At-Home Food and Tea Remedies for Cold Season
By Dr. Tristine, DAcCHM, LAc
In this post • Chilled and achy? Try warming ginger or ginger and scallion tea. • Dry, scratchy throat? Try honey water or stewed pear. • Low appetite? Try congee or a simple broth. |
When you feel a cold coming on, simple food and tea remedies can be a comforting way to support your body at home.
In Chinese medicine, food therapy is often chosen based on how your symptoms are presenting, rather than using the same remedy for every cold. Someone who feels chilled, achy, and congested may benefit from something different than someone with a dry, irritated throat.
These remedies are meant to be supportive and can be used alongside appropriate medical care and individualized Chinese medicine treatment.
Pregnant or breastfeeding? These everyday foods are generally gentle, but please check with us before taking any herbal formula or supplement.
If You Feel Chilled, Achy, or Have a Clear Runny Nose
If your cold begins with chills, sneezing, body aches, or clear nasal discharge, warming foods and teas may feel especially supportive.
Fresh Ginger Tea
Fresh ginger is one of the simplest foods traditionally used in Chinese dietary therapy during the early stages of a chilly cold.
You will need:
3-5 thin slices of fresh ginger
1½-2 cups of water
Optional: a small amount of honey or lemon
Simmer the ginger in water for about 10 minutes. Let it cool slightly before adding honey.
This is a good option when you feel chilled or achy, but may not be the best choice if you are already feeling very hot, intensely thirsty, or have a very red and irritated throat.
Ginger and Scallion Tea
This is another traditional food-based remedy that is often used when symptoms first begin.
You will need:
3-4 slices of fresh ginger
The white portion of 1-2 scallions
1½-2 cups of water
Simmer for approximately 8-10 minutes and drink warm.
This is best suited to an early cold that feels more chilly, sneezy, or achy rather than one that feels very hot and inflamed.
If Your Throat Feels Dry, Scratchy, or Irritated
When dryness or throat irritation is more noticeable, soothing and hydrating remedies may be more appropriate.
Warm Honey and Lemon Water
A simple warm drink can be very soothing for a scratchy throat or cough. Combine warm water, 1-2 teaspoons of honey, and fresh lemon juice to taste. Use warm rather than boiling water.
Honey may help soothe throat irritation and coughing.
Important: Honey should never be given to children under 12 months of age.
Stewed Pear or Pear Tea
Pear is commonly used in Chinese food therapy when dryness affects the throat or lungs.
Slice a pear and gently simmer it in water until soft. You can eat the cooked pear and drink the warm cooking liquid. For adults and children over age 1, a little honey can be added after cooking.
This can be especially comforting for a dry throat or dry cough.
If You Have Low Appetite or Feel Depleted
When you are sick, heavy meals may not sound appealing. Warm, simple foods can help you stay nourished without feeling overwhelming.
Simple Rice Congee
Congee is a soft rice porridge commonly used when digestion is sensitive or appetite is low.
You will need:
½ cup white rice
5-6 cups water or broth
Simmer until the rice becomes very soft and porridge-like. You can keep it plain or add small amounts of fresh ginger, scallions, shredded chicken, egg, or soft cooked vegetables.
Congee is warm, hydrating, and generally easy to digest.
Warm Broth or Soup
Chicken broth, vegetable broth, or a simple homemade soup can be an easy way to get fluids and nourishment when you do not feel like eating very much. Try adding ginger, scallions, garlic, carrots, mushrooms, and chicken or another simple protein.
You do not need to make your soup extremely spicy or try to force yourself to "sweat out" a cold. Gentle warmth and consistent nourishment are often more supportive than pushing the body too hard.
A Simple Ginger Chicken Soup
For a warming and nourishing meal, combine:
Chicken or chicken broth
Carrots
Celery
Fresh ginger
Scallions
Garlic, if desired
Simmer until the vegetables are soft and the flavors have combined. This can be a comforting option when you feel chilled, tired, congested, or have a lower appetite than usual.
After the Cold, or Before Cold Season Hits: Our Recovery Chicken Soup Kit
Once the worst of a cold has passed and you are working on getting your energy back, or when you want to build up your reserves as the weather turns cold, a more nourishing herbal soup can be a great choice.
Our Recovery Chicken Soup Kit comes with traditional Chinese herbs, pre-measured and ready to simmer with chicken. Add a few slices of fresh ginger and a couple of scallions to warm it up for the cooler weather.
It was made for new moms, and it is just as good for anyone getting their strength back after being sick.
Because these herbs are strengthening, we usually save this soup for the recovery stage rather than the first day or two of a cold. If you are not sure which stage you are in, send us a message.
Which Remedy Should You Choose?
If you feel... | Try... |
Chilled, achy, or sneezy with a clear runny nose | Ginger tea, ginger and scallion tea, warm broth, or ginger chicken soup |
Dry or scratchy throat | Warm honey water, honey and lemon, or stewed pear |
Low appetite or feeling depleted | Rice congee, soup, broth, or other warm, simple meals |
Very hot, very thirsty, or a very irritated throat | Go easy on warming spices. Focus on fluids and soothing foods |
Getting your energy back after a cold | The Recovery Chicken Soup Kit with fresh ginger and scallion |
Tip: save this chart for the next time someone in your house feels a cold coming on.
Food Therapy Is Individualized Too
One of the important principles of Chinese medicine is that treatment is based on your individual presentation. The same idea applies to food therapy. A warming ginger tea may feel wonderful for someone who is chilled and achy, while it may feel too warming for someone who already feels hot and irritated.
Current patients: send us a message through Practice Better if you are not sure which remedy fits.
New here? Book a virtual herbal consult with Dr. Tristine and she will help you choose.
Want to learn how herbal formulas and acupuncture can help during a cold? Read our companion post: How Chinese Medicine Can Be Used as Acute Cold Medicine.
When to Seek Medical Care
Home remedies are intended for mild symptoms and general comfort. Seek medical evaluation for severe or rapidly worsening symptoms, difficulty breathing, significant chest pain, dehydration, persistent or concerning fever, unusual drowsiness or confusion, or any symptoms that feel severe or concerning.
Feeling Something Coming On?
If you notice the first signs of a cold, send us a message through Practice Better. Let us know when your symptoms started and whether you are experiencing chills, fever, sore throat, congestion, cough, body aches, digestive symptoms, or changes in appetite.
We can help determine whether acupuncture, an herbal consultation, a temporary adjustment to your current herbs, or another level of care may be appropriate.
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