8 Natural Ways to Handle Cold & Flu Season (Without Running to the Pharmacy)

Let’s be real—cold and flu season is basically a yearly test of survival. One minute, you’re living your best life; the next, you’re drowning in tissues and whispering your final goodbyes to the world. But before you panic-reach for over-the-counter meds, let’s talk about natural ways to support your body (because, believe it or not, it actually knows what to do).

These eight remedies will help you bounce back faster without pumping yourself full of stuff that makes you feel even worse. Bonus: they actually work.

1. Hydration is Queen 👑 (Electrolytes + Herbal Teas FTW)

When you’re sick, your body is losing fluids like a drama queen in a breakup. You need to replenish fast.

✅ Electrolytes – Water alone isn’t enough. Add some electrolyte powder (without the junk) to your drinks to rehydrate like an athlete who just ran a marathon (except your sport was sneezing 37 times in a row).
✅ Herbal teas – Ginger, peppermint, and chamomile tea soothe a scratchy throat, calm nausea, and help you relax. Bonus points if you add honey for an antibacterial boost.

🔗 LMNT Electrolytes are great because they don't have sugar, or extra nonsense - but it is very high in sodium so if you're only mildly dehydrated I would go with Organika (especially appropriate for my Canadian friends).

2. Steam & Humidity: Because Dry Air is the Enemy

Winter air is drier than the humor in British sitcoms, and that’s bad news for your sinuses. You need moisture, stat.

✅ Get a humidifier – This keeps your airways from turning into the Sahara Desert.
✅ Steam inhalation – Boil water, pour it into a bowl, add a couple of drops of eucalyptus or peppermint oil 🔗, throw a towel over your head, and breathe deep. Congestion? We don’t know her.

🔗 Check out this Levoit humidifier - put it on your nightstand for ultimate comfort while you sleep.

3. Essential Oils: Nature’s Tiny Powerhouses

Okay, hear me out—essential oils aren’t just for making your house smell fancy. They actually help with colds and flu.

✅ Eucalyptus oil – Breaks up mucus and clears sinuses (Add a few drops to a diffuser or a steamy shower).
✅ Peppermint oil – Soothes headaches, opens airways (Massage diluted oil onto your temples or chest).
✅ Tea tree oil – A natural antiviral (Diffuse it or mix with coconut oil and apply to your throat/chest).

🔗 You can get these essential oils in a bundle here.

4. Garlic: Not Just for Vampire Prevention 🧄

Garlic is basically nature’s antibiotic—minus the gut-wrecking side effects. If you know me, you know I SWEAR by garlic.

✅ Eat it raw (if you’re brave). Smash a clove, let it sit for 10 minutes (to activate its magic), then mix it with honey and lemon. Not delicious, but effective. I personally will crush some garlic on top of my meal once it's plated and eat it that way - it tastes better IMO, just prepare to have the smell of garlic coming out your pores. Mmmm.
✅ Make garlic tea – Simmer garlic in water, add honey, lemon, and ginger. Weird? Yes. Works? Also yes.

5. Italian Pastina: The Real Italian Penicillin 🍲

Forget chicken soup—Italian grandmas have been curing colds with pastina for generations. This tiny pasta is easy to digest, comforting, and packed with warmth to fight off chills.

✅ Made with simple, nourishing ingredients like broth, butter, and parmesan, it’s the ultimate sick day comfort food.

Check out my Pastina Recipe (a.k.a. Italian Penicillin) so you can make your own!

6. Rest & Sweat It Out

Listen, if you try to power through sickness, your body will humble you real quick. Give in.

✅ Sleep – Your immune system needs energy to fight off the virus. Stop doomscrolling and take a nap.
✅ Gentle movement – If you’re feeling up to it, a light walk or some stretching can help get your lymphatic system moving.
✅ Hot baths – Add Epsom salts and a few drops of eucalyptus oil to a warm bath for relaxation and detox benefits.

🔗Tip - if you don't have a bathtub like me, there are shower steamers you can use instead! Check out these eucalyptus cold killing ones.

7. Honey & Propolis: Sweet Relief 🍯

Honey isn’t just a delicious addition to tea—it’s also antibacterial, soothing, and full of immune-boosting properties.

✅ Raw honey – Coat your throat with the good stuff (not the cheap, fake honey).
🔗 Propolis spray – Bee propolis is a powerhouse for fighting viruses and bacteria. One spray = instant throat relief.

8. Zinc, Vitamin C & Elderberry: The Dream Team

Your immune system needs fuel to do its thing.

✅ Zinc – Essential for fighting infections. Take a good supplement or eat zinc-rich foods like pumpkin seeds and chickpeas.
✅ Vitamin C – Citrus, bell peppers, or a liposomal vitamin C supplement = immune system armor.
✅ Elderberry syrup – A natural antiviral that helps reduce the severity and length of colds.

🔗 Bonus - Viva Naturals has a supplement that includes all 3 - no need to juggle multiple bottles.

Final Thoughts: Because No One Has Time to Be Sick

Let’s be real—getting sick is annoying at best and miserable at worst. But instead of popping questionable cold meds that make you feel like a drowsy zombie, try these natural remedies first.

Your body knows how to heal—it just needs the right support. Stock up on these essentials, take care of yourself, and remember: rest is productive.

Got a favorite natural remedy? Drop it in the comments! And if you need to stock up on high-quality essential oils, humidifiers, or elderberry syrup, check out my 🔗 links to grab the best ones.

Stay healthy, friends. And may your sinuses remain clear. 🥒😏

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