Listen on: Apple Podcasts | Spotify | Amazon Music | Podcast Index | Overcast | YouTube

Got a scratchy throat or a kid sniffling on the couch? Before you stock up on “miracle” cures, let’s separate cozy folklore from what actually moves the needle. Today, I’m pairing the best clinical evidence with something many of us grew up with: Grandma’s wisdom. Where the science supports her, I’ll say so. Where it doesn’t, I’ll show you kinder, smarter swaps—so you can feel better without wasting time or money.

First, the lay of the land

Most adults get 2–3 colds a year; the typical cold lasts 5–7 days, though the cough can hang around longer. With 200+ respiratory viruses circulating (rhinovirus leads the pack), our goals are realistic: reduce risk where we can, shorten illness when possible, and treat symptoms wisely.

“Wash your hands.”

Grandma’s wisdom: “Soap and water, dear.”
Science says: She’s right. Hand hygiene reduces respiratory infections in real-world trials, and it’s essentially zero-risk, low-cost prevention (Cochrane).

“Get your sleep.”

Grandma’s wisdom: “Everything’s worse when you’re tired.”
Science says: Right again. In a viral-challenge study, people sleeping <6 hours/night had ~4× the risk of catching a cold versus ≥7 hours (Prather et al., 2015). If you do one preventive thing this season, protect your sleep.

“Bundle up before you go out.”

Grandma’s wisdom: “Cold air gives you a cold.”
Science says: The virus, not the weather, causes colds—but Grandma wasn’t entirely off. In a foot-chilling randomized trial, the chilled group developed more colds (study). Lab data also suggest cooler nasal temperatures can blunt first-line antiviral defenses by reducing protective extracellular vesicles (mechanism). Not definitive clinical proof, but biologically plausible—so I don’t mind a scarf on frigid days.

“Take your vitamin C.”

Grandma’s wisdom: “It keeps colds away.”
Science says: Mixed. In 29 trials (≈11,000 people), routine vitamin C did not prevent colds for the general public; however, physically stressed groups (marathoners, soldiers, skiers) saw fewer colds in subgroup analyses (Cochrane). Starting vitamin C after symptoms begin doesn’t shorten illness (same review). For most of us, food-first vitamin C is plenty.

“Try echinacea or garlic.”

Grandma’s wisdom: “A little nature’s medicine.”
Science says: Echinacea hasn’t held up across randomized trials (Cochrane). Garlic didn’t reduce the number of colds in a 90-day trial (n=120), though illness seemed a bit milder with daily supplementation (trial). If you love garlic for food and culture, enjoy; I don’t recommend it as a daily supplement solely for colds.

“Sip chicken soup.”

Grandma’s wisdom: “It’ll help you feel better.”
Science says: Surprisingly plausible. A classic lab study showed chicken soup slowed certain white blood cells (neutrophils), hinting at an anti-inflammatory effect; we don’t have patient RCTs, but comfort, hydration, and nourishment matter when you’re sick (study). Grandma keeps her crown here.

“Whisper to save your voice.”

Grandma’s wisdom: “Hush—don’t strain it.”
Science says: Counterintuitive twist: whispering can stress vocal cords more than speaking softly for many people. Better to use a gentle, quiet voice than a whisper (study). Consider this a well-intended myth.

“Take something for that congestion.”

Grandma’s wisdom: “A decongestant will help you breathe.”
Science says: Choose the right one. Oral phenylephrine, common in many combo cold meds, doesn’t beat placebo; an FDA advisory committee voted 16–0 that it’s ineffective as an oral decongestant (FDA briefing). Pseudoephedrine—the “real” Sudafed behind the pharmacy counter—does offer meaningful relief in trials (evidence summary). (If you have hypertension, glaucoma, prostate issues, or take certain meds, check with your clinician first.)

“A spoonful of honey before bed.”

Grandma’s wisdom: “It soothes the cough.”
Science says: Nicely supported—for kids ≥1 year. A bedtime dose improved cough and sleep in an RCT and is backed by broader reviews (RCT, systematic review). Do not give honey to children under one year.

“Gargle—you’ll feel better.”

Grandma’s wisdom: “Warm salt water never hurt.”
Science says: Low-risk and maybe modestly helpful. A community trial of regular gargling (water or iodine water) showed a small signal; it won’t work miracles, but it’s fine as part of a comfort toolkit (trial).

What can actually shorten a cold?

Among options with reasonable evidence, zinc lozenges stand out: start within 24 hours of symptom onset and you may shave ~1–2 days off illness duration. Trials often used ≈100 mg/day elemental zinc divided through the day for several days; metallic taste and nausea are common (meta-analysis). Everything else is largely about symptom relief and self-care.

My simple, evidence-and-Grandma-approved plan

• Prevent: I protect sleep and I’m diligent with handwashing. On icy days, I keep my nose warm—it’s reasonable and costs nothing. I don’t rely on routine vitamin C, echinacea, or daily garlic supplements to prevent colds.
• Shorten: If symptoms start, I’ll start zinc lozenges early (if appropriate for me).
• Relieve: For congestion, I use pseudoephedrine (not oral phenylephrine). For nighttime cough in kids ≥1 year, honey before bed. I drink chicken soup for comfort and hydration, and I speak softly instead of whispering.

Bottom line

Grandma got the big rocks right: wash your hands, get your sleep, keep warm, sip soup, and take honey for a cough. Modern evidence sharpens the rest: zinc helps a bit if you start it early; pseudoephedrine beats phenylephrine; and some trendy supplements don’t deliver. You have the power to make meaningful changes, one small step at a time—and sometimes those steps look a lot like what your grandmother already told you.