Wonderful news: Cold and flu season has arrived. Your coworkers are beginning to cough and sneeze in unison, so it’s just a matter of time until you join the phlegmy chorus.

But while it might be tempting to pump your body with unnecessary meds after the cold hits, there are more natural ways to prevent—and, yes, treat—an irritating cough and stuffy nose. “Many foods have healing properties, and every food has a specific taste, temperature, and action that can be classified into its overall benefit,” says Neka Pasquale, a licensed acupuncturist, herbalist, certified Chinese nutritionist, and founder of Urban Remedy.