It’s that time of year, people are calling and coming into the office with colds, sore throats, and flus.
Nearly every patient who walks through my door right now has the same story: “Dr. Oberg, everyone around me is getting sick. My coworker just came down with something, my kids brought home a cold from school, and I really don’t have time to be sick right now with the holidays coming up!”
I get it. Between holiday parties, family gatherings, gift shopping, and end-of-year work deadlines, getting sick is the LAST thing any of us need. And this year? The CDC is projecting a moderate flu season, which is better than last year’s intense season, but it still means we need to be proactive about our health.
Here’s the good news: Your body is incredibly intelligent, and when you give it the right support, it knows exactly how to defend itself. After years of practicing naturopathic medicine, I’ve seen patients turn around early cold symptoms in 24-48 hours using simple, natural remedies. Some of these might sound unusual (wait until you hear about the wet sock treatment!), but I promise you, they work.
Let me share my favorite strategies for staying well this season, including some fascinating science that will change how you think about honey forever.
Let’s Start with Prevention (Because It’s Always Easier Than Treatment!)
You know how I always say “an ounce of prevention is worth a pound of cure”? It’s especially true during the cold and flu season. Here’s what I recommend to my patients:
Yes, Get Your Flu Shot: I know some of you are on the fence about this, so let’s be clear about what it does. The flu vaccine might not prevent you from catching the flu entirely, but here’s what it WILL do: significantly reduce how sick you get and dramatically decrease your risk of ending up in the hospital. If you’ve tolerated vaccines without issues in the past, it is probably worth getting it.
The Simple Stuff That Actually Works:
- Wash your hands. Like, really wash them. Twenty seconds with soap and water, especially before eating and after being out in public.
- Try not to touch your face. I know, I know it’s harder than it sounds! But your eyes, nose, and mouth are the main entry points for viruses.
- Wipe down the high-touch surfaces in your home and office: doorknobs, light switches, your phone (especially your phone!), keyboards, and remote controls.
The Lifestyle Foundation: Think of this as building a strong fortress for your immune system:
- Sleep 7-9 hours every night. I can’t emphasize this enough that lack of sleep is like leaving the gates to your fortress wide open.
- Stay hydrated. Your body needs water to flush out toxins and keep your mucous membranes functioning properly.
- Eat real food lots of colorful vegetables and fruits that are packed with immune-supporting vitamins.
- Move your body regularly. Exercise boosts circulation, which helps your immune cells patrol your body more effectively.
- Manage stress. Chronic stress suppresses immune function, so find what works for you: meditation, yoga, walks in nature, or even just deep breathing.
When You Feel That First Tickle in Your Throat…
Okay, so despite your best efforts, you wake up with that scratchy throat or stuffy nose. Don’t panic! This is when we bring out nature’s medicine cabinet. Act fast the earlier you start these remedies, the better they work.
Let Me Tell You About Honey
Here’s something that absolutely fascinates me: Unlike regular sugar, which actually FEEDS bacteria and makes them grow, honey kills them.
Why? It’s all about how bees make honey. When honeybees produce honey, they create something truly special. As bees make honey, it generates microbe-killing levels of hydrogen peroxide through a natural chemical reaction; the glucose oxidase enzyme in honey reacts with glucose and oxygen molecules in water, creating this powerful antimicrobial effect.
In other words, that spoonful of honey in your tea isn’t just soothing, it’s actually fighting your infection!
Now, Let’s Talk About Manuka Honey (The Superstar)
If regular honey is impressive, Manuka honey is absolutely extraordinary. This special honey from New Zealand contains a compound called methylglyoxal (MGO) that comes from the nectar of Manuka flowers. This compound gives Manuka honey antibacterial properties so powerful that we actually use medical-grade Manuka honey on infected wounds in clinical settings.
Here’s what really amazes me: Scientists have yet to find any bacteria that have developed resistance to Manuka honey. Think about that for a moment, in our world of antibiotic-resistant superbugs, honey remains effective. It’s likely because honey doesn’t rely on just one antimicrobial compound; it’s a complex mixture that bacteria simply can’t outsmart.
Research shows Manuka honey can:
- Speed wound healing and reduce scarring
- Soothe sore throats with both antibacterial and anti-inflammatory action
- Support oral health by fighting the bacteria that cause plaque and gingivitis
- Help heal stubborn diabetic foot ulcers and gastric ulcers
When I have patients with infected wounds, we apply Manuka honey because it keeps the wound moist (which promotes healing), reduces inflammation, naturally pulls out dead tissue, and fights infection, all at once. It’s like having a complete wound care system in one jar!
My Go-To Remedy: Honey Ginger Hot Lemonade
This is what I make for myself at the first sign of a cold, and it’s what I recommend to nearly every patient during cold and flu season. Each ingredient has real science behind it:
The Recipe:
- 1 fresh lemon
- 1 inch of fresh ginger, grated
- 1 full Tablespoon of honey (don’t skimp!)
- ½ teaspoon cayenne or red pepper (optional, but powerful)
- Boiling water
Instructions: You can either throw everything in a high-power blender with hot water, or juice/grate the ginger by hand and stir everything together. Drink 3 cups throughout the day. If your throat is sore, gargle with it before swallowing—the honey will coat and soothe while fighting bacteria.
Busy? No problem! Pick up a jar of Knudsen’s or Trader Joe’s Honey-Ginger-Echinacea lemonade and warm it. It works beautifully and saves you time.
Why Each Ingredient Matters:
Ginger – Fresh ginger is a powerhouse. It stimulates your immune system to fight both bacterial and viral infections, thins mucus so you can actually clear it out, and warms your body (which is why you might break a gentle sweat after drinking it). The gingerols and shaogals in ginger are anti-inflammatory compounds that relieve sore throats quickly and actually kill rhinoviruses, the viruses that cause most common colds. When my patients tell me their throat feels better within hours of making this drink, it’s the ginger doing its job!
Lemon – That tart, fresh lemon juice is loaded with vitamin C, which boosts immune function and neutralizes free radicals that can damage your cells. The natural acidity helps break down mucus and clear congestion. And here’s a bonus: don’t throw away the white pith! It contains beneficial compounds that support digestion and liver function.
Honey – As we just discussed, it’s not just a sweetener, it’s a natural cough suppressant and infection fighter with genuine antimicrobial properties.
Cayenne – This is optional because not everyone enjoys the heat, but cayenne helps your body sweat out toxins and improves circulation, bringing more immune cells to where they’re needed.
When you combine all these ingredients, you’re giving your body serious ammunition against whatever bug is trying to take hold.
The Wet Sock Treatment: I Know It Sounds Crazy…
I always preface this one with “I know this sounds absolutely nuts, but I promise it works!” This traditional naturopathic treatment is hands-down the best remedy I know for draining congestion overnight. My patients are skeptical until they try it, then they become true believers.
What You’ll Need:
- One pair of thin cotton socks
- One pair of thick wool socks
- Your freezer
- A hot, steamy shower
- Your bed with plenty of blankets
- Water or tea on your nightstand
Here’s How It Works:
- First, wet your thin cotton socks, wring them out really well, and stick them in the freezer
- Take the hottest shower you can comfortably handle, make it steamy! You want to emerge from that bathroom looking pink all over
- Dry off completely, paying special attention to your hair
- Get into your pajamas and set up your bed with extra blankets
- Grab those ice-cold cotton socks from the freezer and put them on your feet (yes, I know!)
- Immediately pull the dry wool socks over the top
- Get into bed, cover up with those blankets, and go to sleep
What’s Actually Happening: This is called a “heating compress,” and the magic is in what your body does in response. When your body feels those cold, wet socks, it immediately kicks your circulation into high gear to warm your feet. This dramatic increase in blood flow activates your immune system in a major way. By morning, those socks will be completely dry, and you’ll likely wake up with significantly less congestion.
The best time to use this? At the very first sign of a cold or flu. My patients who do this treatment early often avoid getting fully sick at all.
Supplement Support (When You Need Extra Firepower)
While I always emphasize whole foods first, sometimes we need extra support, especially when fighting off illness. Here’s my protocol:
If you’d like a pre-curated set of my go-to immune formulas, you can explore my Immune Support Supplement Bundle here
Vitamin C: 3,000-5,000mg daily (Emergen-C packets are convenient, aim for about 3 packets throughout the day). Vitamin C is water-soluble, so your body uses what it needs and eliminates the rest.
Probiotics: Your gut houses about 70% of your immune system! Look for products with Lactobacillus and Bifidobacterium species, at doses of 5-10 billion organisms per day. This supports both digestion and immunity.
Vitamin D: Take 20,000 IU daily as a short-term immune boost, or better yet, get your blood levels checked to ensure you’re maintaining optimal levels long-term. Most of us are deficient in vitamin D, especially in winter.
N-Acetyl Cysteine (NAC): 600mg twice daily. NAC is fantastic. it boosts immune function AND thins mucus, helping clear out those stuffed sinuses. I use this one a lot in my practice.
Vitamin A: 10,000 IU three times daily. This is a powerful immune booster, but important note: Do NOT use it if you’re pregnant, and don’t continue at this dose for longer than 2 weeks without supervision from a naturopathic doctor.
Zinc: 30-45mg daily. Zinc is crucial for immune function, but again—don’t use these high doses for more than 2 weeks. Long-term high-dose zinc can interfere with copper absorption.
Umcka (Pelargonium): This one has solid research behind it for respiratory infections. It comes in many flavors and forms (syrups, lozenges, tablets), so choose whatever you prefer.
Don’t Forget Garlic!
Garlic deserves its reputation as a healing food. It contains compounds called allicin and alliin that have antibacterial, antiviral, antifungal, and even antiprotozoal properties. Among all the plants in the allium family (onions, leeks, shallots), garlic has the highest concentration of these beneficial compounds. Add fresh garlic to soups, mince it into your lemonade (yes, really!), or take it as a supplement.
What to Eat (And What to Avoid) When You’re Sick
The Big One: No Sugar!
I cannot stress this enough, sugar actively suppresses your immune system. When you’re fighting an infection, the last thing you want to do is handicap your body’s defenses. If you’re craving something sweet, stick to whole fruits, which come packaged with fiber, vitamins, and other beneficial compounds.
Eat Light, Eat Simple: When you’re sick, your body is putting tremendous energy into healing. Don’t make it hard to digest heavy foods. I recommend:
- Mung beans and rice (easy to digest, nutritious, and soothing)
- Homemade vegetable soup (warm, hydrating, mineral-rich)
- Quinoa porridge (gentle on the stomach, provides good protein)
- Bone broth (if you eat meat, it’s incredibly nourishing and healing)
Stay Hydrated: This is crucial! Your body needs fluid to:
- Maintain mucous membrane function (your first defense barrier)
- Flush out toxins
- Keep cells functioning optimally
Drink plenty of:
- Herbal teas (ginger, peppermint, chamomile)
- That honey ginger lemonade we talked about
- Mineral water
- Electrolyte drinks (choose ones without added sugar)
When to Call for Backup
Look, I love natural medicine, it’s my life’s work. But I also know when we need to bring in additional support. If you’ve been doing all these natural remedies faithfully for 48 hours and you’re not feeling significantly better, it’s time to reach out.
You might need:
- An IV micronutrient and rehydration infusion – This gets high doses of immune-supporting vitamins and minerals directly into your bloodstream, bypassing digestion. It’s incredibly effective when you’re really run down.If you’re local and want to schedule an IV nutrient infusion, you can book an IV appointment here.
- Prescription medication – Sometimes bacterial infections need antibiotics, or severe flu symptoms need antiviral medication. There’s no shame in this. It’s about using the right tool for the job.
- Further evaluation – To make sure nothing more serious is going on, like strep throat, pneumonia, or other complications.
Don’t try to tough it out if things aren’t improving. That’s not being strong, that’s just being stubborn!
Protect the People Around You
This might be obvious, but it’s worth saying: When you’re sick, please protect others.
- Wash your hands frequently
- Cover your mouth and nose when coughing or sneezing (use your elbow if you don’t have a tissue)
- Stay home from work or school for at least 24 hours after your fever breaks
- Keep a safe distance from people who are immunocompromised, pregnant, or very young or elderly
I know the holidays make it tempting to push through and attend every gathering, but spreading your illness isn’t a gift anyone wants!
The Bottom Line
Here’s what I want you to take away from this: Staying healthy through the holidays isn’t about luck. It’s about being proactive with prevention, responding quickly at the first sign of symptoms, and supporting your body’s natural healing intelligence.
Your immune system is remarkably powerful when you give it what it needs, good sleep, real food, stress management, and the occasional boost from these time-tested natural remedies. The honey-ginger lemonade, the wet sock treatment, targeted supplements, these aren’t just folk remedies. They’re backed by both traditional wisdom and modern science, and I’ve seen them work countless times in my practice.
This flu season is projected to be moderate, which is encouraging. But “moderate” doesn’t mean we let our guard down. With these tools in your natural medicine cabinet, you’re well-equipped not just to survive the cold and flu season, but to thrive through it, enjoying all those holiday parties, family dinners, and celebrations with the people you love.
So the next time you feel that first tickle in your throat or notice everyone around you sniffling, you’ll know exactly what to do. And maybe, just maybe, you’ll be the one who stays healthy while everyone else is reaching for the tissue box.
Stay well, friends!
Feeling under the weather or want to optimize your immune system for the season ahead? Book an IV nutrient infusion or wellness visit here, or contact our office to discuss whether a personalized supplement protocol or comprehensive wellness visit is right for you. We’re here to help you feel your absolute best.
Dr. Erica Oberg is a naturopathic physician specializing in integrative medicine and preventive care.
