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Wanna Combat Cold and Flu Season Like a Boss This Winter?

As the winter chill sets in, so does the dreaded cold and flu season. The combination of biting winds and indoor heating can create the perfect environment for viruses to thrive. Recently, I found myself in the clutches of a killer cold and sinus infection, prompting me to explore various remedies to alleviate the symptoms and make the recovery process a bit more bearable. In this blog post, I'll share some tried-and-true home remedies that might help you battle the winter woes like they have for me.



  1. Eucalyptus Steam Inhalation: One of the most soothing remedies for congestion is eucalyptus steam inhalation. Whether in a bowl, shower, or bath, inhaling the steam infused with eucalyptus oil can help clear nasal passages and provide relief. The way I love to do this is adding 10 drops of eucalyptus oil to 1/2 litre of hot water, cover your head with a towel, and breathe deeply.

  2. Saline Rinse/Spray: A saline rinse can work wonders for relieving nasal congestion and infection and promoting sinus health. I use hydraSense® NetiRinse but now create my own saline solution by mixing 1 cup of warm distilled water with 1 teaspoon of salt and 1/2 teaspoon of baking soda. Use a neti pot or nasal spray bottle to irrigate your nasal passages gently.

  3. Humidifier: Combat the dry indoor air that exacerbates cold and flu symptoms by using a humidifier. Moist air helps soothe irritated nasal passages and can ease coughing. Make sure to clean your humidifier regularly to prevent the growth of bacteria and molds.

  4. Air Purifier: Keep the air in your living space clean and free of germs with an air purifier. It can help reduce the spread of airborne viruses and allergens, providing a healthier environment for recovery.

  5. Teas: Certain teas are renowned for their healing properties. Chamomile tea can help with relaxation and sleep, while ginger tea can soothe a sore throat. Peppermint tea is excellent for relieving nasal congestion, and adding a bit of honey can enhance both the flavor and the throat-soothing properties. Here are some of my fav tea though: Breathe Easy and Echinacea Plus.

  6. Honey: Speaking of honey, this natural sweetener is a powerhouse when it comes to soothing a sore throat and suppressing coughs. It has anti-inflammatory, antioxidant and antibacterial agent. Add a spoonful to your favorite tea or simply take it by the spoonful.

  7. Sleep: Never underestimate the power of a good night's sleep. Your body needs adequate rest to fight off infections and recover. Create a cozy and comfortable sleep environment to encourage restful sleep during your illness.

  8. Diffuser: Essential oil diffusers can provide a calming and therapeutic atmosphere. Eucalyptus, lavender, and tea tree oils are excellent choices for easing congestion and promoting relaxation.

  9. Wet Wool Socks: I know this one may sound crazy but don't knock it until you have tried it. This unconventional remedy, known as the "wet sock treatment," involves wearing cold, wet socks to bed. While it might sound peculiar, this remedy can help stimulate the immune system and improve circulation. Simply soak a pair of wool socks in cold water, wring them out, and put them on before covering with a pair of dry wool socks.

  10. Drink Lots of Water: It's a key player in supporting your body's natural defenses and expediting recovery. Adequate hydration thins mucus, making it easier to clear congestion, flushes out toxins to aid your immune system, and maintains moisture in irritated throat and nasal passages. As a bonus, staying well-hydrated helps regulate body temperature during fevers and boosts overall bodily functions crucial for recovery. Whether through plain water, infused varieties, or herbal teas, consistent sipping throughout the day ensures a steady intake of fluids. So, keep that water bottle close, and let hydration be your unsung hero in the quest for a speedy recovery.

As the cold and flu season descends upon us, these remedies can be valuable allies in the battle against winter ailments. Remember, self-care is crucial during these times, so don't hesitate toake a pause, pamper yourself and give your body the support it needs to bounce back to health. Stay warm, stay hydrated, and cheers a warm cup of tea for a swift recovery!


Meet Jess Fraser, a vibrant Life Coach, retreat facilitator, podcast host, blogger, and avid book lover. With a passion for adventure, personal growth and transformation, Jess guides individuals on their journey towards self-discovery and empowerment. Her insightful writings and engaging podcasts inspire others to embrace change and embrace their true selves. If you enjoyed this article and would like to stay connected, join Jess at www.yourinnervitality.com to explore her latest projects, including her empowering guided journal, "Courage to Change Journal." Together, let's continue the journey of self-reflection, growth, and creating a life filled with courage and purpose.


The information provided in this blog is for general informational purposes only and is not a substitute for professional medical advice. Consult your physician or a qualified health provider for personalized advice regarding your health condition. If you have a medical emergency, call your doctor or 911.

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