How to Holistically Heal Colds & Flu

As the seasons change, so does the landscape of our health. A tickle in the throat, a runny nose, or a tired child curling up early - all signs the body is working hard to defend itself. In winter, we navigate cold mornings and warm afternoons. In spring, pollen clouds weaken our defences. In summer, long travel and short sleep wear us thin. And autumn often brings with it a wave of bugs hiding in school bags, office corridors, and shopping trolleys.

But a cold or flu is not simply bad luck. It’s often a sign that the body’s innate resilience has been taxed - by stress, by sugar, by late nights or old viruses never quite resolved.

At Apothēca by Anthia, our approach is not to fight these illnesses with force, but to support the body’s natural intelligence to nourish, strengthen, and restore.

What Causes Colds, Flu & Recurring Respiratory Illness?

Many factors can reduce immunity and increase susceptibility:

• Sudden weather changes and seasonal transitions

• Dry indoor air from heating or air conditioning

• Low vitamin D levels from lack of sun exposure

• Stress and poor sleep that suppress immune function

• Gut dysbiosis - overgrowth of unfriendly bacteria or yeast

• Post-viral fatigue (especially after glandular fever or COVID)

• Heavy metal toxicity, mould, or environmental stressors

• Food intolerances, histamine overload, or nutrient depletion
  
  

How We Treat Colds & Flu Holistically

1. Food as Medicine

When cold or flu strikes, digestion slows. Inflammation rises. The body needs warmth, hydration, and gentle nourishment not complexity.

We recommend:

• Broths made from pasture-raised chicken or wild fish bones, simmered with garlic, ginger, turmeric, thyme, sage, and lemon.

• Congee - a gentle rice porridge with cinnamon or clove.

• Steamed vegetables like kale, chard, or silverbeet, dressed with lemon and olive oil.

• Poached pears or apples with grated ginger, cinnamon, and a touch of local honey (for those over 1 year old).

• Avoid dairy, refined sugar, cold drinks, smoothies, and raw foods - they weaken digestion and increase mucous.

2. Daily Rituals & Home Therapies to Support Healing

When illness settles in, your body doesn’t need to be pushed - it needs to be supported. Slowing down, creating warmth, and restoring natural rhythms are often the most potent medicine. These therapeutic rituals and simple home remedies can help create the conditions your body needs to recover, clear infection, and return to balance.

• Prioritise rest – Deep, uninterrupted sleep is when your immune system works hardest to repair. Listen to your body’s signals and allow yourself to fully rest.

• Keep warm – Warmth is essential. Cover your neck, wear socks or slippers indoors, and stay wrapped after bathing. Avoid cold exposure, especially on bare feet or the back of the neck.

• Soak and soothe – Magnesium salt baths or mustard foot soaks stimulate circulation, relax the nervous system, and help ease muscle aches and tension.

• Encourage gentle sweating – Wrap yourself in a blanket with a warm herbal tisane and allow a light sweat to help expel pathogens and support the fever process.

• Diffuse essential oils – Eucalyptus, thyme, lemon, or peppermint oils purify the air, reduce viral load, and open up the respiratory tract.

• Steam inhalations – Pour freshly boiled water into a sturdy, heat-safe bowl and add 2–3 drops of essential oils such as eucalyptus or thyme. Place the bowl on a stable table—never on your lap—and sit comfortably. Drape a towel over your head to create a tent, keeping your face at a safe distance from the steam. Close your eyes or wear an eye mask to avoid irritation from the essential oils. Inhale deeply and slowly for 5–10 minutes to help clear the sinuses, open the lungs, and ease congestion. Keep a box of tissues nearby, and if you feel lightheaded, lift the towel and take a break. Always prioritise safety and comfort—this is a gentle ritual of care, not a test of endurance.

• Salt water gargles – Dissolve ¼ teaspoon of natural sea salt in warm water and gargle two to three times daily to soothe a sore throat and reduce inflammation.

• Chest rubs – Massage warming essential oils diluted in a carrier oil (such as olive or jojoba) into the chest and back to support lung function and ease congestion. We recommend this  natural chest rub .

• Warm compresses – Apply a cloth soaked in warm herbal tea (chamomile, sage, or thyme) to swollen glands, aching joints, or chest tightness.

• Dry skin brushing – Stimulate the lymphatic system and aid detoxification by gently brushing the skin in long, upward strokes before bathing or showering.

• Move mindfully – Gentle movement like stretching, walking, yoga, or breathwork can encourage circulation and help shift lymphatic congestion - without exhausting your system.

These daily rituals are not just supportive during illness, they can also serve as protective habits during seasonal transitions.

3. Herbal First Aid: Custom Prescriptions from Our Apothecary

We prepare tailored liquid herbal formulations to suit each patient’s symptoms, sensitivities, and constitution.

For a head cold or common cold, herbs traditionally used include echinacea root, manuka herb (the plant, not the honey), olive leaf, eyebright, elderflower, elderberry, cinnamon bark, peppermint leaf, and andrographis.

For hay fever or allergies, supportive herbs may include albizzia bark, calendula flower, thyme leaf, echinacea root, elderflower, and eyebright.

To soothe a sore throat, one might turn to myrrh, manuka herb, licorice root, marshmallow root, thyme leaf, and aniseed.

In cases of a wet, congested cough , commonly used herbs include elecampane root, white horehound, ribwort, and ginger root.

For a dry, irritable, or exhausting cough , thyme leaf, licorice root, marshmallow root, and mullein leaf may offer relief.

To support the body during a fever , traditional herbal allies include peppermint leaf, yarrow flower, elderflower, manuka herb, sage leaf, and echinacea root.

In the case of a chest infection , echinacea root, manuka herb, olive leaf, and adhatoda leaf may be considered.

For a natural antibiotic or antiseptic blend, a combination of manuka herb, echinacea root, burr marigold, olive leaf, garlic, reishi, pomegranate rind, thyme leaf, sage leaf, myrrh, skullcap, albizzia bark, andrographis, and goldenseal may be used.

To help clear mucous congestion , herbs such as eyebright, goldenrod, elderflower, ribwort, coptis, ginger root, marshmallow root, licorice root, and elecampane are traditionally included.

4. Therapeutic Teas & Tisanes by Apothēca

We offer several handcrafted tisanes designed to soothe, nourish, and support recovery:

For a Dry, Irritated Cough and Sore Throat:  Althea Tisane  is a blend of Marshmallow root, Licorice root, Lemon myrtle leaf, Thyme leaf, Aniseed. Buy here

• Traditionally prescribed by Naturopaths and Herbalists for irritated, inflamed sore throats, dry coughs and irritated & inflamed lining of the mouth, oesophagus, stomach, and intestines e.g. oesophagitis, enteritis, diverticulitis, gastritis, IBS, and IBD. Excellent for indigestion, acid reflux and heartburn

• For a strong infusion, steep 1–2 teaspoons per cup of freshly boiled water for 3–5 minutes.

• Drink warm, 1 cup three times daily.

For General Immune Support:  Citrus Orchard Immune Tisane  is a blend of Mandarin, Tangerine, Orange, Rosehip, Olive leaf & Lemon myrtle leaf. Buy here

• Traditionally prescribed by Naturopaths and Herbalists as an immune support, using vitamin C fruits & rosehip with anti microbial lemon myrtle & olive.

• For a strong infusion, steep 1–2 teaspoons per cup of freshly boiled water for 3–5 minutes.

• Drink warm, 1 cup three times daily.

For General Immunity & Pick Me Up:  Shine Tisane  is a blend of Ginger root, Licorice root, Australian Lemon myrtle leaf, Lemon verbena leaf & Lemongrass leaf. Buy here

• Traditionally prescribed by Naturopaths & Herbalists for sugar cravings, soothing a sore throat and dry cough, stress relief, support immunity, and digestive health.

• For a strong infusion, steep 1–2 teaspoons per cup of freshly boiled water for 3–5 minutes.

• Drink warm, 1 cup three times daily.
  

5. Supplement Support (Only When Needed)

Supplements should never replace a nourishing diet or rest - but when chosen wisely and tailored to the individual, they can offer targeted support to help the body recover, reduce symptom severity, and strengthen immunity.

We recommend practitioner-grade supplements , customised to each person’s constitution, symptoms, and stage of illness:

• Vitamin C – A powerful antioxidant and immune stimulant that helps reduce symptom severity and supports mucous membrane repair.

• Zinc – Shortens the duration of illness and enhances immune response, especially when taken at the first signs of infection.

• Vitamin D – Essential for regulating immune function and preventing upper respiratory tract infections.

• Cod Liver Oil – Provides vitamins A and D along with anti-inflammatory omega-3s to support immunity and reduce mucous.

• Schuessler Tissue Salts – Gentle support for fatigue, sore throats, mucous congestion, and cellular recovery.

• Probiotics – Support gut-immune connection, especially after antibiotic use or with signs of dysbiosis.

Additional supportive options may include:

• Quercetin – A natural antihistamine and anti-inflammatory bioflavonoid that helps regulate immune responses and calm allergic or histamine-related symptoms.

• N-acetyl cysteine (NAC) – Supports mucous clearance, respiratory health, and acts as a precursor to glutathione (the body’s master antioxidant).

• Medicinal mushrooms – Such as reishi, shiitake, or turkey tail, which modulate immunity and support the body’s ability to defend and repair.

As always, dosing and selection should be based on individual assessment. Not all supplements suit every constitution, and some may interact with medications or pre-existing conditions.

A professional consultation ensures you’re choosing the most effective, high-quality, and safe options for your healing journey.

Not All Supplements Are Created Equal

It’s important to remember that the form, absorption rate, and quality can vary significantly between brands and types. Consulting with a qualified professional, such as a practitioner or holistic healthcare provider, ensures that you’re selecting the most absorbable and highest quality supplements for your individual needs. They can help assess your constitution, allergies, intolerances, sensitivities, age, gender, and any medical conditions or symptoms. A professional also considers potential drug interactions and supplement ratios that may be needed based on your unique health profile. Whether it’s over-the-counter or prescription-grade supplements, the quality, effectiveness, and cost can vary widely, making it essential to have expert guidance for the best outcomes.

6. Immune Boosting Recipes

Food is one of the most accessible and powerful tools we have to support immunity. These simple recipes are designed to warm the body, soothe the senses, and deliver medicinal compounds in a form the body welcomes - especially during times of stress, fatigue, or infection.

Citrus & Herb Dressing
A bright, aromatic dressing that delivers immune support with every spoonful.

Ingredients:

• Zest and juice of 1 lemon

• 1 small garlic clove, finely grated

• Fresh sage, parsley, and thyme (1–2 tsp each, finely chopped)

• 3–4 tbsp extra virgin olive oil

• Pinch of natural sea salt

How to use:
Whisk ingredients together and drizzle over warm cooked vegetables, grains, roast chicken, or grilled fish. The herbs are rich in antimicrobial compounds, the garlic enhances immune response, and lemon zest offers vitamin C and a refreshing lift.

Garlic Toum (Immune Paste)
A potent traditional garlic condiment with strong antimicrobial and immune-activating properties.

Ingredients:

• 1 small head of raw garlic (peeled)

• Juice of 1 lemon

• ½ tsp natural sea salt

• ½ cup extra virgin olive oil

How to prepare:
Blend garlic, lemon juice, and salt until creamy. Slowly drizzle in olive oil while blending until it emulsifies into a paste. Store in a glass jar in the fridge.

Note: This is strong—start with just ¼ teaspoon per serve if sensitive. Use it stirred into warm broths, spread onto toast, or as a dip alongside warm cooked vegetables.

Egg Drop Broth
Deeply restorative and gentle on the digestion - perfect when appetite is low or energy is waning.

Ingredients:

• 1–2 cups hot chicken stock (ideally homemade from pasture-raised chicken)

• Juice of ½ lemon

• 1 organic egg, lightly whisked

• Pinch of sea salt

• Grated ginger

• Fresh parsley, coriander, thyme or oregano, chopped

How to prepare:
Bring broth to a gentle simmer. While stirring, slowly drizzle in the whisked egg to create delicate ribbons. Add lemon juice, ginger, and sea salt to taste. Garnish with fresh parsley. This soothing soup is rich in minerals, easy to digest, and offers warmth, hydration, and protein in a highly bioavailable form.

7. Prevention, Recovery & Root Cause Work

Acute support is vital. But for those who are always picking up bugs, never quite recover, or get chronic ear infections, sinus congestion, swollen glands, or bronchitis, deeper work is often needed.

Ready to Strengthen Your Immunity?

Whether you’re recovering from a virus, managing a lingering cough, or simply want to build greater resilience for the season ahead, support is available.

Book a Naturopathic Consultation
Choose from an Initial Acute Consultation for short-term symptoms, or a Longer Session if you experience recurring colds, sinus congestion, or post-viral fatigue. We’ll work with you to investigate the root cause and design a healing plan tailored to your needs - whether for you or your child.

In a Naturopathic Consultation, We May Explore:

• Gut health and microbiome (via comprehensive stool testing)

• Post-viral fatigue (e.g. Epstein-Barr, glandular fever, long COVID)

• Candida, parasites, bacterial overgrowth or undergrowth

• Food intolerances or histamine overload

• Environmental stress (mould, chemicals, heavy metals)

• Nutrient deficiencies

• Nervous system regulation and stress resilience

Join the Staying Healthy Together Club
Become a member and receive access to our Seasonal Cleanse & Immunity Reset, along with nourishing recipes, herbal protocols, self-care tutorials, and live seasonal workshops. It’s your ongoing companion for vibrant, well-supported health - whatever the weather.

Don’t just treat the symptoms - support your whole system.

Build strength. Recover well. Stay healthy together.