It’s that time of year again. The air feels colder, the sun sets too early, and the halls of the children’s hospital are filled with the sounds of coughs and sniffles. RSV, flu, and cold season have arrived, and despite my best efforts—handwashing, rest, and vitamin C—it seems I wasn’t immune this time. After three 12-hour shifts this weekend, I woke up with an earache, that deep, dull pressure behind my jaw that hums when I swallow. My body feels heavy, my energy is low, and my usual rhythm has slowed to a gentle crawl.
So today, I’m doing what I always tell my patients to do: listen to your body. I made myself a mug of tea with honey, letting the steam loosen my congestion and the warmth settle deep in my chest. I’m in my favorite ratty JJBA (iykyk) t-shirt and sweats, watching reruns of Nurse Jackie. I filled a cotton sock with sea salt, warmed it, added a drop of peppermint oil, and pressed it gently against my ear. It’s an old remedy I love because it soothes and comforts in the simplest way.
My husband made chicken noodle soup, one of my favorite comforts, and so appreciated. There’s something about that first warm spoonful that feels healing, like it carries both nourishment and love. The gentle steam, the broth, the soft carrots—it all reminds me that recovery isn’t just about medicine, it’s about care and connection too.
Here are a few gentle, trusted remedies and doctor-recommended ways to find relief during cold and flu season:
- Warm fluids: Herbal teas with honey, lemon water, and clear broths help soothe the throat and keep you hydrated.
- Turmeric Ginger Honey Bomb from Jen Jones (and don’t forget the cinnamon!) has been one of my go-to natural remedies lately—warm, soothing, and packed with anti-inflammatory goodness that feels like comfort in a spoon. (It can be a little intense, but if you love ferments and natural remedies like I do, this is for you!)
- Humid air: A humidifier or a steamy shower can calm inflamed sinuses and help you breathe easier.
- Rest and stillness: This one is hardest for me, but it is time-tested. Sleep is your body’s best healer. Take naps, stay warm, and let your immune system do its job.
- Saline rinses: A saline spray or neti pot can clear nasal passages and relieve pressure.
- Aromatherapy support: Eucalyptus or peppermint oil, diffused or inhaled from a bowl of warm water, can ease congestion.
- Ear comfort: A warm salt sock or compress over the affected ear can help relieve mild earaches. Always check with your doctor before trying home remedies for ear pain, especially if there’s drainage or fever.
- Nourishing foods: Chicken soup, ginger tea, garlic, onion, and leafy greens provide antioxidants and support healing from within.
- Oregano oil: A few drops can really help you start feeling better more quickly. Just make sure your oregano oil is pure and properly diluted before using. This is my favorite one to keep on hand (not an affiliate link).
As a healthcare worker, I see every stage of these seasonal viruses—how they spread, how they wear us down, and how we recover. But when it’s your turn to rest, it’s humbling. Illness reminds us that even in a world that moves so quickly, our bodies still need time, care, and softness to mend.
To my BreatheNova readers: What helps you feel better when you catch the season’s bug? Do you have a favorite soup, tea, or home remedy that brings comfort? I’d love to hear what you turn to when rest and warmth are the best medicine. Drop a comment below and let me know how you’re handling this transition into cold & flu season.
Here’s to cozy blankets, slow sips, and the healing that comes from listening to what your body truly needs.
With warmth and gratitude,
Zara Nova
Breathe well. Live Gently.
About Zara
Zara is a respiratory therapist and wellness writer who believes breathing well is the first step to living well. Through BreatheNova, she shares gentle ways to support calm, rest, and renewal at every stage of life.
Disclaimer: This post is for educational purposes only and may contain affiliate links. It’s not a substitute for medical advice—always consult your healthcare provider.