How to Fight a Cold


Like most of you that were lucky enough to have ski week, I just got back from a epic, powder filled, ski weekend in Aspen! Unfortunately, after being in the combo of altitude, dry mountain air, and freezing temps, I woke up with an annoying cold. I rarely get sick and when I do absolutely despise it!  Being sick is the worst, it takes you out of your workout routine, all you want to do is lay in bed when you have to go to school or work, and it just makes everything that much harder. I am always taking precautions to avoid sickness and wanted to share the routine I have dialed in that has been extremely affective. 

On a daily basis I am very conscious about what I am putting into my body, so when I get sick I am not a fan of cough syrups, antibiotics, or over-the-counter drugs. I take more of the natural holistic remedy route..I know so hippie!

It probably seems insane not run to the store for some over-the-counter drugs but believe it or not natural remedies are healthier for you and actually do help you recover from a cold and better yet, keep you from getting a cold.

Of course, there are benefits of over-the-counter drugs, but there are also dangers leading to why I choose to avoid them. We need to understand what we’re putting into our bodies, many over-the-counter medications, especially ones for colds and allergies, are formulations of several medications…which could lead to some harm.

If you are feeling like you are on the verge of catching a cold or struggling to kick a lingering one check out my go to natural routine:  

(Links to all these amazing remedies in blue)

What I do when I feel cold symptoms coming on:

  • Take Cold Calm- If you can take it at the first onset of the cold or flu symptoms (a runny nose, itchy eyes), it will help protect you from developing a cold.
  • Hydrate Hydrate Hydrate
  • SLEEP and lots of it - if you need a little extra help getting to sleep drink an Emergen-zzz 30 mins before bed and you'll sleep like a baby
  • Load up on Vitamin C
  • Avoid processed foods, sugar, and caffeine- these shut down your immune system making it harder to combat a cold

Warm drinks, hydration, and lozenges to support your immune system and help that annoying cough or painful sore throat:

  • Ginger, Lemon, Honey Tea:
    • Pour 1 cup boiling water over freshly chopped ginger root and let it steep for 3 minutes. Meanwhile, put the lemon juice and manuka honey in a large mug. Strain the ginger tea into the mug. Stir to dissolve the honey.

  • Apple Cider Vinegar & Honey:
    • Mix 1-2 teaspoon of raw honey, 1 tablespoon of organic apple cider vinegar with 1 cup of hot water



These drinks are also in my daily routine! So even if you aren’t sick, Try EM OUT!


  • My cold fighting, vitamin C packed, hydration drink:


  • Blend 1-2 oranges and 1 lemon (rind on), juice of 1 lime, tablespoon of Himalayan sea salt, teaspoon of manuka honey, water and a splash of coconut water.



  • Elderberry Zinc throat lozenges - I use these at the first sign of anything to do with cough/cold/throat...Elderberry is noted for its anti viral action and zinc is an add bonus to boost your immune system, plus they are naturally sweetened!

Having a stuffy nose is my least favorite, I hate the feeling of not being able to breathe and it makes it extremely difficult to sleep. Try these to clear up your sinuses!

  • Neti pot
  • Eucalyptus Oil
    • Hop in a really really steamy shower and add 3-5 drops of Eucalyptus oil to a towel to hold over your face and breathe deeply.  

Vitamin and mineral supplements:

These are a few of my faves to take on a daily basis but also great ones to kick your immune system in gear when you are sick:

  • Vitamin B6 - play an important role in a range of physical and psychological functions. They are most known for helping to maintain a healthy metabolism, nerve function, liver function, skin health, eye health, as well as help to boost levels of energy
  • Calcium, Magnesium, Zinc -three of the most important minerals the body needs to gain and maintain good health. Calcium and magnesium help maintain healthy bones while zinc is essential for cell division and growth.
  • Olive Leaf - is great for cardiovascular health and brain function.

Now to get even more hippie..

Two oils that are the BEST aids to avoiding or getting over a cold. These are very potent and disgusting but are insanely beneficial. Plug your nose and take a spoon full of each then chug lots of water or the cold fighting, vitamin C hydrating drink to cover up the taste.

  • Echinacea Oil: Boosts immune system, alleviates pain, is an anti inflammatory, relieves respiratory symptoms, and fights infection
  • Oregano oil: Antibacterial, antiviral, antioxidant, supports digestion, and anti inflammatory

Lastly, find a good probiotic!  

  • Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy

Good Luck staying healthy during this cold and flu season! Comment below if you test out any of these remedies or if you have any questions about my routine!