It’s no coincidence that cold and flu season follows Halloween—after all, just one teaspoon of sugar can suppress up to 75% of your immune system for five hours. NOOO! No wonder November through February is known as "sick season"! With Halloween, Thanksgiving, Christmas, and Valentine's Day back-to-back, we’re consuming more sugar, likely getting less sleep, exercising less, and spending less time outside soaking up fresh air and sunshine.
Research shows that cold temperatures don’t actually make us sick—it’s the increased time spent indoors and in close contact with others that allows viruses to spread more easily. This explains why flu, colds, and coughs seem to make their rounds this time of year.
In addition to prioritizing 7-9 hours of sleep each night (even more for kids), eating as clean as possible, staying hydrated (aiming for half your body weight in ounces of water daily), and keeping up with regular exercise, my family and I rely on a few go-to supplements to support our immune health. We also limit dairy, as I’ve found that when my kids consume it, they tend to get extra mucousy. Thankfully, we aren't dairy-lovers. I feel like keeping dairy intake to a minimum has helped us avoid excess congestion and stay healthier overall. And, during allergy-season, I have found that eating less carbs (gluten and sugar) helps a ton!
Disclaimer: I am NOT a medical professional—just a mom sharing what has worked for my family. While we could all come down with the flu tomorrow, we’ve (knock on wood!) never had it, aside from an occasional cold or 24-hour bug. We’ve also never gotten the flu shot, and when cold or flu symptoms start creeping in—body aches, sniffles, or an irritated throat—we double down on our immune support.
Our Family's Natural Cold & Flu Remedies
1. Wash Your Hands and Sneeze/Cough in your Elbow
I’m not intending to be an alarmist, but have you ever thought how disgusting a grocery store cart or basket handle is, along with door knobs, a gas pump nozzle and credit card machines buttons?? While I think building immunity to germs is a good thing, this time of year, something as simple as washing our hands after having been in a public space is extremely helpful. Also, when slathering up and wash your hands, it’s been recommended to sing “Happy Birthday” twice. Finally, when sneezing or coughing, rather than sneeze or cough in your hands, try doing so in your elbow. This keeps your germs off of your hands, which is helpful with them germ-passing cycle.
2. Epsom Salt Baths
The benefits of relaxing in a warm bath and tossing in some Epsom Salt are abundant, but for the sake of the cold and flu season, I recommend taking regular Epsom Salt baths (both you and you kiddos). I've been taking them since before having children and my kids have grown up taking them.
Epsom salt baths help relieve body aches, reduce inflammation, and increase relaxation. The magnesium in Epsom salt is absorbed through the skin which support muscle recovery, eases headaches, and calms the nervous system for better sleep. Additionally, a warm bath can help open up airways, loosen mucus, and encourage sweating, which aids in detoxification. Adding essential oils like eucalyptus, peppermint and Breathe essential oil by doTERRA, can provide congestion relief and provide respiratory support, making an Epsom salt bath a simple yet powerful tool for recovery.
3. Daily Probiotic
What was once unknown is now common place and while we all heard of them, the big question is do you and your family take a daily probiotic?
I began taking probiotics over 20 years ago and then when I had babies, I immediately began opening the probiotic capsule and sprinkling the probiotic powder in their bottle. Now, at 11 and 14 years old, they swallow a capsule. Throughout the past 20 years I've tried various probiotics thus far, the Seed brand is the very best! Probiotics help keep our gut healthy, which is critical for an overall strong immune system. I believe this daily regime is one of the biggest reasons we've been able to stay flu-free.
4. Sovereign Silver
I have no recollection of how or why I began adding Sovereign Silver to our wellness routine, but this stuff is amazing, as it helps boost the immune system. For preventative measures, we'll take 1 tsp each morning. During cold and flu season or if we're under the weather, we'll take 1 tsp in the morning and 1 at night. Colloidal silver has natural antimicrobial properties that are helpful for the body to fight off bacteria, viruses, and other pathogens. Sovereign Silver is made with ultra-small silver particles, which allows for better absorption and effectiveness while being gentle on the body. I get my Sovereign Silver at Sprouts or HERE.
5. Zinc
I became a believer in Zinc as a 19-year old college student. This is super random, but when I got my bellybutton pierced, the person who did the piercing advised me to take Zinc, which would speed up the healing process. I followed the advice and had zero issues. Now, the benefits of zinc are widely known and this mineral continues to be an All-Star! Zinc is a powerhouse mineral for immune support, especially during cold and flu season. It helps the body fight off viruses and bacteria by boosting white blood cell function and reducing inflammation. Studies show that taking zinc at the first sign of illness may shorten the duration of colds and lessen symptom severity. It also supports wound healing, aids in digestion, and plays a role in hormone regulation. Additionally, zinc is essential for taste, smell, and overall cellular function. Since the body doesn’t store zinc, getting enough through diet or supplements is key for maintaining strong immunity and overall health.
I love the NOW brand.
6. Echinacea + Goldenseal
Echinacea and goldenseal are powerful herbal remedies that have significant immune-boosting and antimicrobial properties. Echinacea helps stimulate the immune system, making it more effective at fighting off infections, reducing the severity and duration of colds, and providing anti-inflammatory benefits. Goldenseal is rich in the natural compound berberine, which has strong antibacterial and antiviral properties, making it especially useful for respiratory infections, sinus congestion, and digestive health. Together, these herbs create a potent defense against seasonal illnesses, helping to support the body’s natural healing processes.
I like this Gaia brand.
7. Elderberry
Like Zinc and Echinacea, we use Elderberry on a regular basis but increase our daily intake this time of year. Elderberry is packed with antioxidants, vitamins, and immune-boosting properties. It's rich in vitamin C, fiber, and flavonoids like anthocyanins, elderberry helps reduce inflammation, fight oxidative stress, and support the body's natural defenses. Studies also suggest that elderberry can shorten the duration and severity of cold and flu symptoms by inhibiting viral replication and enhancing immune response. Additionally, because of it's anti-inflammatory and antiviral properties, it can help relieve congestion, sore throat, and body aches, which is why i love it! I love the Nature's Way brand.
8. Vitamin D3
We live in Tulsa, OK, and winter here is legit, making it difficult to get enough sunlight for our Vitamin D needs. Additionally, this time of year the kids are in school, so it's impossible for them to get their Vitamin D naturally. This is why we rely on the supplement.
Vitamin D3 helps regulate our immune response by enhancing the function of white blood cells, reducing inflammation, and promoting the production of antimicrobial proteins that fight off viruses and bacteria. Studies suggest that adequate levels of vitamin D3 can lower the risk of respiratory infections and may reduce the severity and duration of colds and flu. Additionally, vitamin D3 supports overall health by improving mood, boosting energy levels, and aiding in calcium absorption for strong bones!
I use the Carlson brand.
9.Oscillococcinum
Good luck trying to pronounce this homeopathic gem, but really, pronouncing it doesn't matter. What matters is it's in your medicine cabinet, because this stuff is gold! Years and years ago, I learned about it from a friend and this time of year, it's a medicine cabinet staple. When and if anyone in our family experiences flu symptoms (fever, chills, headache, etc), we immediately start using these--letting a tube of the orange candy-like pellets dissolve in our mouths. This is a medicine cabinet must-have and you can grab it HERE
10. Breathe and On Guard Essential Oils (by doTERRA)
When it comes to upper-respiratory discomfort and congestion, cold/flu, allergies, cough or sore throat, Breathe essential oil is the best, as it supports overall respiratory health. You can put it a few drops in a diffuser and rub one drop to front and back of toes. Additionally, you can dilute it with fractionated coconut oil to be rubbed on chest and under nose.
Then, there's On Guard, which smells like Christmas. It contains a mix of wild orange, clove, cinnamon, eucalyptus, and rosemary essential oils, which have natural antibacterial, antiviral, and antioxidant properties. It can be used aromatically to cleanse the air, topically for immune support, or internally (in approved forms) to help fight off seasonal illnesses. Like Breathe, you can add a few drops to a diffuser, or put 1 drop per food as an antibacterial.
11.Oregano Oil
Disclaimer and personal opinion: Oregano oil tastes BAD, which is why I take the capsule and don't mix the oil with a drink. However, this stuff is magic. When and if symptoms creep in, we pop a capsule fast!
Oregano oil is known for its strong antibacterial, antiviral, and anti-fungal properties, making it especially beneficial during cold and flu season. It contains carvacrol and thymol, two powerful compounds that help fight off infections, boost the immune system, and reduce inflammation. Oregano oil can help relieve respiratory issues by clearing mucus and soothing a sore throat. It also has antioxidant properties that support overall wellness. When diluted properly, it can be taken internally, applied topically, or diffused to help combat seasonal illnesses and promote immune health.
Grab your oregano oil HERE
12.Traditional Medicinals Tea, Herbal Cold Care Seasonal Tea with Elderflower Spice
Truth be told, I haven't used this much. A friend recently told me about it and said when her family feel a hint of a cold, they all drink this and it always does the trick. So, it put it to the test. A week ago, our son came down with a cold and I immediately had him start drinking this tea, along with all of our other remedies and within a few days. Within a few days, he was as good as new! He didn't miss school and played in his basketball game, so I'd say, this is a winner!
You can get this tea at any grocery store or from Amazon, HERE
13.Chicken and Veggie Soup
When you're not feeling your best, there's really nothing that tastes or smells better than carrots, celery and chicken/beef broth. This Chicken and Veggie Soup recipe from from our meal plans and I know you and your family are going to love it!
It's the perfect nutrient-packed chicken and veggie soup comfort food during cold and flu season. The warm, hydrating broth soothes a sore throat and helps clear congestion, while chicken provides cysteine, an amino acid that supports respiratory health. Garlic and onions offer powerful antibacterial and antiviral properties, boosting the immune system and fighting off infections. Carrots and asparagus are loaded with antioxidants, vitamin C, and beta-carotene to strengthen immunity, while celery provides anti-inflammatory benefits. Together, these wholesome ingredients create a nourishing, healing soup that helps your body recover faster and stay resilient against seasonal illnesses.
With the cold and flu season, having a well-stocked natural medicine cabinet can make all the difference in keeping your family healthy and speeding up recovery when illness strikes. These 13 tried-and-true remedies have been a game-changer for my family, helping us boost immunity, soothe symptoms, and fight off infections naturally. While no single remedy is a cure-all, combining these powerful tools—along with plenty of rest, hydration, and nourishing foods—can give your body the support it needs to stay strong all season long. I hope this list helps you feel more prepared and empowered to take on cold and flu season with confidence! What are your go-to natural remedies? Share them in the comments below!
