Your Go-To Guide for Colds, Flus, and Everything in Between
If you’re looking for prevention tips, you can hop over to my previous blog post. That one covers ways to build your immune system before you ever get sick.
This post is all about:
“Okay, I caught something… now what?”
These are the things I personally use when a cold, flu, or even bronchitis tries to take me down. I’m not a doctor, so none of this is medical advice—just things I’ve learned from my own naturopathic doctor, who is amazing, as well as what’s worked for me over many years.
Before I started learning about holistic health, I had asthma and would almost always end up with bronchitis that needed antibiotics and prednisone. It was a whole cycle that repeated at least twice a year. Now, after building my immune system and learning what to do at the very first sign of illness, I’ve been able to manage infections naturally—with only one exception—in the last 15 years.
My hope is that this blog helps you feel prepared, less afraid, and more confident supporting your own body.
A Few Personal Habits I Do Immediately
When I feel the first hint of a sore throat, achy body, or that “fever is coming” feeling, I don’t wait around. Here’s what I do right away:
- Cut out sugar.
I go into a “starve the bug” mode. Sugar feeds infections, so I stay away from sweets (even honey, though honey can be helpful for many people). - Take raw apple cider vinegar.
About 1 tablespoon in water, sometimes with a little stevia if needed.
3. Start an immune-support essential oil blend.
Brands call it different things—OnGuard, Thieves, Plague Defense.
I personally take it internally when I’m sick, but do your research and choose what you’re comfortable with. Diffusing it is also great, especially around family members.
Stage 1: When You First Feel Sick (Sore throat, chills, scratchy feeling)
This is the stage where we want to stimulate the immune system before things drop into the lungs.
Echinacea + Andrographis (Immune Push) Take 1 dropper 4–6x/day.
If you don’t tolerate Echinacea (especially common with Hashimoto’s), try Andrographis alone, 1 dropper 3x/day.
You can test tolerance by taking a few drops and watching your heart rate. If it jumps more than 10 bpm in a minute, stop.
Lung & Bronchial Support (Before Things Settle In) A warming, aromatic formula that helps open and support the lungs.
Throat Spray (with propolis)
Elderberry (not sugary syrup) Tinctures work just as well and avoid extra sugar.
1 tsp–1 Tbsp, 4–6x/day.
Immune-Supporting Herbal Infusion (Strong Tea) You can make your own with herbs like ginger, licorice, rose hips, nettles, oat straw, or you can keep an easy blend on hand. Drink about a quart/day.
Support the Fever (Don’t Lower It Right Away) Fever is your body’s tool to kill off an infection. You can gently support it with:
- hot bath or hot tub
- sauna
- bundling up with extra layers
(Do not do this if the fever is dangerously high.)
Stage 2: When It Moves Into the Chest (Mucus, wet cough, heavy lungs)
This is where expectorants shine. They help break up and move mucus out.
Warm, Aromatic Expectorants
Garlic, Elecampane, Thyme, Eucalyptus (especially in steam).
Use warm steam inhalation and put a drop of eucalyptus on your collar or pillow.
Apple Cider Vinegar
Mix with water up to three times/day.
Lung Support Formulas
Licorice Tincture 10–20 drops, 3x/day.
Use for only 2–3 weeks.
Lobelia Tincture (Powerful Helper!) 1–3 drops only.
Helps loosen thick mucus and calm spasmodic cough.
Stage 3: Dry, Irritated, Spasmodic Cough (Often after the fever passes)
This stage is about relaxing the airways and calming lingering inflammation.
Lobelia 1–3 drops as needed to soothe spasms.
Licorice + Ginger Tea (or tincture in hot tea)
Anti-inflammatory Supplements Ginger, Turmeric, (both of these are great fresh in tea if you can get them at the store) Zyflamend.
Keep up Vitamin D and get sun if you can.
Important Notes for Kids
- Avoid fever-reducing meds unless needed for sleep or doctor-directed care.
- Fevers help the body fight and clear infections.
- Coughs can linger for up to 3 weeks.
- Avoid dairy and sugar—they increase congestion.
- Watch for dehydration (dry lips, dry skin, no tears).
- Offer broths, teas, or small sips of water.
- Light foods are fine, but kids don’t need much food during a fever.
Red flags:
- Lethargy or listlessness
- Persistent cough in an infant
Always consult a doctor if concerned.
Simple Home Treatments
Probiotics: Support gut + immune system.
Warming Sock Treatment: Great for congestion and supporting lymph flow.
- Wet thin cotton socks in cool water.
- Wring out and put on feet.
- Put thick wool socks on top.
- Go to bed.
Vitamin D, C, Zinc, and Medicinal Mushrooms: All support the immune system and help repair tissues.
Lavender or Eucalyptus Oil: Rub a few drops on the chest or use in a steamy bath.
Vitamin A-rich foods: Carrots, beets, parsley, dark greens.
Extra Herbal Categories
Antivirals: Licorice, elderberry, astragalus, lemon balm, olive leaf.
Expectorants: Elecampane, Fennel, Mullein.
Antitussives (Quiet Irritated Coughs): Wild Cherry, Gumweed.
Mucolytics (Break Up Thick Mucus): Horseradish, Ginger.
Recipes
The following recipes aren’t fancy or complicated; they’re everyday kitchen helpers that can ease discomfort, support detox, soothe irritated sinuses, and help your body do what it’s designed to do: heal.
Feel free to adjust ingredients, swap flavors, or make things more kid-friendly. These are meant to meet you where you are, whether you’re caring for yourself or trying to help a little one feel better. Let these be gentle, nourishing supports you can lean on when your body needs an extra hand.
Beet & Carrot Salad
(A gentle detox + immune support classic)
Ingredients
- 4 carrots
- 2 beets
- Juice of 1 large lemon
- ¾ cup olive oil
- 1–2 Tbsp nutritional yeast (optional)
- Salt & pepper
Instructions
- Peel and grate carrots and beets.
- Mix with lemon juice, olive oil, salt, pepper, and nutritional yeast.
- Let sit for a few hours or overnight for best flavor.
Carrot Ginger Soup
Warm, soothing, and great for digestion and immunity.
- 2 pound of carrots
- 4 cups water
- 1 TBS butter or oil (you can eliminate the fat entirely by cooking the garlic and onions in the water with the carrots. Add the seasonings later, as the soup simmers)
- 1-1/2 cups chopped onion
- 2 medium cloves garlic, minced (depends on taste. I use at least 4cloves)
- 2 TBS freshly grated ginger
- 1-1/2 tsp salt
- 1/4 tsp each: cumin, ground fennel, allspice, dried mint (optional)
- 3-4 TBS fresh lemon juice
- 1 cup lightly toasted cashews (optional)
1.Peel and trim carrots and cut them into 1-inch chunks. Place in medium saucepan with the water, cover and bring to a boil. Simmer until tender -10-15 minutes.
2.Meanwhile, heat the butter or oil in a small skillet. Sauté onions over medium heat for about 5 minutes. Add garlic, ginger, salt and spices. Turn heat to low and sauté for another 8-10 minutes until onions are very soft. Stir in lemon juice.
3.Using a food processor or blender, puree everything together. You will need to do this in several batches.
Lung Support Drink
Kids surprisingly enjoy this one! I don’t usually recommend juice, but if you try it, I’d go with freshly squeezed or a good cold-pressed option so you’re getting the most nourishment. A lot of natural “flu shot” blends also mix in things like garlic, lemon, ginger, or even a pinch of cayenne. Feel free to experiment and see what tastes good and works well for your family.
Ingredients
- 6 oz orange juice
- 1 slice raw onion
- 1 tsp honey
Blend everything and drink it right away.
You’ll hardly notice the onion. It simply helps loosen mucus and supports your body’s natural detox process.
When I make this for myself, I skip the orange juice and use the juice of a lemon or two instead (definitely not six ounces!). I’ll usually add a little stevia to sweeten it.
If you’re making this for kids, keeping the orange juice might be the better choice since it makes the taste much more kid-friendly.
Before you go, I just want to remind you that so much of this support can be done simply and inexpensively with things you can grab right at the grocery store. A warm cup of lemon and honey, a little ginger, a steam bowl, a cozy blanket — these alone can make such a difference. And if you’re someone who likes having a few supplements on hand so you’re not scrambling last-minute, the Fullscript sale starts on December 28th.
I just personally love keeping a few trusted staples ready so I’m not paying extra at the store, or waiting for something to ship when I really want relief now.
And before you close this tab, I want to speak a blessing over you:
May God strengthen your body, settle your nervous system, and surround you with His peace. May He remind you that your immune system was intentionally designed — resilient, adaptable, and deeply supported by His wisdom. I pray His healing, comfort, and protection cover you and your family in this season, and that you feel held, nourished, and renewed in every way. Amen.
