Natural Remedies for Cold and Flu Season

Here in Colorado, the temperatures are beginning to dip and the winds of change are upon us. People around me are dropping, sniffling, sneezing, wheezing, and looking pale and sun deficient already.

I’ve decided this year that I’ll be swinging back to all that I know so well, to find the preventive measures we can take, and the natural remedies that worked so well in the past. I wanted to give you these weapons of choice too! Load up and enjoy your season, healthy, happy, and cold and flu free!

When it comes to colds and flus, the very best medicine is prevention. (Okay, that’s a rule for every day, you’ll probably want to write it down.) Preventing sickness is not as complicated as it seems to be, honest, but it is a mindset shift. (Mindset is the hardest part about all forms of change, but you can do it!) There’s a lot more to health than adding Vitamin C chewables to your diet, but it can be a bit of a challenge to take on total dietary change in a single day, so if you are just beginning, consider picking a few things a week to add into your diet or lifestyle choices and by the middle of winter, you’ll have this nailed down!


1. Fill your plate with whole, natural foods that are in season.

2. Skip sugar and opt for sweetening coffee and herbal teas with raw local honey or liquid stevia. This season, I’m sweetening with honey made by bees on an apple farm! You never know what you’ll find by getting curious about what’s around you!

3. Drink half your body weight in ounces of water every single day.

4. Drink quality organic herbal tea. I love sipping on a hot cup of herbal in the evenings after dinner. It curbs and settles my munchie cravings and soothes away any stresses I might have.

5. Supplement C, D3, Zinc, elderberry syrup (check out this brand new one created and made by a friend of mine: ) and a good probiotic.

6. Check in with your sleep, are you getting as much as you need?

7. Add herbs to your diet like fresh garlic, cilantro, parsley

8. Increase foods that have high levels of betaglucans such as: shiitake mushrooms, brewer’s yeast, seaweed, algae, oats, barley.

9. Address your stress. Seriously. Stress plays a much bigger role in our well being that we give it credit for. It can really knock you off of your feet. Learn to take long deep breaths (at least three in a row). Check out meditation and breath work videos for free on YouTube!


1. Zinc lozenges such as these that include elderberry:

2. D3 megadose (start by talking to your doctor about how much to take if you are deficient, nearly everyone is.)

3. Herbal teas that support the immune system like one of my reliable faves from Traditional Medicinals that you can get here:

4. Stay hydrated

5. Go easy on the exercise, stretch instead of HIIT.

6. Raw Garlic

7. Drink bone broth. This is so easy to make yourself with the remains of a roast chicken submersed in a slow cooker under 6 – 8 cups of spring water or purified water. Add seasonings like garlic, sage, thyme, rosemary, parsley, and pepper. Let it cook on low until the bones are about falling apart. I typically cook mine for a minimum of 6 hours. Strain, add Himalayan Sea Salt, and sip as desired. Will keep in fridge covered up to three days. (Don’t strain off the fat from the top, let it be!)

There really are a lot of great things you can do to keep your body well and to support it in healing itself when you aren’t feeling well. Be persistent but certainly see a doctor if your symptoms don’t improve within a few days or if your symptoms become painful or more complicated.

Happy, healthy, day to you! Xxoo, Tammi

Cold and Flu Season

If you enjoyed this article, Get email updates (It’s Free)

Share your thoughts!

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Notify of