Colds & Flu in Pregnancy (Part 1): Real Relief, Minimal Risk

This is part 1 of a 2-part series on this subject (yes, I had that much to say on this…). If you’re pregnant and sniffling, sneezing, or cursing the day your toddler brought home daycare germs, you’re not alone. Cold and flu season has a way of sneaking up and body-slamming pregnant women when they’re already using all their energy to grow another human.

Let’s get something out of the way right off the bat: Being sick while pregnant is the worst. Your immune system is working on a lower setting, your options for medications turn into a game of “Absolutely Not,” and everyone keeps advising you to “rest,” as if you’re not getting up to pee five times a night and Googling whether coughing too hard can cause labor (it can’t, by the way—but I see you).

This article is your real-world guide to navigating cold and flu during pregnancy—without panic, guilt, or endless scrolling through questionable forums. I’ll walk you through what’s safe, what works, what’s completely off-limits, and how to feel human again. We’ll also focus heavily on holistic and non-pharmaceutical strategies—because, let’s face it, you don’t need more stuff in your body right now if it can be avoided.

But first—

Disclaimer (Because, Yes, You Still Need One)
This article is not a substitute for medical care or clinical judgment. If you are experiencing a high fever (over 100.4°F), shortness of breath, chest pain, dehydration, decreased fetal movement, or symptoms that worsen rather than improve within 3 to 5 days. In that case, you need to call your provider. If you test positive for the flu or COVID, your care plan may need to change. If something feels off in your gut, trust that and get checked. I will always support your right to make decisions, but I want you to make informed ones.

Why Pregnancy Changes the Cold & Flu Game

Let’s start with the basics. Why does it feel like you’re more likely to get sick during pregnancy?

Short answer: You kind of are.

Your immune system intentionally softens to allow your baby (who, genetically speaking, is only half “you”) to grow without being attacked as a foreign invader. This makes you slightly more vulnerable to common viral infections like colds and flu. Not to mention, your lungs are more compressed, your blood volume is higher, and your body is working overtime.

All of that means:

• You may catch things more easily.
• Your symptoms might linger longer.
• You can’t just pop NyQuil and go to bed for 12 hours.

Let’s fix what we can.

Symptom by Symptom: Holistic Strategies That Actually Help

Before we get into herbs and supplements (which we’ll cover in Part 2), let’s break down the most common cold and flu symptoms in pregnancy—and what you can do about them with comfort-based, evidence-informed care.

1. Congestion & Sinus Pressure

Oh, the misery of trying to sleep with a nose that only works when you’re upright. Add pregnancy rhinitis to the mix, and suddenly, your sinuses feel as if they’ve been sealed shut with concrete.

Safe Strategies:

• Steam It Out: Take a hot shower or lean over a bowl of steaming water with a towel over your head. If you’re past the first trimester and not sensitive to it, add a drop of eucalyptus or peppermint essential oil. Breathe slowly. It’s basically a sinus spa.
• Nasal Saline Spray: Drug-free and pregnancy-safe. Use liberally throughout the day.
• Neti Pot or Sinus Rinse: Use only distilled or boiled and cooled water (never tap water). It can be life-changing for sinus pressure.
• Elevate Your Head at Night: Prop yourself up with a wedge or extra pillows. Gravity helps drainage and reduces overnight congestion.
• Antimonium Tart:  Also known as Antimonium Tartaricum, is a homeopathic remedy derived from tartar emetic (a compound of antimony and potassium). It has been used in homeopathy for a long time, particularly in remedies related to respiratory issues.

Avoid: Decongestant nasal sprays like oxymetazoline (Afrin). Even if technically “category C,” they can cause rebound congestion and mess with blood pressure.

2. Coughing Fits (a.k.a. Core Workouts You Didn’t Ask For)

Let’s be honest—pregnancy already does weird things to your lungs and diaphragm. Add a nagging cough, and suddenly, you’re contemplating sleeping upright for the foreseeable future.

Safe Strategies:

• Honey + Warm Water or Tea: Studies show honey is as effective as OTC cough syrup in many cases. Just make sure it’s pasteurized.
• Throat Lozenges: Plain ones with ingredients like slippery elm, honey, or pectin are safe. Avoid medicated versions with menthol or benzocaine unless your provider gives the green light.
• Humidifier: Run it day and night, especially if your home has dry air from heating.
• Warm Bone Broth or Soup: Soothes the throat, hydrates, and provides easy-to-absorb nutrients.

Avoid: Cough suppressants like dextromethorphan unless specifically cleared by your provider. Some versions contain alcohol or antihistamines that can cross the placenta.

3. Sore Throat

Pregnancy hormones already mess with your mucus membranes. Add post-nasal drip or mouth breathing, and—boom—your throat is on fire.

Safe Strategies:

• Salt Water Gargles: Mix ½ tsp salt in warm water. Gargle and spit every few hours.
• Chamomile or Licorice Root Tea: Soothing and anti-inflammatory. (Licorice root should be avoided in large amounts or later in pregnancy. One cup of tea is fine.)
• Frozen Fruit Bars: These are especially helpful if you are also having nausea. Hydration and soothing in one.

4. Body Aches & Chills

Flu, in particular, can make you feel like you’ve been run over. Your whole body hurts, and you can’t tell if you’re hot or cold.

Safe Strategies:

• Epsom Salt Baths: Not too hot—just warm enough to relax your muscles. Add a few drops of lavender if desired. Skip if you have high blood pressure or risk of preterm labor.
• Magnesium Lotion or Oil: Applied to sore muscles, magnesium helps with aches and improves sleep.
• Restorative Movement: Gentle stretching or prenatal yoga can ease tightness without overexertion.

5. Fever

This one deserves special attention. A low-grade fever (under 100.4°F) is typically not concerning. Higher fevers, especially in the first trimester, can increase risks and should be discussed with your provider.

Safe Strategies:

• Hydration, Hydration, Hydration
• Cooling compresses on your neck, forehead, or feet.
• Lukewarm (not cold) baths
• Tylenol (acetaminophen) if approved by your provider and truly necessary. Use the lowest effective dose.

Avoid: Ibuprofen, aspirin, and other NSAIDs. These are not recommended during pregnancy, especially in the third trimester, as they can affect fetal kidney function and blood flow.

6. Fatigue & Just Feeling Like a Human Garbage Heap

Even a mild cold can knock you down when you’re pregnant. Your reserves are already low, and now you feel like a deflated balloon that just wants to be horizontal forever.

Safe Strategies:

• Permission to Rest: Seriously. Listen to your body. Say no to things. Lay down even if you can’t sleep.
• Small, Frequent Meals: Nausea, coughing, and fatigue can affect your appetite. Try smoothies, soups, or protein snacks like hard-boiled eggs or nut butter.
• Supportive Touch: A gentle prenatal massage or even having someone rub your feet or shoulders can help your nervous system settle and encourage healing.

Pregnancy Trimester Considerations

Not everything is one-size-fits-all in pregnancy. Here’s how your approach may need to shift depending on the stage:

First Trimester:
Be extra cautious with herbs, supplements, and essential oils. Many things that are safe later are not well-studied early on. Focus on food-based remedies, hydration, and rest.

Second Trimester:
This is typically the sweet spot—your immune system is still cautious, but your energy may be more stable. Most natural remedies are safe now, but always confirm specifics with your provider.

Third Trimester:
Avoid anything that could stimulate contractions or raise blood pressure. Keep a close eye on hydration and body temperature. Fevers and dehydration can trigger preterm labor, so don’t mess around.

When to Call Your Provider (Even if You Hate Calling)

Look, I know a lot of women avoid calling their provider unless they’re half-dead or someone forces the phone into their hand. Maybe it’s the people-pleaser in you. Maybe it’s the “I don’t want to be dramatic” conditioning we all inherited. But let me say this loud and clear: you are not a bother.

If something feels off, your provider should want to know. That’s literally their job. And if they ever make you feel silly, inconvenient, or dramatic for asking questions or voicing concerns, then they’re showing you who they are. Believe them—and find someone better.

Here are situations where you should absolutely call, no hesitation:

• Fever over 100.4°F – Fevers in pregnancy can sometimes signal an infection that needs attention. Don’t try to sweat it out in silence.
• Shortness of breath or chest pain – These are not just “pregnancy things.” They can signal serious issues, especially if they come on suddenly or get worse.
• Dehydration – If your urine is dark, or worse, you’re not peeing at all, it’s a red flag. Dehydration can escalate quickly and affect both you and your baby.
• Reduced fetal movement – If you’re past 24 weeks and your baby’s usual kick routine seems unusually quiet, don’t “wait and see.” Call.
• A cough that lasts more than a week – Especially if it’s getting worse or keeping you from sleeping. You don’t need to suffer through it.
• Symptoms that improve and then suddenly worsen – This could indicate a secondary infection or complication. Don’t ignore that “uh-oh” feeling.
• You’ve been around someone with COVID or flu and now feel symptoms coming on – Early care can make a big difference.

And let’s add one more:

• You just feel like something’s not right – That counts. Maternal intuition is not imaginary. It’s real and powerful. Trust it.

You are not “bothering” your provider by advocating for yourself or your baby. If they roll their eyes, act annoyed, or talk down to you? That says a whole lot more about them than it does about you. And yes, I’ll say it again: if your provider makes you feel like a nuisance for calling, you might need a new provider. Period.

Final Thoughts: You Deserve Real Relief (Without the Guesswork)

If you’re pregnant and sick, you don’t need guilt or gaslighting. You need real answers, real comfort, and real support. That’s what I hope this first part of the guide gave you—a sense of calm in the chaos and a reminder that your body is doing a damn good job even when it feels like it’s falling apart.

You don’t have to white-knuckle your way through illness just because you’re pregnant. You can still treat your symptoms, nurture your body, and make informed choices—without reaching for things that may not be safe or necessary.

And this is only half the picture.

Next week, in Part 2, we’ll dig into the juicy stuff:
• Holistic herbs, teas, and pregnancy-safe supplements
• Which medications are actually okay to use (with caveats!)
• How to avoid getting sick in the first place
• What to do when you’re exposed to flu, RSV, or COVID
• And a few things you may have never heard from your provider but probably should have

You’re not helpless. You’re just navigating one more layer of complexity that comes with growing a human. But you’ve got this!

— Stay Strong! Jaelin —

Additional Reading

Articles:

• The Common Cold and Pregnancy: Everything Women Should Know
  This article discusses how pregnancy can intensify cold symptoms due to immune system changes. It emphasizes the importance of consulting healthcare providers before taking any medication and suggests home remedies like gargling salt water, using a humidifier, and staying hydrated.
  Read more​
• What Cold Medicine Can I Take During Pregnancy?
  Provides guidance on safe over-the-counter medications during pregnancy, such as acetaminophen and certain antihistamines, while advising caution with decongestants and multi-symptom remedies.
  Read more​
• Pregnant with a Cold: Treatments, Risks, and Prevention
  Explores the impact of colds during pregnancy, offering advice on treatment options, potential risks, and preventive measures to protect both mother and baby.
  Read more

Books:

• The Natural Pregnancy Book: Herbs, Nutrition, and Other Holistic Choices by Aviva Jill Romm
  A comprehensive guide to natural remedies and nutrition during pregnancy, offering safe herbal solutions for common ailments.
  View on Amazon​
• Herbal Healing for Women by Rosemary Gladstar
  Focuses on herbal remedies tailored for women’s health, including treatments for colds and flu during pregnancy.
  View on Amazon​
• The Expectant Mother’s Guide to Prescription and Nonprescription Drugs by Belinda Rowland
  Offers detailed information on the safety of various medications during pregnancy, helping expectant mothers make informed choices.
  View on Amazon​
• The Doctor’s Book of Natural Health Remedies by Peg Moline
  Provides a wide range of natural remedies for common health issues, including safe options for pregnant women.
  View on Amazon

Note: Full disclosure: SHEis Online earns a small (very small) commission on any links in the article that take you to Amazon.

About the Author:

Dr. Jaelin Stickels, DPN, CNM, APRN, is a deeply passionate and highly skilled Certified Nurse Midwife, Women’s Health Nurse Practitioner, and the owner of Holistic Heritage Homebirth in Houston, Texas. With over a decade of experience, Jaelin has had the privilege of helping several hundred (over 700 as of 2024…) women welcome their babies into the world. In addition to her advanced practice licensure training, she has additional advanced training in twin and breech births, making her one of only a few with these skills in her area.  Jaelin approaches every birth with expertise, compassion, and a deep respect for the birthing process.

Jaelin’s journey into midwifery began with a profound love for supporting women through the incredible experience of pregnancy, labor, and postpartum. Since 2010, she has been dedicated to walking alongside families during these transformative moments, offering guidance, support, and care tailored to each individual’s unique needs. She is a big believer in informed consent and ensures clients are given the best evidence-based information to make the best decisions for themselves and their families.

Married to her high school sweetheart Ted (aka Chef Ted) since 1984, Jaelin is the proud mother of three grown children and the delighted grandmother of one amazing granddaughter. When she’s not assisting in births, Jaelin finds joy in going to the movies with her husband, quilting, and cherishing time with her family. Known by the other midwives in her practice (Holistic Heritage Homebirth) affectionately as the “Birth Hog,” she brings an unmatched dedication and enthusiasm to her work—no one loves birth quite like she does.

Read Jaelin’s Bio

Find out more about Jaelin’s Homebirth Practice (Holistic Heritage Homebirth) in Houston, TX