Natural Tips for Cold and Flu Season

I inevitably get at least one bad cold a year that puts me completely out of commission for a few days. These tips and remedies help me cope and heal as quickly as possible! Taking echinacea, elderberry tincture or supplements, vitamin C, and drinking rosehip tea during cold season can all help boost your immune system and keep you from getting sick in the first place!

Please note that I am not a doctor and if you are seriously ill, if your condition worsens, you have a high fever, or experience stiffness in your neck, go see a professional!!

cold and flu

-Steam: good for phlegm and nasal congestion. Choose the herbs or oils that best suit your condition. Add 2 T of herb(s) of choice or 10 drops of essential oil to a bowl of hot (not boiling) water. Drape a towel over your head and the bowl, creating a tent. Keep your eyes closed and your face 12 inches from the water, and inhale the steam for 10 minutes.

Peppermint essential oil for nasal congestion

Eucalyptus essential oil for chest infections and phlegm

Basil for head colds

Chamomile for phlegm

Rosemary for phlegm

-Chest rub: good for coughs and chest infections. Combine 10 drops total of essential oils per teaspoon of carrier oil. Rub between your palms to warm the oil and massage into chest.

Eucalyptus essential oil

Peppermint essential oil

Carrier oil like jojoba, grapeseed, olive, or safflower oil

optional: myrrh essential oil for coughs and phlegm

optional: juniper berry essential oil for coughs

optional: thyme essential oil for chest infections

-Gargle: good for sore throats and infections. Add 2 tsp of herb(s) of choice/5 drops essential oil to hot water and let cool slightly. Gargle sips of the solution and spit, repeating at least 10-15 times. This should feel great on your throat!


Rose petals



Eucalyptus essential oil

You can also gargle with plain warm salt water. Salt is anti-bacterial and helps throat infections.

-Tea: teas can help soothe all types of symptoms. Choose the herbs that best suit your condition. Add two teaspoons of herbs to a strainer and add 8 oz boiling water. Drink 3 cups a day until feeling better. Add honey for antibacterial and healing purposes and lemon juice for vitamin C.

Lemon balm helps ward off a cold in the early stages

Rosehips for coughs

Marshmallow for coughs

Rosemary for cold and flu

Thyme for chest infections

Vervain for fever

Fresh ginger root with cinnamon for chills, phlegm, and sore throat

Licorice as an expectorant

Sage for decongesting

Eucalyptus for decongesting

-Avoid dairy when sick—it’s mucus-inducing and won’t help phlegm and post-nasal drip!

-Garlic: Garlic is antibiotic and particularly helpful for chest infections or when taken at the initial onset of symptoms. I recommend chopping it up into small pieces, then swallowing them with water like pills.

Good luck and feel better!!
cold and flu ing

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