Chicken soup is a powerful cold-fighter, especially if you spike it with ginger.

RODALE NEWS, EMMAUS, PA—As we enter cold and flu season, you can strive to keep your immune system strong by eating a balanced diet of whole foods, getting enough sleep and exercise, and making an effort to manage sources of stress. But sometimes, despite our best efforts, we succumb to a cold-season virus anyway. Most cold and flu cases clear up within three to 10 days (but check in with your doctor to be certain of what you're dealing with). To make the recovery time more comfortable, try these natural and easy cold and flu remedies.

Basic care:

Drink lots of fluids. There's a reason so many cold and flu remedies come in liquid form. Drinking water, tea, and other fluids is especially important when you’re fighting flu or a cold. The liquids help thin mucus secretions, and replace much-needed fluids that are depleted in the virus-fighting metabolic process. Orange juice can be an OK occasional choice; the jury is out regarding vitamin C’s effectiveness for preventing or treating respiratory infections. Stay away from sweetened sodas, though, and stick to herbal teas and decaffeinated teas. Or try an old-fashioned hot toddy made from honey, hot water, and lemon. Antioxidant-rich honey helps to coat the throat, soothing irritation.

Slurp some chicken soup. Its legendary nurturing quality can promote healing, according to studies. At least one study has found that chicken soup can slow down the inflammatory process that's triggered by infection. In addition, cysteine, an amino acid that chicken releases when it’s cooked, is chemically similar to a common bronchitis drug. The warm, soothing broth can thin mucus and calm congestion and cough.

Try some natural remedies. When taken at the first sign of a cold, zinc has been shown to help shorten the duration of symptoms. Our bodies need the mineral to produce germ-fighting white blood cells. But take it easy—more than 50 milligrams a day can actually backfire, suppressing the immune system. Ginseng has also been shown to boost levels of white blood cells, and the crucial immune-system proteins known as interleukins. And for generations, Chinese herbalists have turned to ginger to treat colds and flu. Modern studies have confirmed that the root helps the immune system wage war on infection.