Cold and Flu season Part 1

Symptoms vary during the cold and flu season. In general, the symptoms of influenza are more severe and last longer than those of a cold. The symptoms of flu can include fever (or feeling feverish/having chills), cough, sore throat, runny or stuffy nose, muscle or body aches and pains, headaches and fatigue (tiredness). Although some adults will also experience vomiting and diarrhea these symptoms are more common in children.


The common cold symptoms usually include, a runny nose, blocked sinuses, sore throat, coughing, headaches, body aches fever or chills, so both seem pretty.


Home Remedies to apply during a cold or flu season


Have you looked into the following home remedies which may help prevent illness, reduce symptoms, and shorten the duration of a cold or the flu? Here is my short list:-


  1. Zinc – For Cold and flu


A zinc supplement may help treat a cold.

Studies suggest that zinc supplementation may help shorten the length of a cold and lessen symptoms. Experts believe that this is because zinc prevents rhinovirus, the virus that causes the common cold, from replicating in the body.

Zinc can be taken as a tablet, lozenge, or syrup, but should always follow the dosage advice on the packaging. Too much zinc can cause nausea and stomach aches.

Zinc is available online and in pharmacies as a supplement or nasal spray. Using a zinc nasal spray can sometimes cause people to lose their sense of smell temporarily so just be careful and don’t go overboard.


  1. Honey


Honey has antimicrobial properties, which may allow it to fight some bacteria and viruses.

People can try stirring some honey into hot water to soothe a sore throat or cough. Adding lemon provides extra flavour and vitamin C.


  1. Echinacea


Some people use herbal extracts from the Echinacea plant to help prevent colds and relieve nasal symptoms.

Research has shown that components of Echinacea may support the immune system. Some have antiviral properties and may fight against flu viruses.

Research on the effectiveness of Echinacea in treating a cold has produced mixed results to date, with some studies showing no benefit.

Other studies have found that certain Echinacea products may reduce a person’s likelihood of getting a cold by 10–20 per cent.


  1. Garlic


Garlic may help fight off a common cold because it has antibacterial and antiviral properties.

A Study has found that people who took a daily garlic supplement for 3 months had fewer colds than those in a placebo group.

Garlic has long been a home remedy for colds and the flu. People can eat raw garlic, incorporate cooked garlic into meals, or take a supplement.


  1. Menthol


We can use menthol leaves for steam therapy, blocked sinuses and congested airways are common symptoms of a cold, which menthol can help relieve. Menthol comes from many types of the mint plant. It has antibacterial and pain-relieving effects and is an ingredient in many vapour rubs.

People can also add menthol to hot water for steam inhalation. It has also been found that vapour rub containing menthol, eucalyptus, and camphor significantly improved sleep in children and adults with cold symptoms.


Do you find yourself coming down with cold symptoms more often than not? Feeling tired and run down? Do you realise what you eat plays a major role in boosting our immune system and making us feel more energised overall? Here is a link to our 1-day meal plan.


Keep reading, click Part 2 in the series.


Try it for yourself



Nicole McDermott

I am passionate about working with people on a holistic level to balance hormones, improve mood, manage weight all whilst educating people on the benefits of a balanced whole foods diet. Follow more great advice from Nic here.