7 Tips To Beat Colds Naturally

My son has just got his first cold for the season (apparently it's starting early this year) and it's a nasty one! I can feel that little tickle starting in my throat too, so I thought it would be a good chance to share some tips I use as a naturopath, that I use to help my family fight off bugs and recover naturally.

1. Stay Warm

Being cold doesn't actually make us sick, but when we're cold, our body has to use a lot of energy to keep us warm, and it can give infections a chance to take hold. So by keeping ourselves warm from head to toe, this allows our body to put its energy into supporting our immune system to fight off infection. So make sure to wear warm clothing, layers and toasty socks or slippers throughout the cooler months.

2. Natural Vapour Rub & Essential Oils

Essential oils including Peppermint, Eucalyptus and Rosemary can help the sinus to feel clear and can be a great comfort to help relax and support sleep when you have a stuffy nose and head. Our Vapour Rub is handmade with all natural essential oils and infused with Elder Flower, so you can enjoy massaging into your chest, back and feet without the toxins and sticky petroleum jelly. You can also add a few drops of our Breathe essential oil blend into you vaporiser or diffuser.

3. Sinus Massage

I actually didn't come across this until my son had a long bout of sinus congestion last year, and I wish I had known about it sooner! Massaging the sinuses in the right way can help drain mucus, making breathing easier. I recommend using some saline spray first to loosen mucus, then try this technique:

  1. Using gentle pressure, massage the area between your eyebrows in a circular motion for 15-30 seconds.
  2. Next, move your fingertips to the bridge of your nose and massage outward towards your temples in a sweeping motion.
  3. Repeat this process along the sides of your nose, applying gentle pressure as you massage.

4. Eat Warming, Comforting Food

Think hearty soups, stews and curries full of vegetables to give our body the nutrients it needs. Add ginger, turmeric and garlic for an added immune boost and to reduce inflammation. Cold foods, as well as processed food, should be kept to a minimum when we're feeling under the weather.

Also makes sure to drink plenty of water and herbal teas, the extra liquids are needed when you're sick, and will help keep mucus thinner so you'll feel less congested.

5. Magnesium For Achey Muscles

Colds and flu can often leave us feeling sore, congested and head-achey. Using Magnesium Oil daily can help aches and pains, whilst also helping your body fight off infections and get better quality sleep, plus it's gentle enough for children and adults.

6. Herbs and Supplements

For an extra boost, taking some key vitamins, minerals and herbs can help ensure your immune system has plenty of the nutrients it needs. Echinacea and Elder Berry are two of my favourite herbs for immune support, and they can be taken either as a liquid, tablet or tea.

Vitamin C is known for its immune-boosting properties, as it supports the production and function of white blood cells, which help combat infections like the common cold. Vitamin D plays a crucial role in regulating the immune system and has been linked to reducing the risk and severity of respiratory infections. Zinc is essential for the proper functioning of immune cells and has been shown to interfere with the replication of cold viruses, potentially shortening the duration of cold symptoms.

Together, these supplements can help strengthen the immune system, helping the body fend off colds and shorten their duration.

7. Rest, Rest, Rest

I can't stress this enough - rest is the absolute best thing you can do to help your body fight off infection. Not always easy, especially if you have kids, but prioritising rest and sleep will give your body the time it needs to recover. So ask for help, give the kids an activity or movie to watch, and take lots of down time to relax and recover. The dishes can wait.

I hope these tips will help you get coast through cold and flu season a little easier this year, with the help of some of my favourite natural remedies.

xx Charelle - Founder & Naturopath


"It truly is a must have for your first aid cabinet! The scent is not at all overpowering and the texture of Vapour Rub is so creamy that it is easy to apply. I've had a horrible bout of recurrent infections this year and it has made such a difference. Thanks Physic Garden for making such a wonderful, effective and natural product." - Kris