You feel it before the alarm even goes off — that minor throat tingle mixed with the kind of fatigue that makes you want to stay under the covers forever. That’s when you know cold and flu season has entered the chat and is ready to get messy. Luckily, we’ve got just what you need to help you get ahead of it.
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Much of traditional Black home care for colds is rooted in resilience and plant knowledge. Grandmothers have worked wonders with ingredients like ginger, honey, onions, Epsom salts, Vicks VapoRub, and herbs such as okra and sage.
While these tips and tricks are no replacement for medical advice, these generational remedies may help you whip up a quick-fix when a stubborn cold or flu has you in a chokehold, especially during peak season from December through February.
Onion and Honey Syrup Recipe
This one’s a known concoction for upper respiratory illness. Raw or medicinal grade honey is preferred, as it retains its natural enzymes and antioxidants, while onions — a natural expectorant (which makes you cough) — add their antimicrobial, anti-inflammatory, and immune-regulating effects. Chop your onions up small, add honey, and infuse in a cool spot for at least 24 hours, per Kitchen Apothecary.
Ginger and Honey
A warm cup of ginger and honey is a classic Black family go-to. And when your throat is truly in distress, a straight up spoon full of a quality honey coats the throat with some sweet relief. Ginger has antiviral, antibacterial, and anti-inflammatory qualities that may help manage pain and inflammation, per Medical News Today.
Vicks VaporRub
Whew! A classic for a reason — rub it on your chest, back, neck — or my favorite, right under the nose. Some swear by rubbing onto the bottoms of your feet before bed. Listen, none of us follow the directions. Just know Black folks everywhere stock this before we get sick, because battling a cold without it is truly a tragedy.
Hot Toddy
Hot Toddy has been a staple for generations. While doctors wouldn’t recommend alcohol for colds, southern Black folks have been mixing up fresh lemon, honey, ginger, and cloves with a splash of whiskey or bourbon in hot tea to break up mucus and ride out our sniffles.
Turmeric and Milk
This golden combo is a longtime Black family favorite for cold season. Warm milk mixed with turmeric (and a touch of honey if you like) can help soothe a sore throat, reduce inflammation, and give your immune system a much needed boost.
Chicken Soup
A Black family classic, chicken soup has been helping to heal colds for generations. Its warm, savory broth soothes sore throats, eases congestion, and replenishes electrolytes to keep you hydrated — an important step in clearing out mucus. Plus, it’s straight up delicious, especially homemade.
Ginger Ale and Saltine Crackers
Hear us out, Ginger Ale is serious business in the Black community. When you’ve got that flu bug that makes your stomach turn, pairing this with some plain old saltine crackers can be the bland snack to get you by. So grab your Ginger Ale and your crackers, and go lay down!
Mullein Tea
Let’s get into our herbs, y’all. Mullein tea is your go-to when your chest feels tight or your cough won’t quit. This herbal brew helps soothe the respiratory system and ease irritation, making it perfect for those cold and flu days.
Oil of Oregano
Packed with immune-boosting and antibacterial powers, just a few drops can help you tackle symptoms and stay strong. Traditionally used to aid respiratory disorders and infections, researchers have found the herb’s carvacrol and thymol may help viral infections and promote wellness, per Medical News Today.
Elderberry
This tried-and-true ally packs a punch, whether you’re struggling with asthma, chest colds, or other upper respiratory illness. Rich in antioxidants and immune-boosting compounds, elderberry may help the body fight back. And in my experience — aids breathing within minutes.
Sea Moss
Sea moss is loaded with vitamins and minerals, it supports immunity, soothes sore throats, and keeps your body strong when cold and flu season hits. Its anti-inflammatory and antiviral properties help manage mucus, and aid in boosting immunity to fight colds.
Sage
Sage is our segue to the tried-and-true steam inhalation remedy. Brew the herb as a tea or inhale over a boiling pot (carefully) as a gentle solution to congestion and sore throats, per Herbalism Roots.
Good Old Sleep!
If you could get your hands on a miracle drug for wellness, the good news is, you’ve already got access to it. Sleep is your first line of defense against any illness, from the common cold to more serious infections. It’s a fool-proof method to recharge your immune system, so let your body fight for you when you need it most.
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