Natural Remedies for Flu and Cold Season
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The information provided in this article is for educational and informational purposes only and is not intended as medical advice. I am not a doctor, and these natural remedies should not be used as a substitute for professional medical care, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new health regimen, especially if you are pregnant, nursing, have underlying health conditions, or are taking medications. Use these remedies at your own risk.
Have you or your family been hit with the flu or a cold? I know the struggle all too well. Many many years ago, I used to rely on over-the-counter medications to ease symptoms, but over time, I discovered a more effective and natural way to support healing. In my household, we take a holistic approach, using remedies that work with the body rather than just masking symptoms. Holistic wellness—including naturopathy, herbology, and homeopathy—offers a gentler, more sustainable way to boost immunity and recover faster. Let’s dive into natural remedies, DIY recipes, and time-tested traditions to help you and your loved ones stay healthy this season.
Why Choose Holistic Remedies Over Conventional Therapies?
Holistic health focuses on treating the root cause of illness rather than just alleviating symptoms. Conventional allopathic therapies, like antihistamines or decongestants, often suppress symptoms but do little to enhance your body’s immune system. On the other hand, natural remedies work in harmony with your body, providing nourishment and promoting self-healing without the side effects commonly associated with pharmaceutical drugs.
Herbs for Cold and Flu Relief
Herbs have been used for centuries to support immunity and alleviate symptoms of colds and flu. Here are some powerhouse herbs to consider:
Elderberry (Sambucus nigra): Known for its antiviral properties, elderberry syrup is a must-have during flu season. It can reduce the duration of colds and enhance immune function.
Echinacea: This immune-boosting herb helps your body fight off infections by increasing white blood cell activity.
Ginger: A natural anti-inflammatory and decongestant, ginger tea can soothe sore throats and ease nausea.
Thyme: Rich in thymol, thyme acts as a natural antiseptic and respiratory aid. Use it in teas or steam inhalations.
Garlic: A potent antimicrobial agent, garlic helps fight bacteria and viruses. Incorporate raw garlic into meals or take it as a supplement.
Peppermint: Excellent for clearing nasal passages and easing headaches, peppermint can be used in teas or as an essential oil in a diffuser.
Oregano (Origanum vulgare) Oil: Known for its powerful antibacterial and antiviral properties, oregano oil has been shown to be more effective than some prescription drugs against certain infections. Use it diluted in water or as a supplement to combat respiratory illnesses.
Astragalus: A traditional Chinese herb, astragalus is a powerful immune system booster. It helps prevent colds and flu by supporting overall immune function and increasing the body’s resilience to stress.
Nettle: A nutrient-dense herb, nettle supports immune function, reduces inflammation, and helps alleviate seasonal allergies. It can be consumed as a tea or supplement to aid in overall wellness.
DIY Recipes for Immune Support
1. Immunity-Boosting Elderberry Syrup
Disclaimer: When preparing elderberry syrup or other homemade remedies, be cautious of inhaling fumes, especially during the simmering process. Some individuals may experience respiratory irritation from concentrated herbal vapors. Ensure proper ventilation and avoid direct inhalation of steam.
Additionally, raw elderberries contain cyanogenic glycosides, which can release cyanide in the body. Cooking the berries thoroughly neutralizes this risk, so never consume raw elderberries.
Ingredients:
1 cup dried elderberries
4 cups water
1 cinnamon stick
1 tablespoon dried ginger root
½ cup raw honey
Instructions:
Combine elderberries, water, cinnamon, and ginger in a pot.
Simmer for 45 minutes, stirring occasionally.
Strain the mixture, discarding the solids.
Once cooled, mix in raw honey and store in a glass jar in the refrigerator.
Take 1 tablespoon daily for prevention, or 1 teaspoon every 3 hours during illness.
2. Sore Throat Gargle
Ingredients:
1 cup warm water
1 tablespoon apple cider vinegar
½ teaspoon salt
1 drop tea tree essential oil (optional)
Instructions:
Mix all ingredients until well combined.
Gargle for 30 seconds and spit out. Repeat as needed.
3. Immune-Boosting Fire Cider
A traditional folk remedy packed with immune-supporting ingredients.
Ingredients:
1 cup raw apple cider vinegar
½ cup raw honey
½ cup grated fresh horseradish
¼ cup chopped garlic
¼ cup chopped onion
2 tablespoons grated fresh ginger
1 teaspoon turmeric powder (or fresh grated turmeric)
½ teaspoon cayenne pepper
1 lemon, sliced
Instructions:
Place all ingredients in a large glass jar.
Cover with apple cider vinegar, making sure all ingredients are submerged.
Seal the jar and let it sit in a cool, dark place for 2-4 weeks, shaking it occasionally.
Strain and discard the solids.
Take 1 tablespoon daily for immune support or up to 3 times a day when feeling under the weather.
4. Vapor Rub for Congestion Relief
A natural alternative to store-bought vapor rubs, safe for the whole family.
Ingredients:
½ cup coconut oil
2 tablespoons beeswax pellets
10 drops eucalyptus oil
10 drops peppermint oil
5 drops lavender oil
5 drops tea tree oil
Instructions:
Melt the coconut oil and beeswax in a double boiler.
Remove from heat and stir in the essential oils.
Pour into a small glass jar and allow it to cool and solidify.
Apply to the chest and soles of the feet to ease congestion.
5. Honey Lemon Cough Syrup
A soothing remedy for sore throats and persistent coughs.
Ingredients:
½ cup raw honey
¼ cup fresh lemon juice
1 teaspoon grated fresh ginger
½ teaspoon cinnamon
¼ teaspoon cayenne pepper (optional)
Instructions:
Mix all ingredients thoroughly in a jar.
Store in the refrigerator for up to 2 weeks.
Take 1 teaspoon as needed to soothe a sore throat and suppress coughing.
Essential Oils for Cold and Flu Relief
Essential oils can play a significant role in supporting the immune system and alleviating symptoms of colds and flu. Here are some beneficial options:
Eucalyptus Oil: Known for its decongestant properties, eucalyptus helps clear nasal passages and supports respiratory health.
Peppermint Oil: Helps relieve headaches, congestion, and nausea; can be diffused or applied topically (diluted).
Tea Tree Oil: A natural antiviral and antibacterial oil that supports immune function.
Lavender Oil: Provides relaxation and helps improve sleep, which is crucial for recovery.
Thyme Oil: Supports respiratory function and has antimicrobial properties.
Oregano Oil: A powerful natural antibiotic with strong antiviral properties.
Lemon Oil: Known for its detoxifying and immune-boosting properties, lemon oil helps clear mucus and supports overall wellness.
Rosemary Oil: Supports respiratory function, reduces congestion, and has antimicrobial benefits.
These essential oils can be used in diffusers, as steam inhalations, or diluted with carrier oils for topical application.
DIY Essential Oil Recipes for Cold and Flu Relief
1. Diffuser Blend for Cold and Flu Relief
Ingredients:
3 drops eucalyptus oil
3 drops peppermint oil
2 drops tea tree oil
2 drops lemon oil
1 drop rosemary oil
Instructions:
Add essential oils to your diffuser.
Fill with the recommended amount of water per your diffuser's instructions.
Diffuse in your living space for respiratory relief and immune support.
2. Steam Inhalation for Lung Support
Ingredients:
4 cups boiling water
3 drops eucalyptus oil
2 drops thyme oil
2 drops peppermint oil
Instructions:
Pour boiling water into a large bowl.
Add the essential oils to the hot water.
Place a towel over your head and position your face about 12 inches above the bowl.
Inhale the steam deeply through your nose and mouth for 5-10 minutes.
Repeat as needed to relieve congestion and promote lung health.
Homeopathic Remedies
Homeopathy offers gentle yet powerful remedies tailored to individual symptoms. The key is to start these once symptoms start. Here are a few common options:
Oscillococcinum: Ideal for early flu symptoms like body aches and fatigue.
Aconitum napellus: Useful at the onset of a cold, especially if symptoms come on suddenly after exposure to cold wind.
Belladonna: For high fevers with redness and heat.
Pulsatilla: Useful for colds with thick yellow or green mucus and weepy moods.
Old Wives’ Tales That Work
Chicken Soup: Often referred to as “Jewish Penicillin,” chicken soup provides hydration, warmth, and anti-inflammatory properties.
Onion in the Room: Placing a sliced onion near your bed is believed to absorb airborne viruses. While not scientifically proven, many swear by this trick. We use this one a lot and my husband always says the room smells like a pizzeria, but it works!
Mustard Plaster: Applying a mustard seed poultice to the chest can relieve congestion and promote circulation.
Supplements for Immune Support
My family uses these supplements with success and has noticed a significant reduction in the length of our illnesses. Check the links for further information.
Vitamin C: Boosts white blood cell production and acts as an antioxidant.
Vitamin D: Supports immune function and is especially important during winter months.
Zinc: Helps shorten the duration of colds by inhibiting viral replication.
Probiotics: A healthy gut microbiome is essential for a strong immune system.
Quercetin & Nettles: Immune & Inflammatory Response Support - These two plant extracts have been shown to help the immune system, and the body's natural response to environmental challenges
Oil of Oregano: Available as capsules or tinctures, oil of oregano is a potent immune booster and natural antibiotic.
Immune Health with Mushrooms: Combines seven organic functional mushroom extracts, including turkey tail and reishi, with proven immune-fortifying astragalus, beta-glucan, and fucoidan extracts
Rapid Rescue: Delivers rapid immune support with 9 herbal extracts including echinacea, elderberry, olive leaf, and oregano plus potent Manuka honey.
Immune Support: a plant-based supplement that contains herbs and botanicals known to support immune health. The supplement contains amla berry, elderberry, astragalus, garlic, and oregano, which help to support cell function and maintain a positive immune response in the body.
Lifestyle Tips for Staying Healthy
Hydration: Drink plenty of water and herbal teas to keep mucous membranes moist.
Sleep: Prioritize 7-9 hours of restorative sleep to help your body fight off infections.
Stress Management: Chronic stress weakens the immune system. Incorporate yoga, meditation, or deep breathing exercises.
Exercise: Moderate activity boosts circulation and immune function, but avoid overexertion during illness.
Eliminate Sugar: High sugar intake can impair the ability of white blood cells to fight off infections. Reduce or eliminate added sugars to give your immune system a better chance to function optimally.
Fresh Air: Spend time outdoors daily to boost your vitamin D levels and improve circulation.
Hand Hygiene: Wash hands frequently with natural, non-toxic soaps to reduce the spread of germs.
Final Thoughts
By embracing holistic wellness practices, you can approach the flu and cold season with confidence and resilience. Natural remedies, DIY recipes, and time-honored traditions provide a safe, effective, and nurturing alternative to conventional therapies. Let nature be your ally in achieving optimal health—mind, body, and spirit.