20 Natural Remedies for Cold and Flu Season

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Your Feel-Better Naturally Guide from PinkProverb

Cold and flu season is no joke—especially when you’re juggling work, motherhood, and your own healing journey. But before you reach for another over-the-counter remedy, it’s worth exploring nature’s medicine cabinet. These 20 natural remedies have helped me and so many women in our community feel better faster, with fewer side effects and more intention.

This post is your cozy, healing invitation to stock your pantry, soothe your symptoms, and feel supported through it all. And don’t forget to grab your free Cold & Flu Wellness Checklist at the bottom of the post—it’s the exact one I keep printed on my fridge every season.

1. Elderberry Syrup

Rich in antioxidants, elderberry has been shown to shorten the duration of cold and flu symptoms.
How I use it: A tablespoon every morning, and up to 4x a day at the first sign of a sniffle.

2. Ginger Tea

This warming root is anti-inflammatory and antibacterial.
How I use it: Fresh ginger, lemon, and honey simmered in water makes the perfect healing tea.

3. Local Raw Honey

Soothes sore throats and calms nighttime coughing.
Try: A spoonful straight or stirred into your tea.

4. Garlic

Nature’s antibiotic. Garlic strengthens immunity and fights infection.
Try: Minced raw in soups, or take odorless garlic capsules.

5. Turmeric

A powerful anti-inflammatory with antiviral properties.
Try: Golden milk with turmeric, black pepper, and plant-based milk.

6. Vitamin C

A classic immunity booster.
Sources: Oranges, kiwis, bell peppers, or quality supplements.

7. Zinc

Zinc is your immune system’s best friend—proven to reduce the severity and duration of colds.
Download the checklist below to see my favorite zinc-rich foods.

8. Steam Inhalation

Opens up sinuses and soothes congestion.
Try: Add eucalyptus or peppermint oil to a bowl of steaming water.

9. Echinacea

Supports immune defense and may shorten colds.
Tip: Take as a tincture or tea at the onset of symptoms.

10. Apple Cider Vinegar

Balances pH and may help with sore throats.
Drink: 1–2 tsp in warm water with lemon and honey.

11. Probiotics

Gut health is immune health.
Sources: Yogurt, kimchi, kefir, or capsules.

12. Bone Broth

Rich in minerals and soothing for both body and soul.
Tip: Sip it warm with garlic and ginger added.

13. Peppermint Tea

Calms headaches and clears sinuses.
Bonus: Acts as a gentle digestive aid too.

14. Hydration

Simple but powerful.
Tip: Add citrus slices and sea salt to water for extra minerals.

15. Rest

You can’t pour from an empty cup.
Reminder: Let your body slow down so it can heal.

16. Humidifier

Moist air soothes dry nasal passages and coughs.
Try: Adding lavender oil for better sleep.

17. Essential Oils

Lavender, eucalyptus, and tea tree oil all help with immunity and relaxation.
Tip: Add a few drops to your diffuser or bath.

18. Saltwater Gargle

Old-school but effective for sore throats.
How to: ½ tsp sea salt in warm water, 30 seconds.

19. Herbal Tinctures

Try elderberry, astragalus, or echinacea tinctures.
Tip: Keep one in your bag and one at home!

20. Warm Compress

Relieves sinus pressure and tension.
Try: A warm towel over your forehead or chest.

Natural Cold & Flu Remedies Story

Best Natural Remedies for Cold & Flu Season

Ready to Build Your Own Cold & Flu Wellness Ritual?

I’ve created a free printable Cold & Flu Wellness Checklist just for you. It’s filled with immune-boosting tools, natural remedies, and pantry must-haves to keep you and your family feeling your best this season.

Grab it here:
Download the Cold & Flu Checklist Now

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Cold & flu Season and Beyond…

You deserve to feel strong, supported, and soothed—especially during the colder months. These natural remedies aren’t just about getting over a cold; they’re about building a lifestyle of resilience, intention, and deep care.

What’s your go-to cold and flu remedy? Let me know in the comments below or tag me @kylacanzater with #PinkProverbWellness so we can heal together.

Shop My Immune Season Favorites:

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It’s Kyla

Hi Healthy Fam!

Living healthy my way is my thing, and Pink Proverb is my place for health and wellness. Focusing on being proactive about health, and living and creating a self-care lifestyle that allows me to be my best self!

I am taking you a long for the ride, and I hope it inspires you to do the same.

I am a Stage IV Endometriosis mom, working hard to stay pain-free. This is my sacred place of inspiration, journaling the things that have helped me along the way.

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