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Your Ultimate Guide to Treating Cold & Flu at Home Naturally

Writer's picture: Amani AbouAmmoAmani AbouAmmo

Updated: 2 days ago


A hand hodling a thermometer with high temp and a person in the background in bed sick


Cold and flu season is here, bringing along coughs, sneezes, and fatigue. If you’re looking for natural remedies to relieve symptoms and boost immunity—without relying on pills or unnecessary antibiotics—you’ve come to the right place!


As someone with a little one who has a vulnerable respiratory system, I’ve mastered the art of natural healing using essential oils, supplements, and immune-boosting foods. In this guide, I’ll share my best remedies to help you and your family recover faster and naturally.


🚨 The Truth About Antibiotics


Before we dive into remedies, let’s clarify an important fact:


🔹 Antibiotics treat bacterial infections, NOT viral infections like the cold and flu.

🔹 Doctors need to identify the specific bacteria to prescribe the correct antibiotic.

🔹 Antibiotics kill both bad & good bacteria, disrupting gut health and potentially weakening immunity over time.

Antibiotics are ineffective against viruses: A reminder about inappropriate usage risks.
Antibiotics are ineffective against viruses: A reminder about inappropriate usage risks.

💡 What’s the takeaway? If your symptoms are mild to moderate, try natural remedies first. But always see a doctor if symptoms worsen or persist.


🤧 Common Cold & Flu Symptoms


According to the CDC, the flu, COVID-19, and other seasonal infections share several common symptoms:


Fever or chills

Cough & sore throat

Shortness of breath

Fatigue & muscle aches

Runny or stuffy nose

Headaches


Since most seasonal illnesses share similar symptoms, you can use the same natural healing methods to relieve them. Let’s dive in!

A hand in black glove holding a round shaped sign to symbolize bacteria









🌿 The #1 Essential Oil for Cold & Flu Relief: Oregano Oil


Oregano essential oil is a powerful natural antibiotic. A study testing five strains of bacteria found that oregano oil effectively killed all of them—making it a must-have for immunity support.


How to Use Oregano Oil for Cold & Flu


Amber glass bottle of oregano essential oil with fresh oregano leaves and a dropper on a wooden surface, highlighting its natural and aromatic qualities.
Amber glass bottle of oregano essential oil with fresh oregano leaves and a dropper on a wooden surface, highlighting its natural and aromatic qualities.

Method 1: Mix 1 drop of oregano oil with 1 tsp of carrier oil (coconut, olive, or sunflower oil) and apply it around your belly button twice a day for 2 weeks.

Method 2: Add 1 drop to 1 tbsp of honey and consume it directly or mix into a cup of tea.

Method 3: Add 1 drop to warm soup or salad dressing, but never heat it directly, as heat destroys its beneficial compounds.


💡 Tip: Always choose high-quality, organic essential oils, especially if consuming them.


🌬️ Essential Oils for Specific Symptoms

🔥 Fever


✔ Mix 2 drops each of peppermint & orange essential oil with 1 tsp of carrier oil.

✔ Apply along the spine & back of the neck for cooling relief.


🤒 Cough


Method 1: Diffuse 2 drops each of orange, mandarin, and cypress oils.

Method 2: Take a steam bath with 5 drops of peppermint, eucalyptus, or anise oil.

Method 3: Hand cupping method – Rub 2-3 drops of peppermint, eucalyptus, or anise oil between your palms, cup over your nose, and inhale deeply.


😤 Shortness of Breath


Diffuse: 2 drops each of eucalyptus, peppermint, and oregano oil in 100ml of water in a diffuser.

Topical: Mix 1 drop each of peppermint & eucalyptus with ½ tsp carrier oil and apply to the chest.


😩 Fatigue


Hand cupping method: Inhale 2-3 drops of bergamot oil.

Topical: Mix 1 drop each of coriander & cumin oil with 1 tsp carrier oil and apply around the belly button.


😖 Sore Throat


✔ Mix 1 drop each of Niaouli & lemon oil in a glass of water and gargle.

✔ Add a pinch of salt for extra antibacterial benefits.


🤧 Runny Nose


Hand cupping method: Rub 2 drops of peppermint & eucalyptus oil in your palms and inhale deeply.


💪 Muscle Pain


✔ Mix 2 drops of peppermint oil with 1 tsp carrier oil and apply directly to the sore area.


🤕 Headache


✔ Apply 1 drop each of peppermint & lavender oil to your temples & back of the neck.

For focus & study: Use 2 drops of peppermint oil alone (skip lavender).



🥗 Immune-Boosting Foods


Your diet plays a huge role in your immune system’s strength. Add these powerful foods to your meals:


🍊 Vitamin C-Rich Foods


✅ Oranges, lemons, limes, grapefruit

✅ Red bell peppers

✅ Kiwi, papaya, strawberries


🥦 Antioxidant & Gut Health Foods


✅ Broccoli (cooked or raw)

✅ Garlic & ginger (natural antimicrobials)

✅ Spinach (rich in vitamins & minerals)

✅ Yogurt (probiotic powerhouse)


🥜 Healthy Fats & Anti-Inflammatory Foods


✅ Almonds & sunflower seeds

✅ Turmeric (powerful anti-inflammatory)

✅ Green tea (high in antioxidants)

✅ Poultry (chicken soup is a go-to!)


💊 Supplements for Strong Immunity


To support your body during cold & flu season, consider these essential supplements:


Vitamin D3 (3000-5000 IU daily) – Supports immune function

Vitamin C (1000mg daily) – Powerful antioxidant & immune booster

Zinc – Helps shorten colds & fights infections

NAC (N-Acetyl Cysteine) – Supports lung health & mucus breakdown

Elderberry – Natural antiviral properties


🧼 DIY Natural Hand Sanitizer & Disinfectant


🌿 DIY Hand Sanitizer


Applying hand sanitizer to maintain cleanliness and hygiene.
Applying hand sanitizer to maintain cleanliness and hygiene.

Ingredients:

• 2 oz spray bottle

• 3 tbsp witch hazel or 190-proof alcohol

• 5 drops vitamin E oil (optional, for soft hands)

• 5 drops each: lemon, orange & tea tree essential oil

Filtered or distilled water


Instructions:

1️⃣ Add all ingredients to the bottle.

2️⃣ Shake for 15-20 seconds.

3️⃣ Fill with water, shake again, and it’s ready!


🧽 DIY Natural Disinfectant


✔ Use essential oils like:

🍋 Lemon & orange

🌿 Peppermint & tea tree

🍃 Bergamot, lime & lavender


How to Use:

• Put a few drops on a damp cloth & wipe down surfaces.

Diffuse oils in a 100ml diffuser to disinfect the air.


🚨 When to See a Doctor


While natural remedies support healing, always seek medical attention if you experience:


High fever (above 103°F or 39.5°C)

Severe breathing difficulty

Persistent symptoms lasting more than 2 weeks

Signs of dehydration or confusion


Your health comes first—trust your instincts & get medical help when needed.


Final Thoughts: Natural Healing is Powerful!


Cold and flu season doesn’t have to leave you feeling helpless. With essential oils, nutrient-rich foods, and immunity-boosting habits, you can recover naturally and strengthen your body for future illnesses.


🌿 Which natural remedy is your go-to during flu season? Share in the comments! 💬


📢 Shop My Essential Oil Blends for Cold & Flu Relief! Shop Now


 

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Disclaimer:

The information on this blog is for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional before using essential oils, particularly if you have any underlying health conditions, are pregnant, breastfeeding, or taking medications. Essential oils are not a substitute for traditional medical treatment.

Emmila does not assume any responsibility for any adverse effects resulting from the use of the information provided on this blog.

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