Colds During Pregnancy: Safe Remedies for Symptom Relief

4 June 2025

Pregnancy is a beautiful journey, but when a cold sneaks in, it can turn your experience into a real struggle. Your body is already working overtime to create life, and now you have to deal with sneezing, congestion, and an achy body? Not fair, right?

The tricky part is that your usual go-to cold meds might not be safe for your little one. So, how do you find relief without harming your baby? Don’t worry—I’ve got you covered! Let’s dive into safe and effective ways to ease your symptoms while keeping your pregnancy on track.

Why Are Colds More Common During Pregnancy?

Ever feel like you’re catching everything since getting pregnant? You’re not imagining it. Pregnancy lowers your immune system, making you more susceptible to viruses, including the common cold. Your body does this on purpose—it’s preventing your immune system from attacking your baby as a foreign invader.

While this is great for pregnancy, it’s not so great when you’re battling a runny nose and a persistent cough. But don’t worry—you can tackle colds the natural (and safe) way.

Safe Remedies for Cold Symptoms

Now, let’s get to the good stuff—the remedies! You don’t need over-the-counter meds to start feeling better. You just need a few natural fixes and a bit of patience.

1. Stay Hydrated (Your Body Will Thank You!)

Water is your best friend when fighting off a cold. Staying hydrated helps thin mucus, so you can breathe easier and keep your throat from getting scratchy.

Try:
- Warm water with lemon and honey (soothes a sore throat like magic!)
- Herbal teas like ginger or chamomile (but avoid those that aren’t pregnancy-safe)
- Broth-based soups (hello, comfort food!)

Skip the sugary sodas and caffeinated drinks—they can dehydrate you and make things worse.

2. Rest, Rest, and More Rest

Your body is already working overtime growing a tiny human, and now it has to fight off a virus? Give it a break! Sleep and rest as much as possible to help your immune system do its job.

If a stuffy nose is making sleep impossible, prop yourself up with an extra pillow to breathe easier. And if naps aren’t your thing, at least take some time to relax—your body will thank you.

3. Use a Humidifier or Steam Inhalation

Feeling all stuffed up? Adding moisture to the air can work wonders. A humidifier in your bedroom can prevent your nasal passages from drying out, making it easier to breathe.

No humidifier? No problem! Try these instead:
- Take a warm, steamy shower (bonus: it’s also super relaxing!)
- Fill a bowl with hot water, lean over it, and cover your head with a towel to trap the steam
- Add a drop of pregnancy-safe essential oils like eucalyptus or peppermint for extra relief

4. Saline Nasal Spray or Rinse

Say goodbye to nasal congestion without the meds! A saline spray or rinse (like a neti pot) helps clear the mucus blocking your sinuses without any harmful chemicals.

Make your own saline rinse:
- Mix ½ teaspoon of salt with 8 ounces of warm distilled water
- Use a bulb syringe or neti pot to gently rinse your nasal passages

Trust me, it might feel weird at first, but the relief is totally worth it!

5. Honey and Warm Tea for a Sore Throat

Forget cough syrups—honey is nature’s perfect remedy for a sore throat. It coats and soothes irritation while also giving your immune system a little boost.

Try this:
- Mix one spoonful of honey into warm water or tea
- Let it slowly coat your throat for instant relief

Just remember: honey is safe for you, but never give it to babies under one year old (just in case you’re storing that knowledge for later).

6. Gargle with Salt Water

If your throat feels like sandpaper, a saltwater gargle can help reduce inflammation and ward off bacteria.

How to do it:
- Mix ½ teaspoon of salt in a cup of warm water
- Gargle for 30 seconds and spit it out

Simple, yet super effective!

7. Eat Immune-Boosting Foods

Your diet plays a huge role in how quickly you recover. Focus on foods packed with vitamins and nutrients that support your immune system.

Best foods for fighting a cold during pregnancy:
- Citrus fruits (oranges, lemons, grapefruits) for vitamin C
- Garlic (natural antiviral properties)
- Ginger (reduces inflammation and nausea)
- Leafy greens (full of immune-boosting vitamins)
- Chicken soup (it’s not just a myth—it actually helps!)

Eating well won’t just help you kick that cold—it’ll also keep you and your little one strong.

What to Avoid When You Have a Cold

Not everything that helps non-pregnant people recover is safe during pregnancy. Here’s what to steer clear of:

❌ Over-the-Counter Medications

Many common cold medications contain ingredients that aren’t pregnancy-friendly. Always check with your doctor before taking anything.

❌ High-Dose Vitamin C or Herbal Supplements

While Vitamin C is great in food, taking high-dose supplements can be risky. Stick to natural sources like oranges and bell peppers.

❌ Decongestants with Pseudoephedrine or Phenylephrine

These are common in cold medications but can reduce blood flow to the placenta—not something you want to risk!

❌ Alcohol-Based Cough Syrups

Some cough syrups contain alcohol, which you should avoid completely during pregnancy.

When Should You See a Doctor?

Most colds are annoying but harmless. However, sometimes a cold can turn into something more serious. Call your doctor if you experience:

- A fever over 100.4°F (38°C)
- Severe sinus pain or facial swelling
- Difficulty breathing
- A persistent cough lasting more than 10 days

Your immune system is weaker during pregnancy, making complications like sinus infections or bronchitis more likely. If something feels off, don’t wait—trust your instincts and check in with your doctor.

Final Thoughts

Catching a cold while pregnant is no fun, but there are plenty of safe and effective ways to find relief. Hydration, rest, and natural remedies can do wonders, keeping both you and your baby safe.

And remember—this, too, shall pass! Just take it one cozy cup of tea at a time.