Pesky winter colds can feel inescapable. Fighting a virus can be frustrating, especially when juggling work, family, and other responsibilities. Next time you find yourself battling a bug, try these ten simple and soothing home remedies recommended by Brigid O'Donnell, NP, a family medicine nurse practitioner at Intermountain Cottonwood Clinic.

Honey

Honey is more than just a natural treat. This sticky, super-powered sweetener contains anti-inflammatory and antimicrobial properties that can help soothe coughs, sore throats, and fight infections.

"Honey actually has some antimicrobial properties to it, which can help to soothe sore throats in general," O'Donnell said.

Mix honey into warm tea with lemon and ginger for a boost of soothing immune support, or take it by the spoonful for an all-natural cough suppressant and sore throat remedy.

Note: Never give honey to infants under one year old.

Elderberry Extract

Elderberries are packed with natural Vitamin C, dietary fiber, and other antioxidant vitamins and minerals, making them one of the most common medicinal plants used worldwide. They are thought to help with cold and flu symptoms, especially wet and dry coughs.

Elderberry extract can be found in syrups, tinctures, supplements, and cough drops. You can find the elderberry solution right for you at your local pharmacy or grocery store.

Saltwater Gargle

Warm salt water, when gargled, can help reduce throat inflammation and clear mucus out of your throat and airways.

“This rinse is very beneficial and can help clear things out when you feel congested,” O'Donnell said.

Mix half a teaspoon of salt into a cup of warm water. Gargle for 30 seconds and spit it out. Repeat multiple times a day for the best results.

Saline Rinse or Neti Pot

Salty water is excellent for clearing out nasal congestion. When you feel the sniffles coming on, try a saline rinse. Saline rinses come in bottles, pots, or pre-packaged cans. This wash irrigates your sinuses, helping to flush out mucus and bacteria that cause irritation.

"Nasal saline irrigations can flood things out of the nose and get you some really good symptom relief pretty quickly," O'Donnell said.

Note: Tap water is not safe for nasal rinses since it is not properly filtered. Use distilled, sterile, or boiled water for your Neti Pot.

Steam or Humidifier

A hot bath or shower provides your body with plenty of steam, which can help open nasal passages, reduce nasal inflammation, and loosen mucus in the nose and throat. You can also pour boiling water into a large bowl and inhale the steam for 5-10 minutes.

O'Donnell said moisture is key. When you’re not in the shower or bath, try running a cool mist humidifier to help add moisture back into your air.

"Having some of that moisture up into the nasal passages would help," she said.

Menthol

Menthol, found in medicated rubs and cough drops, is an all-natural chemical compound that gives plants like peppermint their cool feeling and taste. When applied or ingested, it works with the naturally occurring cold receptors in your body to help open up your airways and nasal passages for easier breathing.

"Menthol is a good one," O'Donnell said. "It helps to soothe the throat and also has some numbing properties if you have a sore throat."

Vitamin C and Zinc

Vitamin C and zinc are vital nutrients your body uses to support your immune system. Increasing your intake of them could potentially help shorten the duration of a cold. While both can be taken in supplement form, many tasty foods contain these vitamins as well. Citrus fruits, strawberries, bell peppers, and broccoli all contain extra vitamin C, while meats, shellfish, beans, nuts, and seeds provide a boost of zinc.

Fluids and Hydration

Drinking plenty of fluids helps thin mucus and alleviate symptoms of congestion. Reach for water, herbal teas, broths, pulp-free fruit juice, and clear soups if you feel a cold coming on.

You can also suck on water or clear fruit juice-based popsicles for a yummy and cooling sore throat reliever. Avoid caffeinated, alcoholic, and sugary beverages that can dehydrate you.

Rest

Rest is crucial when fighting off an infection. Your body expends lots of energy during this time. Avoid strenuous activity and get plenty of sleep until you feel better.

Over-the-Counter Medication

For guaranteed symptom relief, take over-the-counter cough and sore throat relievers. Many cough suppressants and drops contain natural ingredients such as honey, echinacea, eucalyptus oil, and elderberry, paired with pharmaceutical drugs like pain-relieving benzocaine and phlegm-loosening guaifenesin. O'Donnell recommends doing your research to find what medications work best for you.

If you’re planning on starting a new supplement or if your cold seems to be overstaying its welcome, it may be time to talk with your primary care provider about the next steps.

“If your cough or sore throat is going on longer than 5-7 days and you have other symptoms, such as fever, fatigue, chills, shortness of breath, or chest tightness, then see a provider. Chronic dry coughing may be due to asthma, allergies, or chronic obstructive pulmonary disease,” O’Donnell said. “If you know you have one of these conditions and see no improvement from your cough, see a provider.”

If you’re looking for a care provider near you, start here.