Knowing flu season will be upon us before we know it, many of us are searching for home remedies for cold and flu symptoms.

Thankfully, there are effective ways to combat cold and flu symptoms without resorting to harsh chemicals or medications.

Whether you’re aiming to boost your immune system or seeking relief from a scratchy throat and stuffy nose, natural remedies offer a gentle alternative.

In this edition of our Natural Remedies Monday blog series, we explore some of the best ways to alleviate symptoms and promote recovery using simple, natural methods.

15 best home remedies for cold and flu.  How to heal naturally and prevent getting sick with natural remedies non-toxic to...

Home Remedies for Cold and Flu

1. Hydration and Warm Liquids

One of the simplest and most effective ways to ease symptoms like a sore throat, nasal congestion, and dry air discomfort is by staying hydrated with plenty of fluids.

Opt for hot teas, warm lemon water, or clear broth to keep yourself hydrated and soothe your throat.

Hot liquids also help thin mucus and keep your nasal passages moist, aiding in easier breathing.

2. Saltwater Gargle and Nasal Irrigation

A teaspoon of salt dissolved in a cup of warm water can work wonders for a scratchy throat.

Gargling with this solution helps reduce swelling and discomfort.

For nasal congestion, using a saline nasal spray or a neti pot (a nasal irrigation kit) can flush out mucus and allergens from your nasal passages.

This will help with providing relief from congestion and reducing the severity of cold symptoms.

3. Chicken Soup

Grandma was right! Chicken soup isn’t just comforting; it actually has mild anti-inflammatory properties that can help reduce upper respiratory tract infections.

The warmth and hydration from the broth can also alleviate congestion and ease throat pain.

4. Essential Oils

Certain essential oils, such as eucalyptus oil, have antimicrobial properties that can help fight off viral infections and clear congestion.

Adding a few drops of eucalyptus oil to a bowl of hot water and inhaling the steam can provide relief from nasal congestion and improve breathing.

5. Zinc Lozenges

Zinc lozenges are known for their potential to shorten the duration of cold symptoms and reduce their severity.

They work best when taken at the first sign of illness and should be used according to package instructions.

6. Rest and Humidify

Rest plays an important role in recovery from any illness.

Ensure you get plenty of rest to allow your body to heal.

Using a cool-mist vaporizer or humidifier in your room can add moisture to the air, which helps thin mucus and ease congestion.

7. Ginger Tea

Ginger has natural anti-inflammatory and antiviral properties that make it an excellent choice for easing flu symptoms.

Ginger tea can help soothe a sore throat, reduce nausea, and promote overall recovery.

8. Onion Pulling (Foot Poultice)

Believe it or not, placing sliced onions on the soles of your feet before bed will help draw out toxins and reduce fever during illness.

Putting onions on the bottom of your feet and securing them with socks is a folk remedy used for centuries!

Many find it comforting and believe it can help alleviate symptoms.

Just know, onions won’t leave your room smelling fresh and clean, but it will pull out the toxins!

9. Oregano Oil

Oregano oil contains compounds that have antiviral, antibacterial, and anti-inflammatory properties.

Adding a few drops to a glass of water or using it in steam inhalation can help clear nasal passages and support immune function.

👉 How to Make Your Own Oregano Oil

10. Elderberry Syrup

Elderberry syrup is rich in antioxidants and has been traditionally used to reduce the severity and duration of cold and flu symptoms.

It can be taken as a daily supplement during flu season or at the onset of symptoms.

👉 How to Make Your Own Elderberry Syrup

11. Honey and Lemon

Mixing honey and lemon juice in warm water can provide relief for sore throats and coughs.

Honey has antimicrobial properties, while lemon provides vitamin C, which supports the immune system.

12. Garlic

Garlic is well-known for its immune-boosting properties due to its active ingredient allicin, which has antiviral and antibacterial effects.

Incorporate fresh garlic into your meals or consider taking garlic supplements to support your body during flu season.

13. Marshmallow Root Tea

Marshmallow root has mucilage properties that can help soothe irritated mucous membranes in the throat and respiratory tract.

Steep marshmallow root in hot water for 10-15 minutes, strain, and drink as a tea to relieve sore throat and dry cough.

14. Echinacea

Echinacea is an herb known for its immune-boosting properties.

It’s often used to prevent colds and shorten their duration.

Echinacea supplements or tea made from echinacea leaves and flowers can be beneficial during flu season.

15. Probiotics

Probiotics are beneficial bacteria that promote a healthy gut microbiome.

They can enhance immune function and may help reduce the severity and duration of cold and flu symptoms.

Look for probiotic-rich foods like yogurt with live cultures or consider taking a probiotic supplement.

15 best home remedies for cold and flu.  How to heal naturally and prevent getting sick with natural remedies non-toxic to...

When to Seek Medical Advice

While natural remedies can provide symptom relief, it’s important to consult a healthcare provider if you have a medical condition, severe symptoms, or if symptoms persist for an extended period.

A holistic doctor can offer guidance tailored to your health needs and ensure that any underlying issues are addressed appropriately.


By incorporating these natural remedies into your routine, you can effectively manage cold and flu symptoms while supporting your body’s natural healing processes.

Remember, prevention is key: maintaining a healthy lifestyle, including a balanced diet rich in immune-boosting nutrients and regular exercise, can help reduce the likelihood of falling ill during flu season.

Stay well, stay informed, and embrace the gentle power of nature in your journey to wellness.

Stay tuned for more insights and tips on natural health solutions in our upcoming Natural Remedies Monday blog series.

Wishing you health and vitality throughout the seasons!

Before you go, here are more posts you’ll enjoy:

The Amazing Benefits of Grounding Sheets

Natural Remedies for Immune Support

Free Home Remedies Printable Guide

15 best home remedies for cold and flu.  How to heal naturally and prevent getting sick with natural remedies non-toxic to...

Home Remedies for Cold and Flu