Crashing headache, achy bones, stuffed sinuses…you know the story. You’re sick. And boy was I. Good thing a dear friend, Bryn Diaz, stopped by. She knew just what I needed and handed it off.

We all know we’re supposed to drink plenty of fluids when we’re ill. But there are some that are better than others. Bryn gave me one of the best. Her homemade herbal tea concoction is a mixture of wild cherry bark, nettles, dandelion, licorice root, Echinacea, astragalus, cinnamon, sassafras, and burdock. This stuff sent my bug packing!

Since winter and cold season isn’t over, maybe we ought to look at other fluids that are the best of the best. Health researcher for the site Care2 (www.care2.com), Jordyn Cormier, compiled a list of 7 proven elixirs that will help you get better faster when you come down with the sniffles:

HERBAL TEA. Research shows Bryn does indeed know what she’s doing. Whatever the combination, herbal teas are tasty, comforting and uniquely medicinal. Nettle has cleansing properties; lavender and chamomile are incredibly relaxing; hibiscus is flavorful and vitamin-rich. Choose the tea that best suits your needs and sip throughout the day.

ORANGE JUICE. While research on orange juice’s infamous vitamin C content and its effects on the common cold has been mixed, it has been proven that it can still shorten its duration. This is because the vitamin C is concentrated in immune cells and is depleted quickly when the body is attacking an infection, so it is important to keep replenishing your stores if you want to get better quickly. Fresh orange juice is also overflowing with vitamins and natural sugars that can help keep your energy levels up through your recovery.

ELDERBERRY JUICE. Then there’s all the evidence that supports the benefits of drinking elderberry juice when you have a cold or the flu. In fact, research shows that black elderberry juice can actually inhibit the growth of the influenza virus, meaning it can be a great preventative measure as well. Elderberry juice also reduces sinus congestion and may shorten the duration of the flu by up to 3 days. Why not keep elderberry juice or elderberry syrup on hand for when you start feeling a little under the weather?

REAL GINGER ALE/GINGER TEA. Why real ginger? Fresh ginger actually fights off respiratory viruses and can soothe an unsettled stomach. With barely any real ginger, your average can of ginger ale isn’t going to help much. However, certain artisan bottles of real ginger soda could provide true support. If you prefer tea, steep some fresh slices in hot water with raw honey for near immediate relief.

HOT WATER WITH LEMON AND HONEY. Raw honey itself is hugely medicinal, especially if it is truly raw and contains bits of comb, royal jelly and propolis. It is an immune-superfood. Lemon is alkalizing and cleansing for the body, as well as vitamin-rich. Mix these two in some hot water and you have a simple yet highly effective cold buster.

BROTH. There is a reason why chicken soup was your grandmother’s cure-all. It is a powerful natural medicine. Chicken contains the amino acid cysteine, which helps thin mucus in the lungs. Bone broth (see recipe below), which is simmered for 8 to 12 hours, delivers an even higher density of vitamins and minerals, so be sure to keep some on hand. Homemade vegetable broth can also work to soothe sore throat, prevent dehydration and fight off inflammation. You can never have too many veggies (in any form).

HOMEMADE BONE BROTH (extra gelling)

2 pounds (or more) of combination of ham, beef, chicken bones from a healthy source

2 chicken feet for extra gelatin (optional)

1 ½ onions

2 carrots

2 stalks of celery (including leaves)

2 tablespoons Apple Cider Vinegar

Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

NOTES: You'll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.

1. Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

2. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

3. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.

4. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.

5. During the last 30 minutes, add the garlic and parsley, if using.

6. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

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WATER. This shouldn’t need to be said, but water is the most important drink on this list. Your body cannot heal if you are dehydrated, so drink up. Room temperature or hot water is probably the best choice for a cold.