Today I want to share with you my Top 10 Natural Cold & Flu Remedies if you’re feeling a little under the weather. It certainly is the time of year for colds and flus and it’s normal that we should catch the odd thing, but what’s really important is that we recover quickly and naturally. Below are a few things from my ‘medicine’ cupboard.

Cold remedies


Turmeric’s incredible healing powers have been utilised by Eastern cultures for millenia. The medicinal properties of turmeric come from it’s bright orange compound – curcumin, which acts as a potent anti-inflammatory, anti-bacterial and anti-viral. It is an excellent remedy for colds and in particular for coughs, as it helps relieve chest congestion by getting rid of phlegm. The fresh root can be made into a tea or golden milk {non dairy milk} for colds, or the powder can be mixed with honey to relieve a dry cough.


Ginger has the ability to heat the body up from the inside to promote perspiration, which in a similar way to the body’s natural reaction to bacterial or viral infections, makes our organism a hostile place for bugs to thrive in. You can make a super powerful ginger shot by juicing fresh ginger, turmeric and apple or alternatively you can make a warming ginger, honey and lemon tea.


Raw honey is a fantastic anti-viral, anti-bacterial, and anti-fungal, it soothes coughs and helps with digestion. Add it to a healing tea with ginger, turmeric and lemon. A teaspoon of honey (local / raw preferably) and a 1/4 teaspoon of cinnamon can usually knock out a cold within a couple of days. It’s a cold remedy that kids love – best to take with first sniffles and then twice a day.


Lemon is a classic cold busting ingredient and I couldn’t leave it off my list. Its high Vitamin C content is excellent in giving the immune system a boost when we feel a cold coming on. Add lemon juice to smoothies, broths or a hot honey, lemon and ginger tea.

Cold remedies2

Turmeric, Ginger, Lemon & Honey Tea

Grate some fresh turmeric into your cup {or use 1 tsp of ground turmeric}, add a couple of slices of fresh ginger, 1 slice of lemon, a pinch of ground black pepper and a tsp of raw honey. Cover with boiling water, stir and let it infuse for 10 minutes. Drink up!
{note: the black pepper helps the body utilise the turmeric}


Cinnamon is considered a pain-killer due to its prostaglandin-inhibiting action which is a great thing when you’re suffering with muscle aches and pains from a cold. In both India and Europe, cinnamon has been traditionally taken as a warming herb for colds, often in combination with ginger. There’s a delicious cinnamon tea by PUKKA which you can find in most supermarkets or your local health food shops. {also see HONEY}


Garlic is an incredible food. Sometimes referred to as “Russian Penicillin”, it is anti-viral, anti-microbial and anti-bacterial, it can help fight off all kinds of bugs from the common cold to stomach viruses. The most effective way to eat it is crushed and raw as the most active ingredient in garlic – allicin, is easily destroyed by heat. Just make sure you’re not around anyone when you do – haha! So if you don’t want to just gnaw on a clove of garlic, a good way to have it raw is by making a spread like humous or guacamole or by adding it to dressings like this one here.


Sage might just remind you of Christmas dinner, but sadly it has been forgotten as a medicinal herb by the Western civilisation. The Ancient Greeks, the Roman and Chinese all recognised its many healing properties. Sage is a powerful antimicrobial, great to steam with to help clear out the nasal passages, sinuses and chest. Similarly to ginger, if drank as a tea, it can induce a sweat if you have a fever which will help to eliminate any microbes. *note: not to be used by pregnant or lactating women as it can stop the flow of milk.


Keeping hydrated is always important but even more so when you’ve got a cold or flu. As well as being hugely important for our every cell, water helps flush out toxins through the kidneys and helps loosen congestion. Drinking herbal teas such as chamomile, green tea, cinnamon tea and vegetable broths is another good way to keep hydrated in winter, while also getting some other beneficial nutrients and antioxidants into your body.


Eat and drink your greens!! Especially if you’re feeling a little under the weather, up your intake of greens to 2-3 servings per day. With antioxidants, vitamin and minerals galore, your body will thank you for it! Add kale or spinach to a smoothie, have swiss chard as a side with your meal and add lots of herbs like parsley and coriander to your salads, soups and stews. See our Nourishing Lunch Bowls, Simple Roast Veg, Green Breakfast Smoothie and Warming Miso Soup for ideas of how to incorporate more greens into your diet.


Gargling with warm salt water morning and night can help reduce swelling in the throat, loosen mucus and helping to flush out irritants or bacteria. The way it works is by drawing out fluids from any inflamed areas while at the same time, a saline environment prevents bacteria from growing. We all know this because salt has been used to preserve meat for centuries as it stops bacteria from growing. The kind of salt I’m talking about is the natural sea salt or himalayan salt which are natural products, unlike the fake, factory made table salt you find in supermarkets. Dissolve 1 tsp of salt in hot water, let the water cool down, then gargle and spit.Repeat morning and night. You can also use a salt water pipe which draws water through your nose, helping to clear out nasal and sinus congestion.

With love,



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