Natural Cold and Flu Remedies: How to Build Host Health and Stay Strong All Season

The cold and flu season always sneaks up on us. It’s the unwanted guest we all prepare for and wish would never arrive. Over the years, I’ve found natural cold and flu remedies that help me keep my body strong and resilient so I can survive the holiday season and maybe even grab some joy here and there. It’s all about building what I call “host health”, making your body an environment where germs simply can’t thrive.

The most powerful thing you can do for yourself during cold and flu season is limit sweets and focus on organic, whole foods and vegetables. But let’s be real, that doesn’t always happen, especially when co-workers bring in your favorite treats or you’re attending those fabulous holiday parties. Not everyone has my mom’s discipline and willpower! Some of us need the reminder that nothing tastes as good as health feels.

You’ve officially entered Cold & Flu Season… proceed with tissues and herbal tea.

I thought it would be helpful to share some of my favorite natural cold and flu remedies. Feel free to share these with your friends and family! In addition to finding most of these on Amazon, you can also create a Fullscript account.

Fullscript is a trusted site for high-quality, professional-grade supplements (no worries about counterfeits, which unfortunately can happen elsewhere). Once you’ve used my link to set up your account, you can reach out to me at info@anthemholistic.com or fill out a contact form letting me know you created your account and want the discount. I’ll mark your profile at 20% off your supplements as a thank-you for taking care of your health this season. Click here to create your account.

Why Building Host Health Matters During Cold and Flu Season

Building strong host health is the best defense against seasonal illnesses. When your body is nourished and supported, it becomes less hospitable to viruses and bacteria. Focusing on immune system support through diet, lifestyle, and the right supplements is the foundation of staying well naturally.

My Favorite Natural Cold and Flu Remedies

Hydration: The Foundation of Every Natural Cold and Flu Remedy

Staying hydrated is one of the simplest yet most powerful ways to support your body during cold and flu season. When you’re dehydrated, your immune system has to work harder, mucus thickens, and your body struggles to flush out toxins.

Drinking plenty of clean water, herbal teas, or electrolyte-rich beverages helps thin mucus, regulate body temperature, and keep every cell functioning at its best. I like to add a pinch of sea salt and a squeeze of lemon to my water for extra minerals and immune support. Create small habits that make a big difference in staying well naturally.

Sipping my way through cold and flu season one lemony boost at a time.

Warrior Supplement by Khroma

This is my secret weapon. Packed with oregano leaf, garlic, elderberry, and other powerful herbs, it gives my immune system the boost it needs. Taking it daily helps keep viruses and bacteria at bay so I can stay healthy even when everyone around me is sick. Click here to buy on Prime.

Oregano Oil + Garlic Capsules

These two are a dynamic duo! Both are natural antimicrobial powerhouses that help your body fight off bacteria and viruses. I take them together when I feel a cold coming on, or just as a preventative measure during peak season.

Colloidal Silver for Immune Support

Colloidal silver is a gentle immune booster that supports your body in fighting off bacteria and viruses, especially at the first tickle of a cold. Just remember to follow dosing guidelines and check with your healthcare provider if you’re unsure. Fun fact: The phrase “born with a silver spoon” partly came from the wealthy using melted silver medicinally. 

Vitamin C for Cold and Flu Prevention

Vitamin C is my go-to for everyday immune support. It helps your body make white blood cells to fight infections and strengthens tissues in the respiratory tract. Keeping it on hand during cold and flu season is a small step with big benefits.

Zinc: An Immunity Powerhouse

Zinc is amazing for fighting off colds. Taken at the first sign of illness, it can help shorten symptom duration and keep your immune cells functioning at their best.

Vitamin D/K for Winter Wellness

I love getting outside for sunlight (more on that below!), but I also supplement with Vitamin D and K during the winter. These two work together to reduce inflammation, support immunity, and keep bones and the cardiovascular system healthy. A quick tip: Always take D and K together. High doses of Vitamin D without enough K can cause calcium to build up in the wrong places. Vitamin K helps direct it to your bones where it belongs.

Elderberry: A Natural Cold Remedy

Elderberry syrup is a must-have in my medicine cabinet. It’s rich in antioxidants and can help reduce viral replication. I take it at the first sign of a sniffle. It’s one of the gentlest ways to help your body fight illness naturally.

Honey and Lemon: A Classic Natural Cold and Flu Remedy

Sometimes the simplest remedies are the most effective. Honey and lemon have been used for generations as a natural way to soothe sore throats, calm coughs, and support the immune system. The vitamin C in lemon helps boost immunity and fight off infections, while raw honey offers antibacterial and antiviral properties that can help reduce irritation in the throat and support recovery.

I like to mix warm (not hot) water with a squeeze of fresh lemon and a spoonful of raw or Manuka honey. It’s a comforting drink that hydrates, nourishes, and helps your body fight off cold and flu symptoms naturally. You can also drizzle honey over herbal tea or even take a small spoonful straight for a throat-soothing boost.

Flu season called. I said, ‘Hold on, I’m brewing something."

Ginger: A Warming Natural Remedy for Colds and Flu

Ginger is one of my go-to remedies when I feel a cold coming on. This powerful root has natural anti-inflammatory, antiviral, and antibacterial properties that help your body fight infection and ease symptoms. It’s also wonderful for soothing sore throats, calming nausea, and improving circulation, all of which can help your immune system work more efficiently.

When I’m under the weather, I like to make fresh ginger tea by simmering slices of raw ginger in water for 10–15 minutes, then adding a little lemon and honey. It’s warm, comforting, and helps clear congestion while giving your immune system a boost. You can also add fresh ginger to smoothies, soups, or stir-fries for everyday immune support during cold and flu season.

Reduce Sugar and Carbs for Better Immune Function

Cutting back on sugar and refined carbs is huge. Sugar feeds inflammation and can suppress your immune system, making it easier for viruses to take hold. Sticking to whole foods helps your body stay strong and less hospitable to germs. It’s no coincidence that we see more colds and flu around the holidays because our sugar intake skyrockets!

Tastes like Christmas… feels like a sore throat waiting to happen.

Ivermectin for Host Health

Ivermectin has been used to support host health and treat certain infections, including parasitic ones. I personally know people who’ve found success using it under medical supervision for various chronic issues. It’s now a permanent part of my wellness toolkit. That said, I’m not a doctor, and you should always consult your healthcare provider to ensure it’s right for you. Check out All Family Pharmacy for Ivermectin and other hard to find prescriptions.

Sunlight for Natural Vitamin D

I make it a habit to soak up morning sunlight to help regulate my circadian rhythm, then aim for midday sun to boost Vitamin D levels. Sunlight improves mood, energy, and immune function. It’s a natural and free way to support host health. 

Pro tip: Take off your sunglasses when you’re outside for Vitamin D exposure. If your eyes are shaded, your brain doesn’t fully register daylight and won’t send the right signals to your skin for protection and hormone regulation.

Grounding for Stress Reduction and Immunity

Yes, I walk barefoot outside whenever I can since I live in Arizona! Grounding helps reduce inflammation and oxidative stress while calming the nervous system. It’s a simple habit that brings big benefits for immunity and overall resilience. For those of you stuck inside, try staying grounded with a grounding mat. Click here to purchase on Prime.

NAC for Congestion and Respiratory Support

I take NAC (N-acetylcysteine) whenever I feel congestion coming on. It thins mucus, eases breathing, and replenishes glutathione, the body’s master antioxidant. It’s also great if you struggle with sinus issues or chronic drainage.

Snot today, germs… maybe tomorrow.

doTERRA On Guard for Seasonal Protection

This essential oil blend is one of my seasonal favorites. I diffuse it around the house or take it internally (safely) to help reduce exposure to germs. It smells amazing and gives me a little extra immune backup when I need it most. You can also buy their softgels and throat lozenges.

Final Thoughts on Staying Healthy This Holiday Season

I hope the information in this blog helps you keep your body healthy, resilient, and happy during the holiday season so you never have to miss a fun party, a family gathering, or a day at work. These simple, natural cold and flu remedies can make a big difference in supporting your host health and immune system, giving you the confidence to enjoy the season to the fullest.

If you found this helpful, I invite you to explore my other blogs for more tips on wellness, immunity, and holistic living. And if you’d like personalized guidance on building your own immune-boosting plan, feel free to schedule a discovery call with me. I’d love to help you feel your best, naturally.