30/05/2026
When you've caught a cold or flu, here's what to do:
Rest — seriously, actually rest
Your body heals when it's not busy doing everything else. Cancel the plans, call in sick, sleep in. This is not the time to push through
Hydrate like it's your job
Warm water with lemon and honey, ginger tea, bone broth, herbal teas — keep fluids up all day. Hot liquids are especially good because they help loosen congestion and soothe an irritated throat.
Reach for echinacea early (if you need some contact me)
The moment you feel something coming on — that scratchy throat, the heavy head — that's your window. Echinacea works best in the first 24–48 hours, so don't wait until you're flat on your back.
Herbal mix is your friend
It's not just an old wives' tale — there's actually decent research behind certain herbs for shortening how long you're sick and how bad it gets. Take it at the first sign and keep going through the illness. You will have to book in a quick apt to get these.
Zinc lozenges
Zinc taken early can shorten the duration of a cold. Let the lozenge dissolve slowly in your mouth rather than swallowing — that's where it does its best work.
Garlic — don't be shy
Raw garlic is one of nature's most powerful antimicrobials. Crush a clove, let it sit for 10 minutes (this activates the allicin), then add it to food or swallow it with water. Yes, you'll smell. But its worth it.
Ginger and turmeric — inflammation fighters
A simple tea of fresh ginger, turmeric, lemon, and honey is genuinely therapeutic — not just comforting. It helps ease inflammation, settles the stomach, and gives your immune system a helping hand.
Vitamin C — go higher than usual
When you're sick, your body burns through vitamin C fast. Bump up your intake with kiwifruit, citrus, capsicum, or a supplement. Sometimes higher short-term suppelementation is recommended during illness.
Steam inhalation
A bowl of hot water, a towel over your head, a few drops of eucalyptus or tea tree oil — old school but genuinely effective for blocked sinuses and chest congestion. Do it a couple of times a day.
Skip the sugar
We know, you want comfort food. But sugar actually suppresses immune function for a few hours after eating it. Stick to soups, broths, cooked vegetables, and easy-to-digest whole foods while you're unwell.
Don't rush back
Feeling 80% better is not the same as being better. Going back to full speed too soon is one of the most common reasons people relapse or end up with a lingering cough that hangs around for weeks. Give yourself the extra day.
If you have a high fever, symptoms are getting worse after a few days, or you're struggling to breathe — please see your Naturopath or other health practitioner.
