(Hint: They’re probably already in your kitchen)
As soon as the air turns crisp and the leaves begin to fall, I reach for the same trusted herbal allies that have supported my family year after year. These aren’t trendy supplements or complicated concoctions. They’re simple, time-tested herbal remedies for cold and flu that have earned their place in our fall and winter rhythm.
If there’s one thing I’ve learned over the years, it’s that nature knows what she’s doing. When cold and flu season hits, I don’t rush to stock up on drugstore meds. I turn to the same natural cold remedies my great-grandmother, Georgia Missouri Bailey, used.
And yes, that really was her name.
These are remedies I keep on hand every single year, not just because they work, but because they support immune health and help keep my family well through the season we’re most vulnerable.
And no, you don’t need a fancy apothecary setup or be a master herbalist to make these. Just a willingness to explore the plants already around you.
Whether you’re a seasoned herbalist or just starting your journey into holistic health at home, these five remedies are what I keep stocked for every scratchy throat, sniffle, and chilly evening.
Looking for a gentle, guided way to start your own natural wellness journey? Join my free 5-Day Wellness Challenge and take one small step each day toward a healthier, toxin-free life.
My Top 5 Herbal Remedies for Cold and Flu
1. Elderberry Syrup
Elderberries are one of the most well-known immune-boosting herbs, packed with antioxidants and antiviral compounds. When taken at the first sign of symptoms, elderberry can help shorten the duration of colds and flus.
How we use it:
I simmer dried elderberries with cinnamon sticks, cloves, ginger root, and raw honey to make a simple syrup we take daily during the colder months.
If you're short on time, you can also buy pre-made elderberry syrup. Just check the label for added sugars or fillers.
Go-To Recipe: Elderberry Syrup
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1 cup dried elderberries
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4 cups water
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2 cinnamon sticks
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4 slices of fresh ginger
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Optional: a few cloves or a strip of orange peel
Simmer for 45 minutes, then strain. Let it cool and stir in 1 cup raw honey. Store in a glass jar in the fridge for up to two weeks.
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Kid-Friendly Tip: Use a dropper bottle or stir into warm water or juice. For toddlers, reduce the honey and offer in small spoonfuls. Always consult your pediatrician for children under 1.
Seasonal Twist: Add orange peel and a pinch of clove for a cozy, spiced flavor.
2. Ginger Root
Ginger is one of those versatile herbs for immunity that I use almost daily in colder months. It’s warming, deeply supportive to digestion and circulation, and especially good when you're feeling run down.
How we use it:
I slice fresh ginger and steep it in a french press with hot water, lemon and honey for a ginger tea for immunity. We sip it daily, especially if someone is starting to feel under the weather.
Go-To Recipe: Ginger Root Fire Tea
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2 inches of fresh ginger, sliced
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Juice of ½ lemon
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Dash of cayenne pepper
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3 cups water
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Simmer for 15 minutes. Strain and sweeten with honey if desired.
Kid-Friendly Tip: Skip the cayenne and serve warm with honey and lemon.
Seasonal Twist: Add star anise or a cardamom pod for a chai-inspired tea.
3. Slippery Elm (Ulmus rubra)
Slippery elm is a beloved home remedy for sore throat. It’s mucilaginous, which means it forms a soothing coating on dry, irritated tissue. If you’ve got a lingering cough or raspy voice, slippery elm is your friend.
Go-To Recipe: Slippery Elm Lozenges
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2 tablespoons slippery elm powder
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1 tablespoon raw honey
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½ teaspoon cinnamon
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Mix into a dough. Roll into pea-sized balls and refrigerate. They’ll firm up and become ready-to-use lozenges.
Kid-Friendly Tip: Let kids roll the dough with you. You can also stir the powder into a spoonful of applesauce or honey.
Seasonal Twist: Mix in a pinch of pumpkin spice blend for a comforting fall flavor.
4. Thyme
Thyme might just be the most underrated natural cold remedy. It’s antimicrobial, expectorant, and soothing to the respiratory tract. It works wonders for deep, wet coughs.
How we use it:
We make thyme tea, use it in broths, or add it to herbal steam inhalations. You can also make thyme-infused honey as a natural cough syrup.
Go-To Recipe: Herbal Steam for Cough Relief
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A handful of dried thyme
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A bowl of hot water
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Pour boiling water over the thyme. Place your face over the bowl with a towel over your head and breathe deeply for 5–10 minutes.
Kid-Friendly Tip: Skip the steam and make thyme-infused honey instead. Steep thyme in warm honey for several hours, strain, and store. Add a spoonful to warm water or tea.
Seasonal Twist: Add rosemary or pine needles to your steam for an uplifting, forest-inspired aroma.
5. Chamomile
Chamomile is a foundational herbal remedy for beginners. While it’s known for its calming properties, it also eases inflammation, fevers, and digestive discomfort.
How we use it:
Chamomile tea is part of our nightly rhythm. I steep dried chamomile with a bit of cinnamon or pear and sweeten with honey or a splash of oat milk.
Go-To Recipe: Chamomile + Cinnamon Bedtime Tea
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1 tablespoon dried chamomile (skip the tea bags and go for bulk)
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½ cinnamon stick
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Optional: slice of pear or dried apple
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Steep for 10 minutes. Sip slowly before bed for deep rest.
Kid-Friendly Tip: Make it into popsicles by freezing the tea with a splash of apple juice. Or let it cool and serve with honey.
Make It a Ritual
Herbs don’t just work because of what they contain. They work because of how we use them. When we turn to nature with consistency and care, our bodies remember.
These five herbal remedies for cold and flu are simple, powerful tools that connect us back to seasonal rhythms and ancestral wisdom.
Create a cozy space for your herb shelf. Light a candle. Brew with intention. Let your children witness the everyday magic of herbal care.
Ready to bring more rhythm and ritual into your home? Join the 5-Day Wellness Challenge and receive daily, bite-sized steps toward a healthier, holistic lifestyle.
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Warm Hugs,
Bailey
