Tips for Cold and Flu season

As the temperatures drop and indoor air dries, our immune systems work a little harder to keep us balanced. Rather than waiting for symptoms to strike, this is the perfect time to nourish your body’s natural defenses and create daily rituals that build resilience from the inside out. From supporting your mucosal immunity to keeping your environment comfortably humid and leaning on time-honored herbal allies, these gentle yet powerful practices can help you stay grounded, clear, and well all season long.

Hydrate Your Defenses: Keep your mucous membranes healthy with fluids, broths, and a home humidifier and saline nasal rinses. Moisture supports your body’s first line of immune defense and eases congestion, especially at night.

Warmth is Medicine: Even mild chilling can suppress nasal immunity. Keep your neck and ankle/feet warm, and sip tea or broth throughout the day to help your body stay resilient.

Feed Your Gut, Feed Immunity: Rotate fermented foods like kimchi, kefir miso, and sauerkraut to nurture microbiome diversity, a key regulator of immune balance.

Rest Deeply: Prioritize restorative sleep between 10 p.m. and 2 a.m. when immune repair peaks. Consistent, quality sleep strengthens antibody response and recovery.

Build Your Herbal Defense: Botanicals like lemon balm, echinacea, thyme, garlic, onion, elderberry, ginger, and honey naturally support immune resilience and shorten viral duration. Try them in teas or tonics or in our favorite winter blend, Fire Cider. Check out our recipe!

Fire Cider Recipe

1.     1/2 cup of fresh grated ginger root

2.     1 medium onion- finely diced

3.     5-10 cloves garlic, finely minced

4.     1/2 cup fresh grated horseradish

5.     Juice and peel of 1 lemon

6.     Fresh Turmeric root or powder – 1 tsp per 8oz of container (adjust according to size of jar)

7.     Black pepper

8.     Cinnamon stick

9.     Culinary spices of choice (basil, thyme, oregano, rosemary etc.)

10.  Dash of cayenne pepper

11.  Apple Cider Vinegar

12.  Local, raw honey

Instructions

1.Fill a clean 1-quart jar ⅔ full with herbs, then cover with equal parts apple cider vinegar and honey.

2.Cover with parchment or wax paper before sealing the lid, and store in a cool, dark place for 2 weeks.

3.Strain the mixture through a fine mesh sieve, pour into a sterile jar, and label.

Refrigerate for up to 6–12 months; take 1–2 tablespoons daily for cold and flu support.