The flu season might seem to be predictable, but in reality, illness can occur at any time, making it crucial to be prepared. Acting quickly when symptoms start is key to supporting your immune system and fighting off the flu naturally, especially since the virus can linger for up to two weeks. A focus on prevention can significantly impact your health, and this begins with maintaining good nutrition, reducing stress, and ensuring adequate sleep to prevent susceptibility.
Practicing good hygiene is fundamental when out in public to minimize the chance of catching a bug. Wash hands thoroughly with warm water and soap after touching communal objects, such as credit card machines and gas pumps. To protect yourself in settings like flights during flu season, use wipes on frequently touched surfaces, and remember to clean your hands before meals.
Despite efforts to prevent it, sometimes the flu can catch up with us or our loved ones. When it does, there are effective natural methods to ease symptoms and promote a quicker recovery. Exploring these methods can help regain wellness quickly and minimize the impact of the flu on daily life.
Note: These ten natural cold and flu remedies not only help you recover from illness but also strengthen your immune system throughout ALL of the winter months. These remedies are particularly beneficial if you are frequently traveling, living with others who are sick, living or working around a fragile community such as the very young or elderly, or working in environments with high public exposure such as retail. Incorporate these practices into your daily routine to maintain robust health and ward off seasonal ailments.
10 Natural Ways to Fight Cold and Flu
1. Incorporate Prebiotic and Probiotic Foods
The foundation of a strong immune system lies within our gut, which houses 70% of its mechanisms. To naturally combat the flu, enhancing gut health through pre-biotics and probiotics is essential. Including fermented foods such as kefir, kombucha, sauerkraut, or kimchi in your diet can significantly improve gut health and bolster your immune response, helping you recover from the flu more efficiently. 
To further support your gut microbiome and immune system, consider adding a high-quality probiotic supplement to your daily routine. Increasing the dosage during illness or after antibiotic treatments can be particularly beneficial. By prioritizing gut health, you empower your body's natural defenses against the flu and other health challenges.
Incorporating both probiotic-rich foods and supplements can create a dynamic duo for maintaining and boosting your immune system. As flu season approaches, focusing on these dietary adjustments can offer an effective natural strategy for staying healthy. Prioritize gut health to harness the power of probiotics in keeping your immune system robust and resilient.
2. Reduce or Eliminate Problematic Foods
Certain foods can have a detrimental effect on gut health and weaken your immune system, making you more vulnerable to illnesses like the flu. Refined sugar and processed grains are known to cause inflammation in the gut, which can hinder your body's ability to fight off sickness. To support your gut health and immune system, consider eliminating common irritants such as vegetable oils, caffeine, and dairy from your diet while recovering from the flu.
3. Sip on Bone Broth
Bone broth, derived from simmering bones of pasture-raised or grass-fed animals for up to 24 hours, is rich in gut-healing compounds such as glutamine and collagen. It is also a valuable source of essential minerals and electrolytes like calcium and magnesium, making it an ideal drink for hydration during illnesses like the flu. The protein and fat content in bone broth can be particularly beneficial when solid foods are not tolerable.
For children battling the flu, a cold, or a stomach bug, switching to bone broth can aid in their recovery and help maintain hydration. This nourishing liquid not only supports the gut but also provides the body with necessary nutrients to combat sickness. Keeping a supply of bone broth ready can be a wise strategy for managing health at home. While bone broth is easy to make, I always have an organic store-bought one on hand and ready to go if sickness strikes.
Check out my Hot Chocolate Bone Broth recipe for a fun and yummy way to get it in daily! https://getoiling.com/mhaak/blog/50369/bone-broth-hot-chocolate
4. Hydrate with a natural electrolyte drink
Feeling under the weather? One of the most beneficial actions you can take for your health is to stay hydrated. Ensuring you consume sufficient water and electrolytes is crucial, as these minerals help your body absorb water effectively into cells.
Hydration plays a significant role in flushing toxins from your system and can aid in thinning mucus, which alleviates symptoms such as post-nasal drip. To boost your hydration routine, consider making a DIY natural electrolyte drink with lemons for an extra dose of vitamin C. This approach not only supports proper hydration but also enhances your body’s natural defenses.
DIY Electrolyte Drink:
1 cup coconut water
1 cup filtered water
1 Tablespoon raw honey
Juice of 1 lemon or 1.5 limes
Instructions:
Blend all of the ingredients into a blender and blend until combined. You can also stir everything together in a mason jar and store in the refrigerator for up to 3 days.
5. Load Up on Vitamin C and Zinc 
Boosting your immune system during flu season can be effectively achieved by incorporating vitamin C and zinc into your daily regimen. These essential nutrients play a crucial role in supporting your body's ability to fight infections. To increase your vitamin C and zinc intake, focus on consuming foods like oranges, bell peppers, broccoli, kiwi, spinach, and tomatoes.
For added protection, especially during the winter months or if you're frequently around sick individuals or pregnant, consider supplementing with high-quality vitamin C and zinc. When early symptoms of the flu appear, you may benefit from taking up to 1000 mg of vitamin C daily. Continuing this supplementation until symptoms subside can aid in reducing the duration and severity of the flu.
By prioritizing vitamin C and zinc intake, you can enhance your body's natural defenses and help ward off illnesses more effectively. Adjusting your diet to include nutrient-rich foods and supplementing as needed are practical steps for maintaining robust health during flu season.
6. Take Elderberry syrup
Black elderberries are rich in antioxidants and compounds that support the immune system. Research, including double-blind placebo studies, indicates that elderberry extract can significantly reduce the duration of colds and flu when taken as a supplement. Most effective when used within 24 to 48 hours of the onset of symptoms, elderberry can be consumed in forms such as syrup, lozenges, or tea.
Crafting your own elderberry syrup is simple, requiring just dried elderberries and raw honey. This natural remedy is not only easy to prepare but also a proactive measure for daily immune support. Regular supplementation with elderberry syrup may help decrease the likelihood of falling ill, making it a valuable addition to your wellness routine.
7. Get Extra Rest
During flu season, it's crucial to prioritize rest and recovery over pushing through workouts or work commitments. By taking a break, you'll not only keep your germs away from others but also aid your body in recovering more efficiently. Adequate sleep, around 8-9 hours per night, is essential as your immune system works hard to combat the illness.
Allowing yourself extra rest during the day is also beneficial; think of it as a chance to relax and indulge in leisure activities, like catching up on your favorite shows. By doing so, you give your body the best chance to heal and get back to normal faster. Remember, taking time off is a strategic move for your health and the health of those around you.
8. Supplement with Vitamin D 
Vitamin D plays a crucial role in protecting against cold and flu as well as upper respiratory tract infections. Ensuring adequate intake through foods such as fatty fish, egg yolks, and grass-fed meats is beneficial, especially during the winter months when sun exposure, a natural source of vitamin D, is lower. Supplementation becomes essential during this time, and it's important to choose a high-quality supplement.
For children over the age of one, a daily intake of around 600 IUs of vitamin D is recommended, while adults may need between 2,000 to 5,000 IUs per day. Pregnant individuals should also ensure they are meeting their vitamin D needs for both their health and that of their developing baby. Adequate vitamin D intake supports not only immune health but is integral for general well-being throughout the year.
9. Consume Garlic
Garlic is renowned for its potent anti-inflammatory and anti-fungal properties, which can effectively help fight the flu. Extensive research over the years supports the use of both raw garlic and garlic supplements to enhance immune function. One study highlighted that individuals who supplemented with garlic during the cold and flu season experienced a 63% reduced risk of contracting a cold and had colds that were 70% shorter in duration.
During the winter months, a soothing alternative is a garlic honey lemon tea. This tea not only includes the beneficial properties of garlic but also offers throat relief with honey and a vitamin C boost from lemon.
Embracing these natural remedies can offer a flavorful and effective way to strengthen your immune defenses during the cold and flu season. Utilizing garlic in various forms, whether as a supplement or in homemade remedies, provides an added layer of protection against seasonal illnesses. With its time-honored reputation and scientifically backed benefits, garlic proves to be a valuable ally in maintaining health through the colder months.
10. Diffuse Essential Oils
As gatekeepers of our homes, we have the power to introduce healthy products and foster beneficial habits for our families. Diffusing essential oils not only fills our living spaces with delightful aromas but also significantly boosts our health. By using blends that enhance immunity, support respiratory health, promote restful sleep, and improve focus and mental clarity, we can create a nurturing environment without resorting to harmful chemicals. 
Switching from scented candles to diffusers can transform the ambiance of your home while maintaining its inviting and cozy feel. One homeowner reported that after seven years of using diffusers instead of candles and wall plugs, friends still compliment the incredible scent of their home. This change not only preserves the home's atmosphere but also eliminates the use of potentially harmful products that lower your immune system.
Many household and personal care products list "fragrance" among their ingredients, but what this term encompasses can be concerning. Fragrance chemicals, which are volatile organic compounds, can negatively impact indoor air quality and are linked to various health issues. Unfortunately, due to a loophole in federal labeling laws, the specific chemicals used in fragrances do not have to be disclosed, leaving consumers unaware of the potential hazards they might be introducing into their homes.
I honestly fearfully made the switch 12 years ago and I say fearfully because my youngest had severe respiratory issues. I was afraid diffusing around him might irritate his lungs even more. Not only did my toddler begin finally sleeping through the night (because he could breathe easier), but we also began to see improvements overall in his breathing. I have never looked back and to this day that toddler (now age 16) still runs a diffuser in his bedroom.
When battling the discomforts of a cold or flu, natural remedies can provide relief and help you recover more quickly. Incorporating Young Living essential oils and other home remedies can be an effective way to manage symptoms and support your body's healing process. Always consult with a healthcare professional if you suspect you or a family member may have the flu.
Consider using Young Living essential oils such as Thieves, which can be diffused or applied topically to help support your immune system. Drinking plenty of fluids, getting ample rest, and maintaining a balanced diet are also crucial for recovery.
Do you have any other natural flu fighting tips and remedies? Share with me!
XO
Melinda Haak
Shana