By Dr. Shellie L. Rosen, PhD, DOM, L.Ac.
Honey is an ideal fall companion. Its medicinal use dates to ancient times across Greece, Egypt, and Asia, for conditions ranging from gastrointestinal ailments to skin problems. Today, honey is praised for its ability to soothe irritated throats and reduce coughing. The BMJ Evidence-Based Medicine review noted in 2020 that honey “improved symptoms (especially cough frequency and severity), and in some cases shortened duration of symptoms by a day or two” in upper respiratory infections. Honey is rich in antioxidants, enzymes, and antimicrobials that fight bacteria, viruses, and fungi.
Using honey early to treat symptoms of a respiratory illness supports the body’s natural healing process. Cold medicines, especially antihistamines and decongestants, dry out nasal passages and decrease mucus production. These symptoms help the body fight and remove a pathogen. Additionally, cold medicines lack the antioxidant and antimicrobial properties that honey offers to target the cause of a cold. A rapid systematic review published in Integrative Medicine Research in 2021 found that honey may help reduce the duration and severity of symptoms of acute viral respiratory tract infections (RTIs), such as common colds and flu, in adults and children, compared to usual care.
Honey has anti-inflammatory properties, making it a sweetener with nutritional benefits. A meta-analysis from the University of Toronto (2022) reviewed controlled trials and found that honey (especially raw, single-floral source honey) improved key cardiometabolic health markers: lowering fasting glucose, LDL cholesterol, and triglycerides, while raising HDL (“good”) cholesterol and reducing inflammation.
When the immune system is weakened, skin conditions like cold sores become more common, and honey’s antiviral, anti-inflammatory, and wound-healing properties are excellent. A 2021 study in Pharmaceuticals found that medical-grade honey outperformed conventional treatments for cold sores (herpes labialis) in healing speed and symptom relief.
A report published in A Comprehensive Review of the Effect of Honey on Human Health” (2022) analyzed 48 clinical trials involving about 3,655 people (1985-2022) and found consistent beneficial effects of honey for coughs (especially in children), wound healing, mucositis (in chemo-radiotherapy), and improvements in cardiovascular and metabolic risk factors.
Honey is a beneficial, low-risk remedy for easing cold and flu symptoms, especially coughs and sore throats, boosting immune function, and supporting overall health, including metabolic, cardiovascular, and wound healing. Raw and single-floral (monofloral) honeys tend to keep more bioactive compounds. Processed or pasteurized honey may lose some antioxidant or enzyme activity. Medical-grade honey (sterilized and standardized) might be best for wound healing, cold sores, or topical applications.
A spoonful is recommended for coughs and upper respiratory symptoms. Small doses are important to avoid blood sugar spikes. Always verify purity and avoid adulterated honey. Do not give honey to infants under 1 year old. Having good quality honey in fall and winter makes sense — for comfort, symptom relief, and possibly shortening or lessening the severity of illnesses. Abundant blessings!
