20 Natural Remedies for Cold and Flu Season
The cold and flu season is truly a dreading time of year. For me, I feel like I am always bracing myself for germs to come back from school with my little. And I have been determined to minimize the effects with natural remedies and research.
This time of year can leave you feeling drained, but natural remedies can offer gentle and effective relief. By supporting your immune system and addressing symptoms early, you can recover faster and stay healthier throughout the season. Below, we’ve rounded up 20 natural remedies to help you thrive during cold and flu season.
1. Elderberry Syrup
Easy Elderberry Syrup Recipe
Elderberry is packed with antioxidants and is known to reduce the severity and duration of cold and flu symptoms.
How to Use: Take elderberry syrup daily or as soon as symptoms appear.
2. Ginger Tea
Ginger Cinnamon Tea Recipe
Ginger’s anti-inflammatory and antiviral properties can ease sore throats and reduce nausea.
How to Use: Brew fresh ginger slices in hot water with honey and lemon.
3. Honey
Chamomile Honey Latte Tea Recipe
Honey soothes sore throats and has antimicrobial properties.
How to Use: Add to teas or take a teaspoon as needed.
4. Garlic
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Garlic boosts the immune system and has antiviral and antibacterial effects.
How to Use: Add raw or cooked garlic to meals or take garlic supplements.
5. Turmeric
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Turmeric’s active compound, curcumin, helps reduce inflammation and supports the immune system.
How to Use: Add turmeric to soups, teas, or make a golden milk latte.
6. Vitamin C
Vitamin C supports immune function and reduces the duration of colds.
Sources: Oranges, kiwi, bell peppers, and supplements.
7. Zinc
Why Zinc Is Your Best Friend During Cold and Flu Season
Zinc has been shown to shorten colds and boost immunity.
How to Use: Take zinc lozenges or eat zinc-rich foods like pumpkin seeds and chickpeas.
8. Steam Inhalation
Steam helps clear nasal congestion and soothe irritated sinuses.
How to Use: Add eucalyptus oil to a bowl of hot water, cover your head with a towel, and inhale deeply.
9. Echinacea
Echinacea can help reduce the severity of cold symptoms and boost immunity.
How to Use: Take echinacea tea or supplements at the onset of symptoms.
10. Apple Cider Vinegar
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ACV can help soothe sore throats and balance gut health.
How to Use: Mix 1-2 tablespoons with warm water and honey for a comforting drink.
11. Probiotics
Probiotics support gut health, which is closely linked to immune function.
Sources: Yogurt, kefir, sauerkraut, or probiotic supplements.
12. Bone Broth
Bone broth provides essential nutrients and hydration while soothing sore throats.
How to Use: Sip on warm broth or add it to soups and stews.
13. Peppermint Tea
Peppermint tea can relieve nasal congestion and soothe headaches.
How to Use: Brew fresh peppermint leaves or use tea bags.
14. Hydration
Staying hydrated helps thin mucus and prevent dehydration.
How to Use: Drink water, herbal teas, and electrolyte-rich beverages.
15. Rest
Your body needs rest to recover and fight off infections.
How to Practice: Take naps, avoid overexertion, and aim for 7-9 hours of sleep nightly.
16. Humidifier
A humidifier adds moisture to the air, reducing dryness and soothing irritated sinuses.
How to Use: Place a humidifier in your bedroom while you sleep.
17. Essential Oils
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Certain essential oils like tea tree, eucalyptus, and lavender can help with congestion and relaxation.
How to Use: Add a few drops to a diffuser or mix with carrier oil for chest rubs.
18. Saltwater Gargle
Gargling with saltwater reduces throat irritation and helps kill bacteria.
How to Use: Mix 1 teaspoon of salt with warm water and gargle for 30 seconds.
19. Herbal Tinctures
Tinctures like elderberry, echinacea, and goldenseal provide concentrated immune support.
How to Use: Take as directed on the bottle during cold and flu season.
20. Warm Compress
A warm compress can relieve sinus pressure and headaches.
How to Use: Apply a warm, damp towel to your face for 10–15 minutes.
Final Thoughts
Cold and flu season doesn’t have to be a time of dread. Incorporating these natural remedies into your routine can help you stay ahead of illnesses and recover faster. From elderberry syrup to turmeric tea, there are plenty of options to support your immune system naturally.
What are your go-to remedies for cold and flu season? Share your tips in the comments or tag me @kylacanzater on Instagram using #PinkProverbWellness.
Looking for more tips? Sign up for our newsletter for weekly wellness insights and download our free Cold & Flu Survival Guide to keep you healthy this season! 🌿
Related Posts
- “Top 10 Teas for Immune Support”
- “The Benefits of Zinc During Cold & Flu Season”
- “7 Anti-Inflammatory Juice Recipes for Winter Wellness”
hello!
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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