8 Natural Cold and Flu Busters to Help Your Feel Better, Faster

We all know the symptoms: sneezing, sore throat, stuffy nose, or worse – those full-body aches and fatigue that make even getting out of bed seem like a Herculean task. You think, ‘Is it a cold? Is it the flu? Or… something else?’ 

Today, I’m going to walk you through how to know the difference – and then a comprehensive guide on my favorite natural remedies that can help shorten the duration of colds and flu, and ease your discomfort. 

While conventional medicines absolutely have a time and place, especially for flu, and with bacterial infection, most common colds and mild viral infections can be treated safely and effectively. I  want you to feel empowered to know what to do when you feel that scratchy throat or achy muscles starting to settle in. As an MD + Herbalist for a combined 40 years, it’s something I know a thing or two about – and was even cited in the NYT as an expert on! We’re covering the safest, most effective, and time-tested natural remedies that have been keeping families like mine healthy for generations. I’ll also share what’s safe to use with kids – and while you’re pregnant or breastfeeding. 

Recognizing the Symptoms: Cold, Flu, or Something Else? 

Let’s start by talking about a question I hear all the time: ‘How do I know if it’s a cold, the flu, or something else?’ It’s a common conundrum. You wake up one morning, and suddenly your throat feels scratchy, or maybe you’ve got a headache and body aches creeping in. You wonder, ‘Is this a cold? The flu? Or something worse, like COVID?’

The truth is, many of the symptoms overlap, making it tricky to tell them apart. So let’s break it down. Here’s how I think about it:

• Colds: You’ll usually start with a scratchy throat, a mild headache, or a runny nose – maybe some fatigue and a bit of congestion – and then, boom, you’re dealing with a stuffy nose and a cough, aches, and just want to rest and watch Netflix.
• Flu: One minute you’re fine, and the next you’re knocked flat with a fever, chills, body aches, and exhaustion. Fever and intense body aches or headache are some of the hallmark symptoms of flu. While colds are a nuisance, the flu can really knock you for a loop. You might not even have the energy for Netflix – and just want to sleep. Flu can also have more severe consequences especially for people at high risk for these – like those with diabetes, cardiovascular disease, immunocompromised, or during pregnancy. These are groups for whom vaccination is highly recommended – but it’s not entirely protective – in fact in some years vaccines are as low as 34-64% effective – so it’s still good to have some natural options. 
• And then, of course, we have COVID-19 in the mix now. It shares many symptoms with colds and flu – fatigue, sore throat, cough – but it can also present with loss of smell and taste, or other symptoms. If mild, you can treat it similarly to a cold; if more severe, or if you are higher risk (see flu risks above), 

If you’re in doubt, getting tested for the flu or COVID is always a good idea. 

The Problem with Conventional Cold and Flu Remedies 

Most of the time, when we feel those first inklings of a cold, we  jump straight into action with the common over-the-counter meds like ibuprofen or Tylenol. I get it. When you’re feeling awful, the first instinct is to reach for something, anything, that will make the misery stop – or let us keep on keeping on with work and other responsibilities. 

And of course, there are over-the-counter (OTC) medications you can take for cold symptoms, Tamiflu (or similar medications) for flu, and Paxlovid for COVID, but conventional medicines also have drawbacks, and not all are safe for use in pregnancy. 

Tylenol (acetaminophen), for example, is one of the most common go-tos for aches and fever. Taken for just a few days at the right dose, it’s pretty safe. But Tylenol is one of the leading causes of liver damage when taken excessively – it’s a huge problem in the developed world. And most people don’t realize just how low the threshold is between a ‘safe dose’ and a ‘dangerous dose.’ That’s why I always caution against using it liberally.

Then there’s ibuprofen. Many people take it like candy when they have a cold or the flu, but just five days in a row can lead to stomach bleeding, especially if you’re taking it on an empty stomach. And cough medicines? They’re actually not that good for you either. Studies show that most cough suppressants are no more effective than a placebo for actually stopping a cough. In kids, they can even pose serious risks, and some contain codeine – an opioid – which I strongly recommend avoiding completely. 

So, where does that leave us? Like me, you may prefer to try a natural approach first, whenever possible. The good news is that nature offers us with an incredible array of remedies that can help to ease symptoms, strengthen your defenses, and help you recover faster.

Natural Cold & Flu Remedies 

There’s a saying: “Treat a cold and it goes away in a week, leave it alone and it goes away in 7 days.” The idea being there’s really nothing you can do. But actually, there are herbs and supplements that have been shown to help reduce symptom severity and the length of a cold by even a day or two. And that sounds pretty good to me! 

These are my top 8 go-to natural remedies that I’ve used for decades to support my family – and my patients and families around the world through my online offerings, books, and even a kids course called Healthy All Year which teaches parents how to take care of their children’s health naturally and safely, from colds and flu to coughs, ear infections, sore throat, fever and more..

Some of these are so easy to make – they practically come straight from your grocer and kitchen, and unlike pharmaceuticals, some also come with the added benefit of boosting your immune system. 

So let’s get into the nitty-gritty of what you can do when you feel those first symptoms starting. 

1. Echinacea: Nature’s Cold Remedy

Echinacea (Echinacea purpurea) is a popular herbal remedy well-known for its immune-boosting effects and broad antiviral properties. It’s primarily used to prevent and treat upper respiratory infections like the common cold, flu, and some coronaviruses. Echinacea contains several bioactive compounds, including alkylamides, polysaccharides, and caffeic acid derivatives, which work together to modulate immune function and inhibit viral replication​.

How to Use Echinacea:

• For Prevention: Take 1200 mg per day, divided into 2-3 doses, during the high-risk cold and flu season (typically from fall through early spring). This dose has been shown to support the immune system and reduce the likelihood of catching common colds or other viral infections.
• For Acute Symptoms: At the first sign of cold or flu symptoms, increase the dosage to 2400 mg per day, split into 4 doses. Using a liquid extract or tincture form can be more effective for acute treatment, as it allows the active compounds to coat the throat and nasal passages, enhancing local immune activity.
• Tincture: Echinacea can be taken as a tincture (30-50 drops in water, 3 times daily), capsule, or tea. 

The Science Behind It:

• Cold and Flu Prevention and Treatment: A meta-analysis of 14 randomized controlled trials found that Echinacea can reduce the risk of developing recurrent respiratory infections by 26% and shorten the duration of colds by up to 1.4 days when taken at the onset of symptoms​.
• Antiviral Effects Against Coronaviruses: Recent studies show that Echinacea may also be effective against more serious viruses, including coronaviruses. One standardized preparation, Echinaforce®, reduced viral loads of several coronaviruses by up to 98.5% and shortened the duration of infections by enhancing local immune responses and reducing the spread of the virus in nasal secretions​.
• Reduction of Symptom Severity: In a clinical trial involving 203 children, Echinacea significantly lowered the incidence of respiratory infections and reduced symptoms like sore throat, cough, and nasal congestion by nearly 50% compared to placebo​.

Safety Considerations:

• Individuals with autoimmune conditions should use Echinacea cautiously, as it may stimulate immune activity.
• Avoid products with flowering plant parts (only use the root) or avoid completely if you have allergies to plants in the Asteraceae family, such as ragweed or daisies.
• Pregnancy: A Canadian study found that taking echinacea during pregnancy is safe and does not increase the risk of major malformations. It’s also considered safe while breast feeding.

2. Ginger Tea: A Warming Remedy for Cold Symptoms

Ginger (Zingiber officinale) is another herbal staple, known for its warming properties and ability to soothe everything from digestive issues to sore throats. When it comes to colds and flu, ginger’s benefits are three- fold: its anti-inflammatory properties can help reduce the symptoms of upper respiratory infections, while its natural heat-generating effects can help the body sweat out a fever.

Gingerols and shogaols, the active components in ginger, contribute to its therapeutic effects. It’s not only traditionally used for aches and chills, but also for digestive troubles and nausea that often accompany colds, flu, and COVID-19, 

How to Use Ginger: 

• Ginger tea can easily be made by grating 1 tablespoon of fresh ginger into a cup of boiling water and steeping for 10 minutes. Cover while steeping to preserve the medicinal volatile oils, Make a cup at a time, or a small teapot full. Adding lemon and honey enhances its antiviral and anti-inflammatory properties. Drink up to 4 cups daily during acute illness. 
• I love keeping ginger juice in the fridge to make quick and easy ginger tea or ginger shots, and you can even turn it into ginger shot ice cubes to have on hand for really quick and easy use as tea. See my instagram feed here for a video on how to make ginger juice and ginger shot ice cubes. 
• And my personal first go-to if I feel a cold coming on is Ginger Miso Broth. Make as for ginger tea, but instead of adding honey and lemon to the hot water, stir in a heaping teaspoon of your favorite miso paste until dissolved, and enjoy 1 to several cups a day. 

The Science Behind It: 

• Several studies have highlighted ginger’s unique compounds — gingerols and shogaols — which have been shown to have strong antiviral and antibacterial properties.  Research has shown that these compounds inhibit the growth of respiratory pathogens, including RSV (respiratory syncytial virus), a common cause of bronchiolitis and pneumonia in children. What’s more, ginger’s anti-inflammatory actions go beyond just viral inhibition. 
• A 2015 study published in The Journal of Ethnopharmacology found that ginger could suppress the production of pro-inflammatory cytokines, thus reducing the severity of symptoms like cough, sore throat, and congestion and leading to faster recovery.. It’s not just about fighting the virus, but also about managing the body’s inflammatory response​. Ginger’s ability to induce sweating has been studied for its role in fever management. 

Safety Considerations: A very safe herb, but as with anything, it’s important to know the whole picture. While side effects are highly unlikely, especially with short-term use, here are some to know: 

• High doses of ginger can cause heartburn, bloating, and nausea, especially in sensitive individuals.
• Ginger has a mild anticoagulant effect and should be used cautiously by those on blood-thinning medications (e.g., warfarin, aspirin) or those with bleeding disorders.
• Ginger may increase bile production, which could potentially aggravate gallstones. Individuals with gallbladder disease should consult a healthcare provider before using ginger therapeutically.
• Pregnancy: Ginger is widely used to manage morning sickness, but high doses should be avoided as it may increase the risk of bleeding or uterine contractions. The studied upper dose that’s considered safe is 1-2 grams dried ginger per day in divided doses. 2 cups of fresh ginger tea daily, made as above, is a lower dose than this. During breastfeeding,you can use typical doses, just keep the other safety considerations in mind. 

3. Vitamin C (Ascorbic Acid)

Vitamin C, also known as ascorbic acid, is one of the most researched nutrients for immune support, especially during colds. It has been studied extensively for its potential to reduce the duration and severity of cold symptoms. While it may not prevent colds in the general population, it can provide significant benefits in certain scenarios, particularly for individuals under physical stress or those who regularly supplement with it. 

Vitamin C enhances the function of various immune cells, including phagocytes and lymphocytes, which help fight off pathogens. It also reduces inflammation by lowering pro-inflammatory cytokines, making it beneficial for controlling cold symptoms. The antioxidant properties of vitamin C help protect cells from damage caused by free radicals, which are generated during infections and stress.

How to Use Vitamin C:

For Children:Typically between 250 mg to 500 mg per day, depending on yur child’s age. 

Adults: 1000-2000 mg of vitamin C daily, divided into several smaller doses (e.g., 500 mg every 4-6 hours) to modestly reduce the duration and severity of symptoms.

The Science Behind It: 

• Regular supplementation with vitamin C has been shown to reduce the duration of colds by 8% in adults and 14% in children. This means that in children, a cold that typically lasts a week may be shortened by a day or more
• In studies with patients suffering from respiratory infections, such as pneumonia and severe colds, vitamin C has been shown to help reduce the severity of symptoms, including inflammation and congestion.
• In high-stress groups such as marathon runners, skiers, and soldiers, regular use of vitamin C has reduced the incidence of colds by up to 50%, indicating its potential in specific, physically stressed populations.

Safety Considerations

• High doses of vitamin C can cause gastrointestinal side effects, including diarrhea, nausea, and abdominal cramps. This is most likely to occur when exceeding 2 grams per day. To reduce the risk of an upset stomach, consider using buffered forms of vitamin C or taking it with meals.
• Prolonged high-dose use of vitamin C has been associated with an increased risk of kidney stones, especially in those predisposed to oxalate stones. Those with a history of kidney stones should limit intake to 1 gram or less daily.
• High doses of vitamin C can interact with certain medications, such as chemotherapy drugs and anticoagulants. It may also interfere with glucose readings in some blood tests, so inform your healthcare provider if you’re supplementing.
• During Pregnancy: Vitamin C is generally safe during pregnancy when taken at standard doses (75 mg per day for women). Pregnant women should avoid doses above ~ 2000 mg daily.

4. Zinc: Shortens Cold Duration

Zinc is a trace mineral essential for immune function, wound healing, and overall health. It helps regulate the production of immune cells and has direct antiviral activity. While the research is still limited, what we do know is that taking it may shorten the length of a cold by a day or two and hey, that sounds pretty good to me!

How to Use Zinc:

• For Immune Support and Cold Treatment:
  • Adults: Use zinc lozenges (12-24 mg) every 2-3 hours during the first few days of cold symptoms. Do not exceed 150 mg/day. 
  • Children over 5 years old: Speak with your child’s pediatrician about using  5-10 mg of lozenges, up to 2-3 times a day. 

The Science Behind It: 

Mechanism of Action: Zinc inhibits viral replication by interfering with the virus’s ability to enter cells and by blocking the replication of its genetic material. This effect is particularly noted in rhinoviruses, which are responsible for the common cold​.

Reduction in Symptom Duration: Meta-analyses have shown that taking zinc lozenges within 24 hours of symptom onset can reduce the duration of cold symptoms by up to 33% compared to placebo​.

Safety Considerations: As with all supplements, there are some safety considerations to keep in mind to ensure that you’re using zinc correctly and avoiding potential side effects. Most of these are with long term use; I am only addressing potential side-effects with short term use during a cold. 

• High doses of zinc can cause nausea, vomiting, diarrhea, and stomach cramps. This is particularly common when zinc is taken on an empty stomach. To minimize these effects, always take zinc with food.
• Taking more than 150 mg per day for adults, and much less of a dose for children can lead to zinc toxicity, which may cause more severe symptoms, including dizziness, headaches, loss of appetite, and impaired immune function. 
• Chronic overuse can lead to a condition known as “zinc-induced copper deficiency anemia,” which can cause neurological symptoms such as numbness and weakness in the extremities.
• While zinc is known for its immune-boosting effects, prolonged high-dose supplementation can have the opposite effect, leading to suppressed immune function. It’s important to stick to recommended daily dosages, which typically range from 15-30 mg for adults unless otherwise directed by a healthcare provider.
• Zinc can interfere with the absorption of certain antibiotics (such as tetracyclines and quinolones) and penicillamine (used for treating rheumatoid arthritis). High zinc intake can also reduce the effectiveness of diuretics and cholesterol-lowering drugs.
• Zinc nasal sprays have been linked to a permanent loss of smell (anosmia). This side effect is rare but serious, and it has led to the removal of some zinc nasal spray products from the market. Stick to oral zinc lozenges or tablets to avoid this risk.
• Pregnancy and Breastfeeding: Zinc is considered safe for use during pregnancy and breastfeeding when taken at recommended daily levels of up to 30 mg for a cold. Speak with your care provider about using. 

5. Elderberry Syrup: A Flu Fighter? 

Elderberry (Sambucus nigra) has gained significant attention for its role in reducing the duration and severity of colds and flu. Elderberry, particularly Sambucus nigra or black elderberry, contains a range of powerful bioactive compounds, including anthocyanins and flavonoids, which are known for their immune boosting, antiviral and antioxidant properties. Multiple studies have shown that these compounds can inhibit viral replication and support the immune system in fighting off infections.

Elderberry has long been used as a go-to remedy for colds and flu, and modern science is starting to catch up with what herbalists have known for centuries. Let’s look at what the research tells us.

How to Use Elderberry:

• Start taking elderberry syrup or extract at the very first sign of symptoms. 
• 1 tablespoon 3 times a day for adults.
• 1 teaspoon 3 times daily for children over 5.
• Avoid raw berries and use reputable products to ensure proper preparation.

The Science Behind It: 

• One compelling study conducted by researchers at the University of Sydney demonstrated that elderberry compounds directly stop the influenza virus from entering and replicating in host cells. This action was primarily attributed to the berry’s ability to block the virus’s ability to bind to healthy cells.
• In a randomized, double-blind, placebo-controlled trial, elderberry extract significantly reduced the duration and severity of flu symptoms when compared to a placebo. Participants who took elderberry reported a shorter time to symptom resolution — around 2 days faster than the placebo group, making it as effective, or even more effective, than the standard antiviral drug oseltamivir, known as Tamiflu​.
• Elderberry’s immune-boosting properties extend beyond just the flu. Research has shown that elderberry’s rich array of flavonoids helps stimulate cytokine production — proteins that are key players in your immune response. This could explain why elderberry has been found effective in reducing the duration of colds, with some studies showing up to a 50% reduction in recovery time when taken at the onset of symptoms​.
• Reduction in Symptom Duration: A study published in Journal of General Internal Medicine found that elderberry extract reduced the duration of flu symptoms by an average of 2 days compared to a placebo in a randomized, double-blind, placebo-controlled trial​(
• Application Against Multiple Viruses: In addition to influenza, elderberry has shown activity against human coronaviruses and herpes simplex virus, making it a versatile antiviral option​.

Safety Considerations:

• Unripe or Raw Berries Are Toxic: Elderberries must be cooked or properly prepared before consumption. Unripe or raw berries, leaves, and other parts of the plant contain cyanogenic glycosides, which can release cyanide and cause nausea, vomiting, and even serious toxicity.
• Because elderberry stimulates the immune system, it should be used cautiously in individuals with autoimmune diseases, as it may exacerbate symptoms.
• Some people may experience mild digestive upset when taking elderberry in large doses.
• Pregnancy and Breastfeeding: There’s limited safety data for elderberry use during pregnancy or breastfeeding, so it’s best to avoid therapeutic doses during these times unless guided by a healthcare provider.

6. Garlic: Beyond the Kitchen

Garlic (Allium sativum) has been used medicinally for centuries and is one of the most well-researched natural antimicrobials. From a scientific perspective, garlic’s therapeutic properties are largely attributed to a compound called allicin. Allicin is produced when garlic is chopped or crushed, and it’s known for its potent antibacterial and antiviral activity. What’s fascinating is that garlic’s antiviral capabilities are broad-spectrum — meaning it’s not specific to just one type of virus but can help inhibit the activity of many different viruses, including those responsible for the common cold.

How to Use Garlic:

Garlic-Ginger-Miso Broth: Following the same method for the Ginger-Miso Broth above, simply also press 1 clove of fresh garlic through a garlic press, into your mug along with the ginger. Then add hot water and miso. Voila!

Garlic Lemonade I know this sounds weird – but it’s strangely delicious and is a great way to maximize garlic’s benefits. To make it, chop 4 cloves of garlic and place them in a quart-sized mason jar. Cover with boiling water and let it sit for 15 minutes. Then add lemon and honey to taste. You can sip this warm, up to 4 cups a day. It’s safe for kids over 2 and for pregnant women too. 

The hot water releases the active compounds, and lemon and honey add additional antibacterial and antiviral properties, creating a soothing and effective remedy. Not only does it help treat cold symptoms, but it can also prevent colds and flu if taken regularly.

The Science Behind It: 

• Antiviral Properties: Studies have shown that allicin disrupts the ability of viruses to reproduce by inhibiting viral DNA and RNA synthesis. One study demonstrated that a garlic extract inhibited the replication of rhinovirus (the virus responsible for the common cold) and influenza viruses by as much as 90% in lab settings​
• A 2014 randomized controlled trial involving 146 participants found that those taking garlic supplements over a 12-week period had significantly fewer colds than those who took a placebo. When colds did occur, symptoms were milder, and recovery was faster. The researchers hypothesized that garlic’s ability to enhance natural killer cell activity and boost the body’s immune response played a central role in its effectiveness​

Safety Considerations:

• High doses of raw garlic can cause gastrointestinal upset, heartburn, and even nausea. People with sensitive stomachs or a history of gastritis should avoid consuming large amounts.
• Garlic has antiplatelet (blood-thinning) effects, which means it can increase the risk of bleeding, especially when taken with anticoagulant or antiplatelet medications (e.g., warfarin, aspirin). Avoid high doses of garlic before surgery.
• Garlic may interact with HIV drugs, and some chemotherapy agents due to its ability to influence liver enzymes responsible for drug metabolism​.
• Pregnancy and Breastfeeding: Culinary use is safe during pregnancy and breastfeeding. However, high doses or garlic supplements should be avoided as safety is not well established.

7. Thyme-Honey Tea: Nature’s Cold and Cough Duo

Thyme (Thymus vulgaris) is a Mediterranean herb commonly used for its culinary and medicinal properties. The main component of thyme’s essential oil, thymol, is a powerful antimicrobial agent. When combined with honey, which has natural antibacterial properties, this tea becomes a potent remedy for coughs and respiratory infections.

How to Use Thyme: Use thyme as a tea (1-2 teaspoons of dried herb in 1 cup of hot water). Adding honey to hot thyme tea is more than just soothing; it’s clinically effective for managing cough and other cold symptoms. The antibacterial properties of both ingredients can reduce the overall bacterial load in the throat, speeding recovery.

The Science Behind It: 

• Thymol’s Antimicrobial Action: Thymol has been shown to disrupt the cell membranes of bacteria, making it highly effective against pathogens that cause upper respiratory infections. A 2017 study published in Journal of Applied Microbiology found that thymol, in combination with carvacrol, another active ingredient in thyme, was effective against various strains of respiratory pathogens, including Streptococcus pneumoniae and Haemophilus influenzae​(
• Honey as a Cough Suppressant: A study published in Pediatrics found that honey was more effective than dextromethorphan (a common cough suppressant) in reducing nighttime coughing and improving sleep quality in children with upper respiratory infections​ – also helping parents to get a better night of sleep! Note that honey should not be given to children under 1 year old due to the risk of infant botulism.

Safety Considerations:

• Some individuals, especially those allergic to other members of the mint family, may experience allergic reactions such as skin rashes, throat irritation, or difficulty breathing.
• Ingesting thyme in large amounts can cause nausea, vomiting, or diarrhea, particularly in sensitive individuals.
• Thyme essential oil is very concentrated and can be toxic if ingested. It should be used with caution and only topically in a diluted form. 
• Pregnancy and Breastfeeding: Thyme as a culinary herb is generally safe when used in cooking. Avoid during pregnancy due to the risk of uterine stimulation. However, medicinal use should be avoided during pregnancy, though it is fine for short term use while breastfeeding.

8. Vapor Rub: The Power of Menthol and Eucalyptus

Menthol, a continuent found in plants in the mint family, and eucalyptus are classic remedies for congestion relief, often found in vapor rubs like Vicks. These compounds stimulate cold receptors in the nose, promoting the sensation of easier breathing.

The Science Behind It: 

• Menthol has been shown to act as a natural nasal decongestant by interacting with TRPM8 receptors in the nasal passages, leading to the sensation of improved airflow and reduced congestion​.
  Eucalyptus oil’s main active component, cineole, has been studied for its role in reducing cough frequency and severity, making vapor rubs potentially helpful for reducing nighttime coughing and improving sleep.

How to Use Vapor Rubs: Apply menthol or eucalyptus-based vapor rub to the chest (never the face or under or near the nose) before bedtime to ease nighttime coughing and support deeper breathing.  Avoid use in children under 2 and keep all products containing essential oils stored safely. 

Steam inhalation, using fresh or dried herbs like eucalyptus or thyme, can also help clear nasal congestion and ease breathing. The easiest and safety way to do an herbal steam is to place a few drops of eucalyptus or thyme essential oil onto a wash cloth and toss that onto the floor of the shower, letting hot water hit it so that the oils act vaporize in the hot shower. Keep your eyes closed to avoid irritation from essential oils when in the shower, avoid steaming if you have asthma or are sensitive to strong odors, as it can sometimes trigger symptoms, and for children and pregnant women, limit exposure to just a few minutes.

Safety Considerations:

• Menthol and eucalyptus can cause skin irritation, rashes, or allergic reactions, particularly in young children or those with sensitive skin.
• Inhalation of eucalyptus or mentholated vapor rubs can trigger bronchospasm or breathing difficulties in infants and young children. Avoid applying on the face or using vapor rubs in children under 2 years old.
• Eucalyptus essential oil is toxic if ingested, even in small amounts, and can cause serious symptoms such as seizures or respiratory failure. Always keep these products out of reach of children.
• Pregnancy and Breastfeeding: While menthol and eucalyptus in topical applications are generally considered safe during pregnancy and breastfeeding, high doses or internal use should be avoided.

Prevention is the Best Medicine: Daily Habits to Build Resilience

We’ve talked a lot about what to do when you’re already feeling sick, but I want to leave you with a few tips on how to stay healthy so you can avoid getting sick in the first place. 

1. Eat to Support Your Immunity: Focus on whole foods rich in vitamins and minerals. Your diet should include high-quality protein, good fats, and lots of fresh vegetables. Minimize sugar – it’s a major immune system disruptor! Alcohol is also 
2. Daily Immune Supportive Allies: Herbs like echinacea, garlic, and vitamin C and zinc rich foods can be taken regularly throughout the cold and flu season to keep your defenses strong.
3. Rest and Stress Reduction: Chronic stress and fatigue can weaken your immune system. Take time for rest, practice meditation, and get plenty of sleep.
4. Hand Hygiene: Give side hugs instead of handshakes – and practice regular hand washing or use of hand sanitizer to avoid picking up every bug in the book! 
5. Humidify Your Home: Did you know that low indoor humidity (below 40%) can increase your risk of catching a cold or flu?  When the air is dry, viral particles stay suspended longer, making them easier to inhale and increasing your chances of getting sick​. Dry air also impairs the function of cilia in your respiratory tract, making it harder to clear mucus and trapped viruses while low humidity reduces your airways’ ability to repair damage from viral infections. Consider using a humidifier in rooms where you spend the most time as part of your winter cold and flu prevention routine. 

Bringing it All Home

At the end of the day, herbal remedies like elderberry, garlic, and ginger are more than just folk medicine. They’re supported by a growing body of research that validates their effectiveness in preventing and treating colds and flu. And if you're looking for gentle, natural alternatives for getting through annoying seasonal colds and flu, they are great allies to stock your fridge and home medicine cabinet with for gentle effective relief.

Thank you for joining me today on On Health. If you found today’s episode helpful, share it with a friend, and be sure to sign up for my newsletter where I’ll continue to share my favorite natural health tips and the science behind them. Until next time, stay healthy and be well.

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