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Natural Remedies for Surviving Cold Season

Having just recovered from a bad virus I thought I would share some natural remedies that helped get me through it. These are also great tips for keeping your immune system strong if you've been lucky enough to avoid getting sick this winter. It's important to stay in tune with your mind-body connection and notice the first sign of a cold to try and nip it in the bud before it fully manifests. When I get sick I always look at it as a big sign from the universe that it's time to slow down, rest, and up my self-care regime. 


  • Mix: Lemon juice, 1 tablespoon of Manuka honey, ginger, small pinch of cayenne powder, 1 teaspoon cinnamon powder into hot water. 
  • Green Juice
  • Bone broth
  • Elderberry - has long been used as a herbal remedy for colds/flu/sinus infections. 
  • Warm foods, with ingredients like like lemon, ginger, turmeric, garlic, cilantro, lemon, and greens. Oranges are great too as they are high in Vitamin C.
  • Avoid sugar and alcohol as they can weaken the immune system. If you must then drink a hot toddy with whisky, lemon, honey, and no added sugar.
  • Hydrate hydrate hydrate with water to flush the virus out of your system.
  •  Coconut Water to replace electrolytes and pure organic orange juice for Vitamin C.
  • Licorice Root Tea has a long history of use as an herbal remedy for a sore throat.
  • Apple Cider Vinegar - add a table spoon to your water a few times a day.

Home Remedies

Oil of Oregano: As soon as you feel a virus coming on Oil of Oregano is a great antimicrobial and antiviral treatment to help you fight it off. You can ingest it in a supplement form or pure oil but I personally can't stomach it so I put the oil on the souls of my feet, which can just as easily absorbed into your bloodstream that way.

Rest your body and mind. Avoid being on your phone - the blue light from your phone and the mental stimulation of social media doesn't allow your brain to truly rest. Read a book or say helloooo to Netflix.

Infared Sauna - but remember to hydrate heavily afterwards and replenish your body with electrolytes.

For a sore throat:

Salt Water Gargle - One of the oldest home remedies for a sore throat, this may help to relieve pain, break down mucus, and reduce swelling. Mix 1/2 teaspoon of salt into a cup of warm water. Gargling once an hour or if that's not bearable as often as you can stand it!

Keep your neck covered with a scarf as this is where pathogens, viruses, and bacteria can easily enter the body. I learned this trick from the Eastern European models I lived with in Europe. They had grown up with this old tradition and swore by it. 

Essential Oils to use
For a sore throat: Tea Tree, Sage, Eucalyptus, Ginger.
Add 1 to 2 drops of the oil into the palms of your hands and rub them together to spread the oil. Cup them over your nose and take 4-6 deep and slow breaths. 

For chills and a fever: Peppermint, Tea Tree.
Apply a few drops onto a cool compress and apply to your forehead or chest.

For sore muscles and achy joints:  Tea Tree, Eucalyptus, Ginger, Rosemary, Cypress and Lavender
Add 5 to 10 drops of the oils to a hot bath and soak for as long as you can!

Apply a few drops of Tea tree oil on your pillow before you go to sleep.



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