7 Natural Remedies for a Cold and Flu That Save My Family

There is nothing worse than waking up with that heavy, scratchy feeling in your throat and knowing a nasty bug has finally caught up with you.

Oh, my dear, I know exactly how you feel. When the cold winds start blowing and everyone at the grocery store is sneezing, it’s easy to feel like you’re next in line for the sniffles. But before you run off to the drugstore and spend your hard-earned money on colorful syrups that make you feel like a zombie, let me share some of my favorite, time-tested natural remedies for a cold and flu. These are the very same remedies my own grandmother taught me, and they have kept my family strong, happy, and healthy for decades. They are gentle, they use simple things you probably already have in your kitchen, and they actually work.

So, pull up a cozy chair, wrap yourself in your favorite warm blanket, and let’s talk about how to get you back on your feet the natural way.

Your Kitchen Cabinet Is Your Best Medicine Chest

Before we start brewing and mixing, let me show you what you should always keep in your pantry during the chilly months. You don't need fancy, expensive powders. Nature has already given us everything we need to fight off these stubborn winter bugs.

Pantry Staple	What It Does for You	How Grandma Uses It
Raw Honey	Coats and calms a raw, ticklish throat	By the spoonful or stirred into warm herbal teas
Fresh Ginger	Soothes a sour stomach and warms the body	Sliced thin and steeped in boiling water
Garlic	Nature's heavy-hitter against nasty germs	Crushed raw in soup or steeped in a steam pot
Lemons	Packed with vitamin C and cuts through thick mucus	Squeezed fresh into hot drinks and gargles
Apple Cider Vinegar	Balances your body and clears congestion	Mixed with warm water and a little honey

If you find yourself catching every bug that goes around, you can read more tips on natural remedies for a cold and flu to keep your immune system strong all winter long.

1. The Triple-Threat Ginger, Lemon, and Honey Tea

This is the first thing I brew when I hear anyone in my house let out a single cough. It is simple, delicious, and brings instant comfort. Ginger is wonderful for bringing down inflammation and warming you up from the inside out, while fresh lemon juice cleanses your system.

To make it, slice about an inch of fresh ginger root into thin rounds. Put them in a small pot with two cups of water and let it simmer gently for about ten minutes. Pour it into your favorite mug, squeeze in the juice of half a fresh lemon, and stir in a generous spoonful of raw honey. According to the health experts at Healthline, raw honey is a brilliant natural cough suppressant that can work just as well as over-the-counter medicine for helping you sleep at night. Sip this while it’s hot, honey, and let the steam clear your nose.

2. My Old-Fashioned Onion Cough Syrup

Now, don't turn your nose up at this one, sweetheart! I know it sounds a bit strange, but onion syrup is a legendary remedy that has been used for hundreds of years. Onions are naturally full of compounds that help break up stubborn phlegm and calm down a ragged cough.

To make this, slice a red onion into thick rings. Layer the rings in a clean glass jar, drizzling a tablespoon of raw honey (or brown sugar if you don't have honey) over each layer. Put the lid on the jar and let it sit on your kitchen counter for about six to eight hours. You will see a beautiful, sweet syrup form at the bottom of the jar. Take a tablespoon of this syrup every couple of hours. It doesn't taste like raw onions at all—it tastes like sweet, earthy comfort!

3. The Garlicky Steam Tent

When your head feels heavy, your sinuses are pounding, and you can't breathe through your nose, it is time for a steam tent. This is how we clear out the nose without using those drying nasal sprays that make your nose bleed.

Bring a large pot of water to a rolling boil, then take it off the stove and set it carefully on a heat-safe table. Crush two or three cloves of fresh garlic and toss them into the water. If you have some fresh thyme or a drop of eucalyptus essential oil, throw that in too. Put your face over the pot (not too close, darling, we don't want to burn your sweet face!) and drape a large bath towel over your head to trap the steam. Breathe deeply through your nose and mouth for ten minutes. The garlic releases its natural bug-fighting properties right into the steam, clearing your head instantly.

4. The Warm Saltwater and Sage Gargle

If your throat feels like you've been swallowing sandpaper, please do not ignore it. A simple saltwater gargle is the easiest way to draw out the swelling and ease the pain. The salt draws fluid out of the inflamed tissues of your throat, which instantly relieves that tight, painful feeling.

Dissolve half a teaspoon of fine sea salt into a glass of warm water. If you have some dried sage in your spice rack, steep a pinch of it in the water first, then strain it. Sage is an old-time herb that is wonderful for soothing inflammation. Gargle this mixture at the back of your throat for thirty seconds, then spit it out. Do this every few hours, especially before you go to sleep.

5. The Wet Sock Trick (Yes, Really!)

You might think your old Grandma has finally lost her marbles with this one, but promise me you will try it! It is an old hydrotherapy trick that sounds completely crazy but works like absolute magic to relieve congestion and help you get a deep, restful sleep.

Right before bed, take a pair of thin cotton socks and soak them in ice-cold water. Wring them out completely so they are just damp. Put these cold socks on your feet, and then immediately cover them with a pair of thick, dry wool socks. Go straight to bed and get under your warm blankets. What happens next is beautiful: your body reacts to the cold by sending a rush of fresh, warm blood down to your feet, which stimulates your circulation and pulls the heavy congestion away from your head and chest. By morning, the wet socks will be completely dry and your head will feel light and clear.

6. Real, Slow-Simmered Chicken Soup

There is a reason they call chicken soup "Jewish penicillin." It is not just an old wives' tale, sweetie. A hot bowl of homemade chicken soup actually slows down the movement of white blood cells, which helps reduce the inflammation in your respiratory system. Plus, the warm, salty broth keeps you hydrated and coaxes your appetite back.

Don't buy the stuff from the can—it is loaded with artificial sodium and lacks the healing love of a homemade pot. Simmer chicken bones with carrots, celery, onions, plenty of garlic, and a splash of apple cider vinegar (which helps pull all the healing minerals out of the bones). Let it bubble away on the stove until your kitchen smells like heaven, and eat it hot with a sprinkle of black pepper.

7. A Gentle Mustard Plaster for Chest Congestion

When a cold settles deep in your chest and you have a tight, painful cough, a mustard plaster can bring wonderful relief. It warms the chest, increases blood flow, and helps you cough up the gunk that is making you feel miserable.

Mix one tablespoon of dry mustard powder with four tablespoons of all-purpose flour. Stir in enough warm water to make a smooth paste. Spread this paste onto a clean piece of cotton cloth or flannel, and fold the cloth over so the mustard paste is trapped inside. Never put the mustard paste directly on your bare skin, honey, because it can cause redness and irritation. Lay a thin towel over your chest, place the folded mustard cloth on top, and let the warmth soak into your lungs for about fifteen minutes. Take it off immediately if it starts to feel too hot.

If you want to keep your family healthy all year round, make sure you check out more tips on natural remedies for a cold and flu on my blog to build your natural defense toolkit.

Frequently Asked Questions

What is the fastest way to get rid of a cold naturally?

The absolute fastest way is to listen to your body and rest. Sleep is when your body does its heavy lifting to fight off bugs. Combine plenty of sleep with hot ginger tea, steam inhalations to keep your airways open, and plenty of warm broths to flush the toxins right out of your system.

Can children use these natural remedies safely?

Most of these remedies are wonderful for little ones, but you must remember one very important rule: never give raw honey to a baby under the age of one year. For older children, the onion syrup, chicken soup, and warm steam tents are incredibly safe and soothing ways to help them feel better without harsh chemicals.

How do I know if I have a cold or the flu?

A cold usually creeps up on you slowly with a runny nose, mild sore throat, and a gentle cough. The flu, however, hits you like a freight train. It comes on suddenly with high fevers, painful body aches, chills, and deep exhaustion. If you have the flu, you need to stay tucked up in bed and let your body rest completely.

Can I drink ginger tea every day?

You certainly can, sweetheart! Ginger is a wonderful daily tonic that helps keep your digestion happy and keeps inflammation at bay. During the cold and flu season, drinking a warm cup of ginger tea every morning is a lovely way to keep your immune system on high alert.