Safe Natural Cold Remedies for Pregnant & Nursing Mamas (That Actually Work!)
Hey there, sweet mama! If you're reading this while battling a stuffy nose, sore throat, or that general "blah" feeling that comes with being sick during pregnancy or while nursing—I see you, and I'm here to help. There's nothing quite like the worry that comes with not knowing what's safe to take when your body is already working overtime to grow or nourish your little one. Today, I'm sharing the natural remedies that have been absolute lifesavers for me and my doula clients, all wrapped up in God's provision for our healing.
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🎧 Listen to the Episode
Finding Healing When Your Body Needs It Most
The Reality of Being Sick as a Mama
Cold and flu season has hit our community hard this year, and I've been getting message after message from mamas who feel completely overwhelmed. When you're pregnant or breastfeeding, your body is already doing miraculous work, and then sickness comes along and knocks you flat. I remember when I was pregnant with Daniel, dealing with a cold that turned into a terrible upper respiratory infection—I literally lost my voice from laryngitis while trying to care for my toddler Ellie. Talk about feeling helpless!
But here's what I've learned: God designed our bodies with incredible healing capabilities, and there are so many gentle, effective remedies He's provided through nature that can support us during these challenging times.
Hydration: Your First Line of Defense
Let me be real with you—when I say hydration, I don't just mean forcing down glasses of water (though that's important too!). When you're pregnant or breastfeeding, your fluid needs are already sky-high, and illness can lead to dehydration faster than you might think.
Here's what works beautifully:
Warm fluids are your best friend. Think herbal teas, warm lemon water, and my personal favorite—bone broth. These don't just hydrate; they actively soothe your throat and help break up congestion. If you're feeling nauseated (hello, pregnancy and sickness combo!), try cold water with fresh lemon juice instead.
Pro tip: Set a timer on your phone to remind you to sip something every 20-30 minutes. It sounds excessive, but trust me, it makes a huge difference.
And can we talk about electrolytes for a minute? They're absolute game-changers, especially if you're breastfeeding. My go-to is LMNT (Element) because they come in individual packets with no artificial junk. I keep them stocked in my pantry year-round—they take up hardly any space and are there whenever sickness strikes.
Rest: Not Laziness, But Medicine
Oh mama, this one is hard for me to preach because it's even harder for me to practice! Rest is not laziness; it's literally medicine for your body. But I know the guilt that creeps in when you're lying down while dishes pile up and laundry waits.
Here's what I want you to hear: Your family needs you healthy more than they need a perfect house.
Some practical ways to rest:
Take guilt-free naps (even 20 minutes helps!)
Go to bed earlier than usual
Set up a "quiet time box" with special toys for older kids
And yes, mama, extra screen time during survival mode is absolutely okay
When I'm sick and Brian's at work, I let my kids watch extra shows while I rest on the couch with them. This is not the time for Pinterest-perfect parenting—this is the time for grace and healing.
Steam, Humidity, and the Magic of Saline
If congestion is making you miserable, these remedies are absolute gold:
Steam therapy is as simple as taking a hot shower and breathing deeply, or filling a bowl with hot water and tenting a towel over your head for 5-10 minutes. If your provider okays it, a drop of eucalyptus oil can work wonders for opening airways.
Humidifiers are worth their weight in gold during illness. Just remember to clean them weekly (I know, one more thing, but mold is not our friend), and position them so the mist isn't hitting you directly.
And saline nasal spray? This might be my favorite remedy because it's so simple and SO effective. Make sure you get the pure saline version without any medications added. I use it even when I'm not sick because pregnancy congestion is real!
Grandma's Sore Throat Remedies (That Actually Work)
Sometimes the old ways really are the best ways. Gargling with salt water (½ teaspoon in 8 oz warm water) reduces inflammation naturally. Do this 2-4 times daily, and you'll be amazed at the relief.
Honey lemon water is another winner—mix a tablespoon of honey with fresh lemon juice in warm water and sip slowly. The honey coats and soothes while the vitamin C from the lemon gives your immune system a boost. Just remember: no honey for babies under one, and avoid raw honey if you're immunocompromised.
Nourishing Your Body Back to Health
There's real science behind why chicken soup helps when you're sick—it hydrates, provides nutrients, and actually helps thin mucus. My recipe includes turmeric and leafy greens for extra healing power.
If making soup feels overwhelming (and let's be honest, it often does when you're sick), bone broth is your friend. Bare Bones makes an amazing beef bone broth that comes in individual packets—the flavor is incredible, and it's so convenient.
Load up on vitamin C-rich foods too:
Citrus fruits and berries
Kiwi
Red bell peppers (more vitamin C than oranges!)
Tomatoes and leafy greens
My Famous Golden Milk Latte
Y'all, this turmeric latte has become such a staple in our house that even Ellie asks for it when she's not feeling well! Turmeric has powerful anti-inflammatory properties that naturally soothe your throat and support your immune system. I make this before bed sometimes just because it's so comforting and delicious. (Check my Instagram for the visual recipe)
📖 Scripture for Your Heart
"He gives strength to the weary and increases the power of the weak." – Isaiah 40:29 (NIV)
Even in sickness, mama, God is near. He designed your body with incredible healing capabilities, and He walks with you even in these moments of discomfort, frustration, and exhaustion.
🙏 A Prayer for You on Your Journey
Let me pray over you, sweet friend:
Oh Lord Jesus, I lift up this mama to You right now. Maybe she's feeling awful in this very moment, and I ask for Your healing hand to rest on her body from the top of her head to the soles of her feet. Strengthen her immune system, Lord. Calm any fears about her and her baby. Surround her with Your perfect peace.
Jesus, give her the rest she needs, the support she needs, and the confidence that her body was wonderfully made. Help her trust in Your timing for healing. We thank You that You are our ultimate healer, the Great Physician, and nothing is too difficult for You. In Jesus' name, Amen.
Getting Support (Because You Need It)
Here's something I've had to learn the hard way: accepting help is not weakness; it's wisdom. Your family needs you healthy, and this is actually great practice for postpartum recovery when delegation becomes essential.
Instead of vaguely asking for help, be specific:
"Honey, can you handle bedtime tonight so I can get to bed early?"
"Mom, could you pick up some groceries for us?"
"Friend, would you mind taking my older one to the park for an hour?"
This is so hard for me because I like things done a certain way, but the Lord has been teaching me to release control and let others show their love through acts of service.
When to Call Your Provider
While these natural remedies are wonderful support tools, please don't hesitate to seek medical care if you experience:
Fever over 100.4°F that doesn't respond to rest and hydration
Shortness of breath or chest pain
Severe dehydration (dizziness, dark urine, dry mouth)
Symptoms worsening after days 3-4
Baby moving less than normal
Anything that just doesn't feel right
Trust those God-given mama instincts. You know your body better than anyone else.
Remember mama: rest, hydrate, breathe deeply. You are doing a wonderful job, and this difficult season will pass. Your body is so much stronger than you know, and you are never alone in this journey. Keep choosing faith over fear!
📎Resources & Links Mentioned
💛 LMNT Electrolytes – My favorite natural electrolyte powder
🍲 Bare Bones Bone Broth – Individual packets perfect for quick healing
📸 Golden Milk Latte Recipe – Find the recipe on my Instagram @faithoverfearbirthdoula
✨ Christian Mama Birth Prep Library - Free birth prep tools, worship playlists & more
✝️ Online Christian Childbirth Education - Explore my complete birth preparation self-paced course
📞 Free 15-Minute Discovery Call: Schedule your no-obligation consultation with me today! I would LOVE to connect with you.
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Meet Your Host —
Natalie is a certified birth doula and childbirth educator in Jacksonville, FL. She's trained through DONA International, certified as a Body Ready Method Pro, and an advanced VBAC doula. Through Faith Over Fear Birth, she equips Christian women to experience peaceful, faith-filled births through both virtual and in-person support.
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📄 Full Episode Transcript
Hey there, mama, and welcome back to the podcast. Today's episode is about how we can naturally heal and recover from illnesses like a cold when you're pregnant and/or if you're breastfeeding. You might be like me, where you take medication very sparingly and you'd prefer to try non-medication routes for treating your symptoms.
So today I wanted to share some natural remedies that have worked really well for me and my family. I wanted to record this episode because it's definitely cold and flu season right now where I am, and so many of my clients are dealing with this right now. It reminded me how challenging it can be when you're trying to care for little ones while also taking care of yourself. Whether you're growing a baby or nursing one, your body is already working so hard, and then when sickness hits, it feels overwhelming, not knowing what's safe to take.
So I've compiled my favorite go-to remedies that are gentle, effective, and safe for pregnancy and breastfeeding. These are things I actually use in my own home, including my golden milk latte recipe that my daughter now asks for when she's not feeling well. And before we jump in, though, I do want to mention that nothing I share today is medical advice. These are supportive remedies that work well for me and many other mamas, but always check with your provider to make sure anything you try is right for you and your specific situation.
If you're pregnant or breastfeeding and feeling under the weather, you're definitely not alone. Our immune systems shift during pregnancy to protect the baby, which can sometimes make us more susceptible to catching whatever's going around. And then if you add postpartum life where you're not sleeping as much, you're in close contact with your little ones, and just the general overwhelm of being a mama, it's no wonder that we sometimes feel run down.
So let's dive into some of my favorite remedies. The first being hydration. When pregnant or breastfeeding, your body is already working overtime and using a ton of fluids, so add a cold or other sickness on top of that, and dehydration can set in very quickly. Prioritize warm fluids, so things like herbal teas, warm lemon water, bone broth, or soup if you're experiencing a sore throat or cough.
Warm liquids not only help break up the mucus, but they're also very soothing and coating to your throat. If you're nauseated or really congested, cold water with citrus like lemon juice can feel more refreshing. So set a timer to sip every 20 to 30 minutes if you're finding that remembering to stay hydrated is difficult for you.
Another tip is introducing electrolytes. I love electrolytes, especially if you're breastfeeding. So choose natural electrolyte powders that do not have any artificial dyes or sweeteners. My absolute favorite is Element (LMNT), and I'll link this in the show notes. But this is a great option because they come in individual packets, and so you can keep them in your pantry all year round, and then whenever you need them, they're right there and they take up hardly any space.
And now that we've covered hydration, let's talk about something that feels a little bit harder to attain, and that is rest. So rest is not laziness; it's truly medicine. Growing a baby or caring for a baby already taxes your energy reserves. So when you're fighting illness, your body needs even more downtime to heal.
So first thing is try to take naps if at all possible, and do these guilt-free. This is a hard one for me. Whenever I rest or take a nap, there's a part of me that feels, "Oh, Natalie, you should be doing so many other things." But if you're sick, you really cannot afford to not rest. So even a short 20- to 30-minute power nap or cat nap, those can go a long way.
Also go to bed earlier than usual, even if that means not taking care of things like dishes or other things you had to do that evening. Ask for help from your husband, your family, or your church community. And then another little tip is to just set up a quiet time box or a special set of toys for your older kids to play with instead of feeling like you need to entertain them constantly if actually napping is not really an option for you.
When I'm sick and Brian's at work, honestly, I let my kids have extra TV time so I can lay on the couch and just rest and watch the TV with them. And this is just me in survival mode, and that is okay. There is so much grace for the days where our capacity is limited. And if you're breastfeeding, you might notice that your milk supply might dip a little bit when you're sick, and that is normal. Just continue to rest and hydrate, and it will come back. But trust your body; it knows what to do.
Another tip is to introduce steam, humidity, and saline. So this is really great if you're especially congested. Some things you can do is some steam therapy, like taking a warm shower and just taking some deep inhales. Another thing you could do is just fill up a bowl with hot water and drape a towel over your head so you can more deeply inhale that steam for like five, ten minutes. If your provider is okay with it, maybe even consider adding a drop of eucalyptus oil. That just helps open up those airways.
Another thing you can do is keep a humidifier in your bedroom at night or when you nap, and you'll want to clean out that humidifier weekly so that you're not building up mold and making yourself more sick. And then you want to make sure that you're placing the mist in whatever room, if it's your room or your baby's room, to where it's not hitting you directly; it's just in the room, but not hitting you directly.
And then using saline spray. I am such a big fan of saline spray, even when I'm not sick. Like I just have seasonal allergies, but I use saline nasal spray a few times a day, and that just helps, especially even when you're pregnant, you just get a little bit more congested. But that's a really safe option. Just make sure that the saline spray you're using does not include medication, that it's just pure saline spray.
Another thing you can do for a sore throat is go back to grandma's remedies. So this means things like gargling salt water. So if you mix a half a teaspoon in with eight ounces of warm water, gargle this for 10 to 20 seconds, and then spit and repeat two to four times a day. That salt water will help reduce inflammation naturally.
Another thing you can do is do honey lemon water. And so you take a tablespoon of honey, add some fresh lemon juice to warm water, and then just sip that. Allow that heat to soothe your throat. The honey helps soothe, and then the vitamin C that comes from the lemon. If you are immunocompromised, I would avoid raw honey. And just a reminder, do not give babies under one honey. So this is really just meant for mama and older kids.
Another thing you can do is introduce more nourishing foods. So think, you know, chicken soup and bone broth. There's actual science behind why chicken soup helps, and it hydrates, provides nutrients, and even helps thin mucus. An even easier alternative to making your own chicken soup, which I do recommend, is having some bone broth, and there's a really great brand I think it's called Bare Bones, and they have a really awesome beef bone broth that I love. Like the flavor is amazing, and it comes in individual packets. That is a great option. So I'll link that in the show notes.
And then increase your vitamin C-rich foods. So this looks like citrus fruits, berries, kiwi, red bell peppers, which actually, they have more vitamin C than even oranges, tomatoes, and leafy greens. So introduce these as much as possible. The chicken soup recipe that I make includes things like turmeric and leafy greens, so that's an added benefit too.
And then now onto my golden milk latte or the turmeric latte that we just love in our house. So I actually have a picture of this recipe saved on my Instagram because I make it so often, and I just thought it would be so helpful for other families to be able to use it. And I'll link that in the show notes, but the star ingredient in the turmeric latte or the golden milk latte is turmeric. And this has powerful anti-inflammatory properties that can help soothe your throat and support your immune system naturally. And I actually even love making this before bed. Sometimes I'll just make it as like kind of a treat 'cause it's just so delicious. It's so comforting and healing.
So let's talk about something else that's really crucial, which is getting support when you're sick. As mamas, we really do try to push through, but that's not always what's best for our healing. So the first thing that you will want to start to grow in is communicating your needs. Be specific. Instead of saying, "Hey, I need help" to your husband, say, "Honey, can you handle bedtime tonight so I can get to bed early?" Make a simple list of daily tasks that need covering, and don't wait until you're desperate. Ask early. If you start to feel under the weather, start asking for help so that your body can have the best chance of fighting whatever it's dealing with.
Some other things you can consider is having people from your church bring meals for you, having some friends or family take over helping with older kids, having your husband take over the night shift if you're not nursing, if your little one's waking up in the night, or just having like your parents, the grandparents, helping with household tasks.
But just remember, accepting help is not weakness. It's really wisdom. Your family needs you healthy, and this is a great way to practice in the immediate postpartum time where you will need to learn to delegate these tasks so that you can recover and rest from giving birth.
And I will be completely honest, this is probably one of the hardest things for me to do because I really like to have things done in a particular way, in a particular time. But this is something that the Lord has really been showing me how to just release and let go of so that I can lean on others to just show me how much they love me and just be accepting that things are gonna be done differently. And that's okay. You need this rest and recovery time.
So these natural remedies are, of course, wonderful support tools, but I want to again be very clear about when you need medical attention. So please call your provider if you experience a fever over 100.4 degrees Fahrenheit that's not responding to the rest and hydration and things like that. If you find yourself short of breath or having some chest pain, having severe signs of dehydration, you're dizzy, your urine is very dark, your mouth is very dry. If your symptoms are just continuing to get worse after days three and four. If you're pregnant and you're just noticing the baby is moving less, or just anything else in your gut, your intuition that's telling you something just doesn't feel right.
I want you to really trust your mama instincts that are God-given. You know your body better than anyone else, and if something doesn't feel right, make that call to your provider. It is way better to be safe than sorry.
And then before we wrap up today, I did want to just speak some encouragement over you. One time I got really sick whenever I was pregnant with Daniel, and I remember feeling so frustrated because I was dealing with a cold that turned into a really bad upper respiratory infection and I got laryngitis, like I couldn't even speak. Like it was so bad, and I still had to take care of Ellie, my toddler at the time, like young toddler at the time. And I had work to do, being a mama just trying to survive, like honestly, and I just so badly wanted to feel better immediately, but God really did use that time to help teach me about surrender and trust.
And so I wanted to point out Isaiah 40:29, and it says, "He gives strength to the weary and increases the power of the weak." Even in sickness, God is near, and your body was designed with incredible healing capabilities, and He walks with you even in these moments of discomfort and frustration and exhaustion.
Now I would just love to pray over you. Oh Lord Jesus, I lift up this mama who's listening to the sound of my voice, and maybe she's feeling really awful right in this moment, and I ask for Your healing hand to just rest on her body from the top of her head to the soles of her feet. I pray that You would just strengthen her immune system, that You would calm any of her fears about her and her baby, and I just pray that You would surround her with Your perfect peace.
Lord Jesus, I ask that You would just give her the rest that she needs, the support that she needs, and the confidence that her body was wonderfully made. I ask that You would help her to trust in Your timing for healing, and we thank You that You are our ultimate healer, the great physician, and that nothing is too difficult for You. I ask this in Jesus' name. Amen.
Thank you so much for spending this time with me today, and I really do hope and pray that these remedies help you feel better and less helpless when it comes to knowing what to do when sickness strikes.
And if you found this episode helpful and you would like continuing support in your pregnancy, birth, or postpartum season, I would love to invite you to book a free 15-minute discovery call with me. Whether you're looking for virtual birth support, childbirth education, or just someone to help you navigate this season that you're in with Faith Over Fear, I am here for you.
And mama, remember to rest, hydrate, breathe deeply. You are doing a wonderful job, and this season, this very difficult season, will pass. Your body is so much stronger than you know, and you are never alone in this journey. Until next time, keep choosing faith over fear. I'll see you in the next episode.
