Flu, cold: 12 natural remedies against winter viruses

People with depressed immune systems or nutritional deficiencies are more likely to catch the flu or colds. Stress, lack of sleep and exposure to toxins can make flu symptoms worse.

Fortunately, there are natural flu remedies that can help.

What is the flu?

Influenza is a contagious respiratory disease caused by the influenza virus. These viruses spread through the air from person to person.

Flu signs and symptoms can include:

  • – Fever
  • – Cough
  • – Runny nose
  • – Muscle or body pain
  • – Headache
  • – Tired
  • – Vomiting
  • – Diarrhea

Although anyone can get the flu, young children, pregnant women, and adults 65 and older are at a higher risk of developing serious flu-related complications.

12 natural flu remedies

So how do you get rid of the flu naturally? Home remedies for the flu include vitamins C and D, herbal supplements, essential oils, probiotics, and a healthy diet. Try these natural flu remedies to help ease your symptoms.

  • Vitamin C (1000 mg 3-4 times daily)
  • Vitamin C helps in the functioning of the immune system and stimulates white blood cells. Research shows that vitamin C has shortened the duration of colds and may decrease the number of colds in physically active people.

    Take 1,000 milligrams of vitamin C daily to prevent a cold or flu and up to 4,000 milligrams daily when you experience symptoms. To get the most dietary vitamin C, eat whole fruits and vegetables.

  • Vitamin D3 (2000 IU per day)
  • Vitamin D is produced in the body by sunlight and regulates the expression of more than 2,000 genes, including those of the immune system. Unfortunately, up to 90% of people are vitamin D deficient. Recent research shows that low vitamin D levels are linked to higher rates of colds, flu and respiratory infections.

    Many doctors believe that the amounts of vitamin D currently recommended are far too low and that it is better to choose 2000 units rather than 200-400 units per day.

  • Echinacea (1000mg 2-3x daily)
  • This herb can help your body fight infections, but it’s best taken at the first sign of illness.

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    An extract of echinacea was tested in a randomized, double-blind, controlled trial in 2013. Researchers found that echinacea effectively treated both short- and long-term respiratory tract infections. A randomized, double-blind, placebo-controlled study reports that consuming five to six cups of echinacea tea daily as soon as upper respiratory symptoms appear, and reducing that number to one cup of tea over a period five days, was effective in relieving cold and flu symptoms.

    Echinacea acts as an anti-inflammatory, which can help reduce bronchial symptoms of colds and flu. It directly attacks yeasts and other types of fungi.

    Different preparations have different concentrations of echinacea. Here are some common preparations and dosages:

    – Tablets containing 6.78 milligrams of echinacea extract, two tablets three times a day

    – 900 milligrams of echinacea root tincture daily

    – Five to six cups of echinacea tea on the first day of symptoms, then one cup a day thereafter

  • Elderberry (10 ml per day)
  • It is believed that this herb can deactivate the flu virus and boost immunity naturally. Elderflowers and elderberries are said to boost the immune system, treat the flu and relieve sinus pain.

    Elderberry seems to attack flu viruses and reduce bronchial inflammation. A preliminary study showed that when 15 milliliters of elderberry syrup was taken four times a day for five days, it relieved flu symptoms an average of four days earlier than a placebo.

  • Oregano Oil (500mg 2x daily)
  • Oregano oil has a powerful antiviral effect. Oil of oregano can be used to fight viral infections and although there are no studies specifically evaluating the effectiveness of oregano on the flu, there is research that points to the powerful antiviral properties. essential oil.

  • Zinc (50-100mg per day)
  • Zinc supports immune function and has an antiviral effect. It is most effective when taken at the first signs of illness. Zinc can ease the symptoms of the cold virus, but excessive amounts are not good for you. Take 50 to 100 milligrams of zinc daily to ward off or treat cold and flu symptoms.

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  • Beer yeast
  • This popular supplement contains B vitamins, chromium and protein. It is used for colds, flu and other respiratory tract infections. Research conducted at the University of Michigan Medical Center showed that a yeast supplement was able to reduce the severity of cold and flu symptoms, and lead to a significant reduction in the duration of symptoms in patients .

  • Essential oils for the flu
  • By rubbing peppermint essential oil and frankincense essential oil into the neck and soles of the feet, one can naturally support the immune system. Clove oil protects the body against infections and speeds up the flu cure. Research confirms that clove oil has antimicrobial and antioxidant properties.

  • Chiropractic care for flu prevention
  • During the 1918 flu epidemic, flu patients who received chiropractic care survived much better than those who did not. This is because chiropractic care focuses on the health of the nervous system, which can help boost immunity. A 2011 study showed that chiropractic adjustments showed promise and could help boost the immune system.

  • Probiotics
  • Restoring the beneficial bacteria in your gut can help boost your immune system significantly.

    A 2017 lab study showed that a particular strain of probiotics, Bacillus bacteria, exhibited anti-influenza activity, with complete inhibition of the influenza virus.

    A systematic review and meta-analysis of randomized controlled trials, conducted in 2017, assessed the effects of probiotics and prebiotics on the immune response to influenza vaccination. The results showed that participants who took probiotics and prebiotics showed significant improvements in protection rates against H1N1 and H3N2 strains. This suggests that taking probiotics can boost your immunity.

  • To take some fresh air
  • Indoor winter environments can be a source of concentrated toxins and germs. The dry air we inhale when we heat our homes in winter makes the airways more reactive and susceptible to viruses. Time spent outdoors in winter is also rewarded with an extra supply of sunlight.

  • The Best Foods for Flu Recovery
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    Plus, here are the best foods to eat while recovering from the flu.

    Light, easily digestible foods: Include soups with bone broth, cooked vegetables, or herbal teas to aid digestion. Don’t force yourself to eat.

    Water: Adequate hydration is the key to flushing the virus out of your system. The liquid helps your body eliminate bacteria and viruses from your system. Green and black teas are powerful immune system boosters and antioxidants.

    Hot Water with Lemon, Honey, and Cinnamon: Honey and cinnamon help prevent mucus buildup and lock in hydration.

    Ginger: Prepare ginger tea and add honey.

    Garlic and onions: These two vegetables help boost immune function.


    Gerry Schwalfenberg, Vitamin D for influenza. Can Fam Physician. 61(6): 507.

    Lindenmuth GF: The efficacy of echinacea compound herbal tea preparation on the severity and duration of upper respiratory and flu symptoms: a randomized, double-blind placebo-controlled study. J Altern Complement Med.6(4):327-34.

    Zakay-Rones Z: Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections.J Int Med Res. ;32(2):132-40.

    Gilling DH: Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus. J Appl Microbiol. doi: 10.1111/jam.

    Mousa HA: Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies. J Evid Based Complementary Altern Med. 166-174.

    Julita A Teodorczyk-Injeyan: Interleukin 2-regulated in vitro antibody production following a single spinal manipulative treatment in normal subjects. Journal of Chiropractic & Manual Therapies


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