top of page

What are some natural remedies for preventing or treating colds and flu?

While natural remedies cannot cure colds and flu, they may help alleviate symptoms and support your body's healing process. They're like nature's own superheroes, packed with goodness and free from harsh chemicals!

Natural remedies are fantastic because they often come straight from Mother Earth herself. We're talking about herbs, spices, fruits, and other natural ingredients that have been used for centuries to promote health and well-being.

One of the best things about natural remedies is their gentle yet effective approach. They work in harmony with your body, supporting its natural healing mechanisms instead of overpowering them. It's like having a supportive sidekick in your corner, cheering you on while you conquer those cold and flu symptoms.

I'm here to help you conquer those pesky colds and flu with some awesome natural remedies! Let's dive into the world of all things cozy and comforting to get you back on your feet in no time. Here are some natural remedies to consider.

hands holding a cup of herbal tea

Stay hydrated:

Drink plenty of fluids, such as water, herbal teas, clear broths, and electrolyte-rich drinks, to stay hydrated and help thin mucus.

Let's talk about the magic of herbal teas. Picture yourself snuggled up in a warm blanket, sipping on a cup of deliciousness. Herbal teas like chamomile, ginger, echinacea, and peppermint are not only soothing to your soul but also packed with immune-boosting properties and are a great way to boost your immune system! Enjoy warm beverages like ginger tea, echinacea tea, elderberry tea, or hot water with lemon and honey. These can provide soothing relief for sore throat and congestion. Add a squeeze of lemon and a spoonful of honey for extra zest and sweetness. It's like a cozy hug for your immune system!

a pot of honey tipped over


Honey has been used for ages as a natural remedy, and it's not just because of its delicious taste. This golden goodness is packed with antioxidants and antimicrobial properties that can help support your immune system and fight off those pesky cold and flu bugs. When it comes to prevention, incorporating honey into your daily routine can give your immune system a little boost. It's like adding a touch of sweetness and immune-strengthening power to your day!

Mix a teaspoon of raw honey with warm water or herbal tea to soothe a sore throat and relieve cough. It forms a protective coating, providing relief and reducing irritation. Note that honey should not be given to children under one year old due to the risk of infant botulism.

When it comes to soothing a sore throat, honey and lemon come to the rescue. Mix a tablespoon of honey with freshly squeezed lemon juice in warm water and sip it like a superhero elixir. Not only does it provide relief to your throat, but the antibacterial properties of honey can also help fight off those nasty germs. Plus, it tastes absolutely delightful!

woman inhaling steam over a bowl

Steam inhalation:

Inhaling steam can help relieve nasal congestion and soothe irritated airways. When you breathe in the steam, it helps to moisturise and soothe your nasal passages, reducing congestion and stuffiness. It's like a gentle massage for your airways, providing instant relief. Plus, the warmth can help loosen up mucus and phlegm, making it easier to cough or blow your nose.

Lean over a bowl of hot water (not boiling) and drape a towel over your head to trap the steam. You can add a few drops of essential oils like eucalyptus or peppermint for added relief.

man gargling salt water

Saltwater gargle:

The simple yet mighty technique of salt water gargling can help prevent or treat colds and flu. Here's how it works: the salt in the water helps to create an environment that's not so friendly to bacteria and viruses. When you gargle with this magical concoction, it can help reduce inflammation, relieve pain, and even loosen mucus.

So, grab your trusty glass of warm salt water and get ready to unleash its powers. Take a sip, tilt your head back, and let the liquid flow into the back of your throat. Now, here comes the fun part—start gargling! Make sure to produce a "grrrr" sound while you're at it. It may sound a little silly, but hey, it's all part of the gargling charm!

hand holding a neti pot

Nasal irrigation:

Nasal irrigation involves gently pouring this solution into one nostril and letting it flow out through the other, clearing out any unwanted gunk and germs along the way. The saline solution helps moisturise your nasal passages and flush out irritants like dust, pollen, and even viruses. It can help relieve congestion, reduce sinus pressure, and keep your nasal passages feeling fresh and clear.

Use a neti pot or saline nasal spray to flush out nasal passages and relieve congestion. Follow proper instructions for safe and effective use.

woman in bed with a sleep mask on

Rest and sleep:

Don't underestimate the healing power of good old-fashioned rest and relaxation. Your body needs time to recover, so take a break from your daily hustle and give yourself permission to rest. When you rest and get ample sleep, you give your body the time it needs to heal and recover. It's like pressing the reset button on your immune system. During sleep, your body produces infection-fighting proteins called cytokines, which help combat illness and keep those nasty bugs at bay.

But it's not just about quantity—it's about quality too. Aim for a solid 7 to 8 hours of uninterrupted sleep each night. Create a sleep sanctuary by keeping your bedroom cool, dark, and quiet. Embrace a bedtime routine that helps you wind down, like reading a book, taking a warm bath, or practicing relaxation techniques.

Now, let's talk about prevention. When you're well-rested, your immune system is better equipped to fend off those germs. It's like giving your body a suit of armour! So, prioritise rest and sleep as part of your everyday routine, especially during cold and flu season.

Curl up with a good book, binge-watch your favorite shows, or indulge in a much-deserved nap. Remember, self-care is the key to a speedy recovery! Allow your body to rest and recover by getting adequate sleep and taking time off work or school if needed.

an orange cut in half

The big three: Vitamin C, Zinc and Echinacea

The superhero trio of preventing and treating colds and flu are vitamin C, zinc, and echinacea. They're like the dynamic trio of immune-boosting goodness! Now, it's important to note that while vitamin C, zinc, and echinacea can provide immune support, they are not guaranteed cures for colds and flu. They work best when combined with other healthy habits like proper rest, a balanced diet, and good hygiene practices.

Vitamin C:

First up, vitamin C, the rockstar of the bunch. It's like a burst of citrusy goodness for your immune system. Vitamin C helps strengthen your immune system and supports the production of white blood cells, which are like the soldiers defending your body against those pesky cold and flu bugs. Load up on foods like oranges, strawberries, kiwis, and bell peppers to get your daily dose of vitamin C, or consider taking a supplement if needed.

Consider increasing your intake of vitamin C-rich foods like citrus fruits, strawberries, kiwi, and bell peppers. While evidence on its effectiveness for cold prevention is mixed, it may help reduce the duration and severity of symptoms.


Next, we have zinc, the unsung hero of immune support. Zinc plays a crucial role in immune cell function and can help reduce the duration and severity of cold symptoms. You can find zinc in foods like oysters, beef, poultry, and legumes. If you're considering a zinc supplement, be sure to check with a healthcare professional to determine the right dosage for you.

Zinc lozenges or supplements may help reduce the duration and severity of cold symptoms when taken at the onset of symptoms. Consult a healthcare professional for appropriate dosage and guidance.

Echinacea and elderberry:

Last but not least, we have echinacea, a natural plant-based remedy that has been used for centuries to boost the immune system. Echinacea is like a warrior, ready to battle those cold and flu demons. It can help reduce the risk of catching a cold and may even shorten the duration of symptoms. You can find echinacea in various forms, such as teas, extracts, or capsules. Just like with any supplement, it's a good idea to consult with a healthcare professional to ensure it's suitable for you.

These herbal supplements are commonly used to support immune health and may help reduce the duration and severity of cold and flu symptoms. Consult a healthcare professional for appropriate usage and dosage.

So there you have it, a treasure trove of natural remedies to combat colds and flu. Sip on those healing teas, savor the comforting chicken soup, soothe your throat with honey and lemon, indulge in steamy showers, embrace rest and relaxation, and keep yourself hydrated. Before you know it, you'll be back to your vibrant, energetic self, ready to conquer the world again!

Remember, it's essential to consult with a healthcare professional, especially if you have underlying health conditions, are taking medications, or if your symptoms worsen or persist for an extended period. Natural remedies should be used as supportive measures and are not a substitute for medical advice or treatment.

Book a consultation with me to work out a winter health plan, or help you with some natural remedies to beat the winter illnesses.


Featured Posts
Recent Posts
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page