How to Treat a Cold While Pregnant or Breastfeeding

Photo Credit: Erin Heuser Photography

When you're pregnant or breastfeeding, even a simple cold can feel overwhelming. You want relief, but you also want to ensure everything you take is safe for your baby. The good news is that there are plenty of natural remedies to help you feel better while keeping your little one protected.

Natural Remedies to Relieve a Cold During Pregnancy and Breastfeeding

If you prefer to avoid medications, several natural remedies can help you find relief:

• Stay Hydrated

  • Drink at least 8-10 glasses of water per day to thin mucus and prevent dehydration.

  • Warm liquids like herbal teas (ginger, chamomile, lemon) can provide soothing relief.

  • Bone broth contains immune-boosting nutrients and helps with hydration.

  • Coconut water replenishes electrolytes.

  • Warm water with honey and lemon can soothe a sore throat and reduce coughing.

• Use a Humidifier

  • Helps keep airways moist and prevents worsening congestion.

  • Use a cool-mist humidifier while sleeping or in frequently used rooms.

  • Clean it daily to prevent mold or bacteria buildup.

  • Add a few drops of pregnancy-safe essential oils (lavender, chamomile) for relaxation.

• Saltwater Gargle

  • Mix ½ teaspoon of salt in 8 ounces of warm water.

  • Gargle for 30 seconds and spit it out to reduce throat irritation.

  • Repeat every few hours, especially in the morning and before bed.

  • Add a pinch of turmeric for extra anti-inflammatory benefits.

• Steam Inhalation

  • Loosens mucus and soothes irritated airways.

  • Fill a large bowl with hot water, drape a towel over your head, and inhale the steam for 10-15 minutes.

  • Add a few drops of pregnancy-safe essential oils (chamomile, lavender) for additional relief.

  • Repeat 2-3 times a day.

  • Taking a hot shower can also provide similar benefits.

• Get Plenty of Rest

  • Your body needs energy to fight off infections.

  • Take naps and aim for at least 8-9 hours of sleep at night.

  • Elevate your head with an extra pillow to reduce postnasal drip.

  • Use a humidifier in your bedroom to ease nighttime congestion.

• Eat Immune-Boosting Foods

  • Vitamin C-rich foods: Oranges, kiwi, bell peppers, strawberries to help reduce cold duration.

  • Zinc-rich foods: Nuts, seeds, beans, lean meats to boost immune function.

  • Garlic: A natural antimicrobial—crush fresh garlic and let it sit for 10 minutes before adding to meals.

  • Turmeric: Anti-inflammatory—add to warm milk or tea for additional benefits.

• Honey and Lemon

  • Honey has antibacterial and anti-inflammatory properties.

  • Mix a spoonful of honey into warm lemon water and drink 2-3 times a day.

  • Take a teaspoon of honey before bed to soothe your throat.

  • Safe for pregnant and breastfeeding moms but avoid giving honey to babies under one year old.

• Golden Milk Latte (Turmeric Milk)

  • A warm, soothing drink with anti-inflammatory and immune-boosting properties.

  • Recipe:

    • 1 cup warm milk (dairy or non-dairy like almond or coconut milk)

    • ½ teaspoon turmeric powder

    • ¼ teaspoon cinnamon

    • A pinch of black pepper (enhances turmeric absorption)

    • 1 teaspoon honey or maple syrup (optional)

    • Stir well (I like to use this handheld frother) and drink before bed for soothing relief.

• Probiotics

  • Supports gut health, which is linked to immune function.

  • Eat probiotic-rich foods like yogurt, kefir, sauerkraut, and miso.

  • Consider a high-quality, pregnancy-safe probiotic supplement.

  • Regular use can help prevent infections and improve digestion.

• NeilMed Saline Rinse (You can find it here)

  • Effectively clears nasal passages and reduces congestion.

  • Always use distilled, sterile, or previously boiled water to avoid infection risks.

  • Mix a pre-measured salt packet with 8 ounces of sterile water.

  • Lean over a sink and gently flush one nostril at a time.

  • Use 1-2 times per day, especially in the morning and before bed, to keep sinuses clear.

What to Avoid When Treating a Cold During Pregnancy or Breastfeeding

• Decongestants with Phenylephrine or Pseudoephedrine – May reduce blood flow to the placenta and affect milk supply.

• High Doses of Vitamin C or Zinc – Stick to natural food sources to avoid excessive intake.

• Essential Oils – Some (like peppermint, eucalyptus) may be too strong or unsafe during pregnancy.

• Herbal Remedies – Not all are well-researched for safety; consult a healthcare provider before use.

When to Call Your Doctor

Most colds resolve within a week, but seek medical attention if:

• Your fever is over 100.4°F for more than 24 hours.

• You experience shortness of breath, wheezing, or chest pain.

• Your symptoms worsen or persist beyond 10 days.

• You notice signs of dehydration like dizziness, dark urine, or extreme fatigue.

Final Thoughts

I hope that these home remedies bring you relief and help you feel better soon. Pregnancy and motherhood require so much strength, and even when you're feeling under the weather, know that you are not alone. Praying for the rest and healing you need in this season.

For more pregnancy and postpartum wellness tips, check out our resources or book a Private Coaching Call to get personalized guidance from a certified doula!