start to notice the symptoms of  cold. Often they aid in protecting your body from bacteria and viruses, and if that doesn’t work, supplements usually help by shortening the duration of the virus or even lesson the symptoms.

Of all the possible cold busting strategies, it is super important to tune in and listen to your body. 

For example, you may be craving oranges when normally your body can not stomach them or you’re slurping up chicken soup when usually soup isn’t your favorite food. Honor the body and it’s cravings even if they are weird or unusual.

So often we hear people use the word fight when it comes to sickness – “fighting it off” they say. While that feels good to think about protecting yourself, it can contract the body and create more stress, thus weakening the immune system and mind body connection. My very best advice is this:

Trust the body to heal itself. Given enough time that is exactly what our magical bodies are built to do. Knowing this will relax you into being in healing mode 😉😘

Here’s a few ideas based off of my own regimens:


Vitamin C – 1000 mg two to three times a day

Astragulus, Black Elderberry or Oil of Oregano are all herbal immune boosters

Vitamin D – Ask your doctor to get your Vitamin D levels checked. Many of us are deficient in Vitamin D for many reasons.

Zinc – I use Body Bio liquid zinc drops that I add to my Vitamin C mixture. Cold Eeze is also a nice option.


Maintenance, to avoid getting sick and strengthen your immune system:

Eat less sugar and processed foods

Limit the amount of alcohol you drink

Boost your intake of nutrient dense foods like seeds, healthy fats and quality sources of protein

Double your vegetables

Incorporate fiber rich foods like chia seeds, flax seeds or lentils and beans

Stay hydrated with plenty of fresh filtered water, 10 or more glasses per day

pureed veggie soups are the best when you are sick or a chunky veggie chicken soup is great too.

When you are sick:

Drink lots of fluids. This can be hard if you don’t feel like it or your usual glass of water doesn’t taste so good anymore. So, I add fresh squeezed lemon to my water when I’m sick and then I’m able to drink much more of it. Or I add some unsweetened cranberry juice.

Chicken Soup or Bone broth. Sip this throughout the day. I add electrolytes and bio-available oils to mine to make it more tasty and satisfying. 

Raw Apple Cider vinegar – 1-2 tablespoons in hot water with a teaspoon of raw local honey. A great way to soothe a sore throat, calm a chest cold or alleviate a sinus headache.

Lifestyle Tips:

Get 7 or more hours of sleep a night

Meditate for at least 5 minute a day 

Deep breathing at least twice a day

Go outside for a walk at least once a week (fresh air is key here!)

Try using a humidifier if the heat in your home is dry heat

Use Essential oils like Theives, Peppermint Oil or ImmunePower by  Young Living is 100% Therapeutic grade 

Hot bath – bonus add a cup of Epsom Salts

Wash your hands frequently

Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration (FDA) and are not intended to diagnose, treat, prevent or cure any disease.