Natural Flu Remedies for Kids and Adults: My Guide to Cold and Flu Season
Cold and flu season doesn't have to mean weeks of missed school, missed work, and lingering coughs. Supporting your immune system before you get sick, and knowing what to do at the first sign of illness, can make a real difference in how often you get sick and how quickly you recover.
Natural medicine offers many tools for this, from foods and nutrients to herbs, homeopathy, and simple home hydrotherapy. The research supports this approach too. For example, a study published in the journal Pediatrics found that daily probiotics reduced colds, fevers, and coughs in children, and the children who took them also missed fewer school days and needed fewer antibiotics.
Below is the guide I share with my own patients. For a plan tailored to you or your child, schedule a visit.
Flu Prevention
Everyday habits that lower your risk
Wash your hands often with soap and water, and avoid close contact with anyone who has flu symptoms (sore throat, fever, chills, body aches, severe fatigue, loss of appetite, or a dry cough).
Gargle twice a day with warm salt water. The flu virus often settles in the throat and nose for a few days before symptoms start, so keeping these areas clean is a simple first line of defense.
Rinse your nose daily with warm salt water using a neti pot. Always use distilled, sterile, or previously boiled and cooled water, never straight from the tap.
Get enough sleep. Sleep is when your immune system does much of its work.
Stay well hydrated. Aim for about half your body weight (in pounds) in ounces of water each day. For example, if you weigh 140 pounds, drink about 70 ounces.
Eat protein with every meal.
Manage stress through movement, rest, and activities that help you recharge
Move your body daily. Walking, stretching, swimming, yoga, and strength training all support healthy immune function.
Foods that support immunity
Nothing replaces a nourishing whole-foods diet. Focus on:
Plenty of organic vegetables, greens, and fruits daily
Garlic, onions, and ginger
Cooking herbs like rosemary, thyme, and oregano
Medicinal mushrooms like shiitake and reishi
Legumes, whole grains (more whole than ground into flour), pastured eggs and meats, wild fish, sea vegetables, and raw nuts and seeds
Key nutrients and where to find them
Protein: adults 40 to 70 grams per day; children ages 1 to 3 about 25 grams; ages 4 to 6 about 30 grams
Vitamin A: carrots, sweet potatoes, spinach, collards, kale
Vitamin E: sunflower seeds, almonds, sweet potatoes
Bioflavonoids: berries, onions
Selenium: Brazil nuts, Swiss chard, garlic
Zinc: oysters, pumpkin seeds, Swiss chard
Digestion and immunity
More than half of your immune system lives in your digestive tract, so good gut health is the foundation of a strong immune system. This is a big part of why probiotics work so well for prevention.
What weakens immunity
Too much sugar
Too little sleep
Chronic stress
Food allergens
Pollution and toxin exposure
Dehydration
Nutrient deficiencies (especially zinc, selenium, and iron in children)
Excess alcohol
Intense, prolonged exercise without enough recovery
Prevention supplements
These are general guidelines. Ask your naturopathic doctor for dosing specific to you or your child.
Adults:
Vitamin D3, dosed to your blood level
Fish oil (omega-3 fatty acids): 2,000 to 3,000 mg daily
Probiotics: about 30 billion CFU daily with food
A good-quality multivitamin and mineral
Children (ages 2 and up):
Vitamin D3, dosed for age and blood level
Fish oil: 1,000 to 2,000 mg daily
Probiotics: about 10 billion CFU daily with food
Zinc: about 15 mg daily
An immune-support liquid, such as Immune Support Liquid (Pure Encapsulations) or ImmunoBerry Liquid (Designs for Health): 1 teaspoon daily
At the First Sign of Illness
Eat light and simple
Give your body a break from heavy digestion so it can focus on fighting the infection. Choose soups, broths, steamed vegetables, and easy-to-digest meals.
Avoid sugar, alcohol, refined carbohydrates, and dairy until you feel better, since these can dampen immune function. Mucus-producing foods like dairy, wheat, and citrus can make congestion worse.
Rest, rest, rest
If you have flu-like symptoms, stay home. It helps you recover faster and protects the people around you. Children need 10 to 12 hours of sleep while sick. Follow your child's energy level. Gentle play is fine if they feel up to it, but keep them home from school, daycare, and sports while they have a fever.
Stay hydrated
Hydration thins mucus, supports fever regulation, and speeds recovery. Good choices include water, broth, miso soup, herbal teas, and electrolyte drinks. Keep breastfeeding or offering formula to infants as often as possible.
Short-term immune support
Continue your prevention supplements and add:
Adults:
Vitamin C: 1,000 mg three times daily
Vitamin A: 10,000 IU daily for up to 3 days only. Do not take vitamin A if you are pregnant or could be pregnant.
Elderberry syrup: 1 tablespoon three times daily
Homeopathic Oscillococcinum: a 3-tube course
Children (ages 2 and up):
Vitamin C: divided doses throughout the day, dosed for age
Immune support liquid or elderberry syrup: increase to 1 teaspoon three times daily
Zinc: increase to about 30 mg daily, short term
Homeopathic Oscillococcinum: a 3-tube course
Children 6 months to 2 years: Many of these can be used at a reduced dose, but please check with your doctor first. Safe options at this age include probiotics, elderberry syrup (1 teaspoon three times daily), and chewable echinacea (Esberitox).
Herbs I reach for
For stubborn viral infections, I often use antiviral and lung-supportive herbs such as lomatium, inula (elecampane), and yarrow. These are best used under the guidance of a practitioner, as lomatium in particular can cause a rash in some people.
Home Remedies for Cough, Congestion, and Sore Throat
Homemade Cough Syrup
Ingredients:
½ cup water
5 large cloves garlic, chopped
1 tablespoon minced fresh ginger
2 tablespoons thyme
½ cup lemon juice
½ cup raw honey
A dash of cayenne
Directions: Simmer the garlic, ginger, and thyme in the water, covered, for 10 to 15 minutes. Strain and let cool until warm but not hot. Stir in the lemon juice, honey, and cayenne. Store in a glass jar in the refrigerator for up to 2 weeks. Take 1 teaspoon (children over 1 year) to 1 tablespoon (adults) every few hours as needed.
Throat Coat Tea
Ingredients:
¼ cup licorice root
⅛ cup slippery elm bark (please choose sustainably sourced)
⅛ cup fresh ginger, sliced
A pinch of cayenne
Directions: Simmer the licorice and ginger in 4 cups of water, covered, for 15 to 20 minutes. Remove from heat, stir in the slippery elm and cayenne, and let it steep 10 minutes before straining. Sip warm throughout the day. (Skip licorice if you have high blood pressure.)
Flu "Hot Pot" Tea
Ingredients:
6 to 8 cups water
½ onion
5 cloves garlic
1 thumb-sized piece of fresh ginger
½ lemon
Directions: Simmer everything for 20 to 25 minutes, then strain. Add raw honey to taste. Sip throughout the day, up to 6 cups daily.
Natural cough support
Most coughs: honey (children over 1 year only), thyme, ivy leaf, and a chest vapor rub
Thick, productive cough: N-acetyl cysteine (NAC), grindelia
Spasmodic or irritating cough: ivy leaf extract
Cough interrupting sleep: lemon balm, chamomile, California poppy, and a spoonful of honey before bed (over 1 year)
Herbal cough formulas (choose one, and follow label directions): Serious Cough Syrup (WishGarden Herbs), Bronchial Wellness Syrup (Gaia Herbs), or Cough & Clear (ask our office)
Nasal and congestion support
Saline nasal drops or spray
Nasal suction for babies (NoseFrida or bulb syringe)
Breast milk drops in the nose for infants
A humidifier
Steam from a warm shower or a steamy bathroom
Neti pot rinses with warm salt water for older children and adults
Gargling with warm salt water
Hydrotherapy at Home
Warming Socks
This traditional hydrotherapy treatment supports circulation, relaxation, and sleep, and it's one of my favorite remedies for sick kids.
Start with warm feet. A warm bath or foot soak first works well.
Soak a pair of thin cotton socks in ice-cold water.
Wring them out thoroughly, until damp but not dripping.
Put on the cold, wet cotton socks.
Cover them right away with thick, dry wool socks.
Go to bed and wear them overnight, or until the cotton socks are completely dry.
A moment of coolness at first is normal. By morning, the cotton socks will be dry and the feet warm. Use nightly during illness, or 2 to 3 times a week for general immune support.
Carrot Poultice for Sore Throat
Grate a large carrot and place it in the center third of a cotton cloth. Fold the other two thirds over to make a packet. Place the single-layer side against the front of the neck, cover with plastic wrap, and wrap a wool scarf around it to hold it in place. Leave on for about 30 minutes.
Epsom Salt Baths
A warm (not hot) Epsom salt bath for 15 to 20 minutes, once daily during illness, supports comfort, relaxation, and recovery.
Understanding Fever
Fever is a normal and helpful immune response that helps your body fight infection. In most cases, the goal is to support your child through it, not to eliminate it.
We are generally reassured when:
Your child is staying hydrated (at least 4 wet diapers or urinations in 24 hours)
Your child is alert and responsive when the fever comes down
The cause of the fever becomes clear within 24 to 48 hours
Important: Any fever of 100.4°F (38°C) or higher in a baby under 3 months old needs to be seen by a doctor right away.
Do not give aspirin to children or teens who have the flu. It can cause a rare but serious illness called Reye's syndrome.
When to See a Doctor
Call 911 if your child has:
Severe difficulty breathing
Stopped breathing or lost consciousness
Blue or gray lips that do not improve
Severe stridor (a harsh, high-pitched breathing sound) with significant distress
Significant drooling or inability to swallow
Seek urgent care today for:
Stridor at rest
Retractions (ribs pulling in with each breath)
Trouble breathing when not coughing
Rapid breathing
Severe chest pain
Wheezing with breathing difficulty
Coughing up blood
An infant under 6 months with any breathing concerns
Signs of dehydration: dizziness when standing, no urine for 8 hours or more, or no tears when crying
Contact your doctor within 24 hours for:
Fever lasting more than 3 days
Fever that returns after being gone for more than 24 hours
Ear pain or ear drainage
Sinus pain around the eyes or cheeks
Non-stop coughing spells
Chest pain
Vomiting for more than 24 hours
Any infant under 6 months who is sick
Schedule an appointment if:
Cough causes vomiting three or more times
Cough is getting worse after 3 days, or lasts longer than 3 weeks
Your child has missed more than 3 days of school due to a cough
Yellow or green eye discharge
Sore throat lasting longer than 5 days
Sinus congestion lasting longer than 14 days
Your child seems to be getting worse instead of gradually improving
When in doubt, reach out. We are always happy to help you decide whether you or your child should be seen.
If you have mild to moderate flu symptoms
Stay home until you have been fever-free for at least 24 hours without fever-reducing medicine.
Rest as much as possible.
Follow the immune support steps above.
Drink plenty of clear fluids to stay hydrated.
Cover coughs and sneezes, wear a mask around others, and wash your hands often.
