While the winter is well a truly here, so are all the nuisance bugs that can cause us to feel lethargic, achy, dehydrated and generally off-our-game. Before you know it inflammation kicks in which can leave some of us bedridden for days and lets face it, “ain’t nobody got time for that”!

As a working and studying mum, having the flu or even the common cold is a real set back as trying to find the time to rest, let alone do anything productive, is virtually impossible.

As a training naturopath what I’m finding most fascinating is how easy it is to put together some very basic natural remedies with some of the things most of us have in our pantry at home. They are very safe and can be very effective in preventing the symptoms, as well as reducing the severity of the cold or flu once they occur.

My 7 Go-To Remedies For This Winter

1. Salt and Bi-carb soda

Add 2 tspns of salt and 2 tspns of bi-carb in approximately 150ml of warm water. Stir until completely dissolved. Use this as a throat gargle twice a day. This easy remedy will help to relieve a sore throat and has antibacterial properties that may prevent infection of the throat.

2. Chamomile

Brew some chamomile and drink warm with 1 teaspoon of quality raw honey. Due to its anti-inflammatory, anti-bacterial and relaxant nature, drinking this tea regularly can help to ward-off infections and relieve mild pain and discomfort. This tea is also great for menstrual cramps, stress and anxiety and can be beneficial as a sleep aid. What I love most about this tea is that it is very palatable so especially great for children.

3. Eucalyptus Pure Essential Oil

Remember the old wives remedy of vicks in a bowl of hot water and towel over the head? Well minus the petrochemical, there was some real effectiveness to this as a decongestant. Add 5 drops of eucalyptus oil to a bowl of hot water and relax at the table, close your eyes (important as the fumes can irritate the delicate membrane of the eyes), cover the head with a towel, lean over the bowl and breath in and out for 10-15 minutes. This is effective in the relief of feeling blocked and congested. Especially beneficial for head colds.  Diluting 1-2 drops in 10-12ml of a carrier oil (cold-pressed sweet almond oil, jojoba, or coconut oil are great carriers) and massaging in the chest and back region can help with chest infections, bronchial infections and cough. Diffusing Eucalyptus pure essential oil is also great. Avoid doing excessively though if suffering from a wet, phlegmy cough as the moisture can create dampness in the chest that can exacerbate symptoms.

4. Ginger & Honey

The list of benefits of ginger and honey are endless, hence a staple in our home. Fresh ginger contains gingerol, a bioactive substance that can help lower the risk of infections. It is anti-bacterial and anti-inflammatory and in conjunction with the therapeutic effects of honey, the properties of this remedy become amplified. Brewing  1-2 tablespoons of grated fresh ginger, adding a teaspoon of honey and a squeeze of fresh lemon juice not only tastes great but is helpful as a seasonal illness preventative as well as an anti-inflammatory agent that may assist in reducing the symptoms and duration of common cold and flu. Due to the nature of the ginger root and the importance of keeping hydrated during times of illness, drinking several cups a day can be extremely beneficial (be mindful of the amount of honey when having more that 2-3 cups per day).

5. Lavender Essential Oil

Lavender is a wonderful essential oil to use for it calming, quietening and relaxing properties. Lavender may assist during times of physiological as well as psychological stress on the body and mind and encourages restful sleep. It can be massaged (diluted) into the back or the tummy, the temples (not in children though as it may irritate their eyes), applied to a tissue and placed in a pillowcase as a sleep aid, may be added to a bath (up to 10 drops) or added to a diffuser in the bedroom to enhance relaxation.

6. Peppermint Essential Oil

Peppermint is particularly beneficial in relieving the body during times of  fever or high temperature. It has a cooling and soothing physiological effect on the body and mind. Gently massage 1-2 drops of Pure Peppermint Essential Oil diluted in 10-12mls of a carrier oil into the feet and the back of the neck to alleviate discomfort. A high temperature is the body’s defence mechanism against invasion by external pathogens (basically doing what it needs to do to get rid of bad bugs). It’s important to try to avoid suppressing this action if you can, to let nature run its course. Always seek medical assistance if high temperature persists or if symptoms become worse.

7. Magnesium Salts

Before bed, run a warm bath and add 1-2 cups of magnesium salts (you can also add the Lavender Essential Oil to this). Soak in this for up to 20 minutes. Don’t rinse off. Magnesium is effective for a multitude of ailments and during the winter months it can help with relaxation, cramping, muscle and joint aches and pains, and is particularly beneficial for individuals with sensitive skin.

These safe and effective remedies are great for children, adults and the elderly and can really ease the symptoms of the cold and flu all year round. Remember that during this time its important to stay warm, hydrated and eat a balanced diet with plenty of fresh seasonal produce that can help restore depleted nutrients in the body that are needed support optimal immune function.