Last updated on 27 February 2026 by Brisbane Livewell Clinic Editorial Team
Now is the time to start preparing your Immune system against Influenza and the Cold and Flu Season. Fortunately, we are spoilt for choice regarding natural remedies that can help prevent and may even help treat Colds and Flu. Being prepared for Cold and Flu season is super important, but many of these things go without saying.
Having a diet rich in nutrient-dense foods, good sources of lean protein, beneficial fats, complex carbohydrates, fermented foods and superfoods is essential in optimising general wellness. In addition to this, avoiding refined sugars, alcohol, convenience and takeaway foods goes a long way to supporting Immune function and overall body function. Having adequate levels of Vitamin D is also crucial to supporting the Immune system. Now that the bite has gone from the early morning sun, I am talking about the sunrise here, and it is a good time to get out and expose the skin to the sun without sun protection. Allowing your eyes to see the natural light of the early morning and late evening helps with circadian rhythm and Vitamin D to synthesise behind the eye. Regular exercise of 30 minutes, three times a week and sleep, a minimum of 6-8 hours a night are the final pieces of the staying well puzzle.
However, when a cold or flu does strike, it’s a good to know what natural remedies to keep on hand:
Zinc
Deficiency can affect the healthy functioning cells necessary for normal immune function. Low hydrochloric acid levels will impair zinc absorption, ensuring adequate GIT function is optimal in not only zinc but also the absorption of many minerals.
Olive Leaf
Traditionally used to alleviate upper respiratory tract infections, olive leaf enhances the immune system and decreases the duration and severity of colds and flu.
Echinacea
Helps reduce upper respiratory tract infections, including tonsillitis, pharyngitis, common cold, influenza. Supports the body’s resistance to infections.
Oregano
With strong antiviral and antibacterial properties, oregano is a must-have for the cold and flu cupboard. Oregano applied to the mastoid bone is particularly good for earaches in children and adults.
Andrographis
Helps to reduce the severity, duration and symptoms of colds and flu’s, relieves sore throat, fever and runny nose associated with URTI’s
Garlic
Loved by some and loathed by others’ garlic- has been used in most traditional medicine systems, including, Ayurvedic, Chinese and Western for the symptomatic relief of URTI and catarrhal conditions. If you can stomach it, I recommend crushing two fresh cloves and swallowing with a small amount of pineapple juice to assist winter colds, tonsillitis or throat infections.
Ginger
Freshly grated ginger in warm water, with or without the addition of honey and lemon, is excellent for supporting the breakdown of catarrh and decreasing inflammation associated with colds and flu.
Lemon
Fresh lemon in warm water, honey and ginger, is a beneficial tonic due to its high Vitamin C content and warming properties.
Honey
The Manuka kind.
Vitamin C
Taken in a natural form from acerola berries, rosehips, Camu Camu, can greatly decrease the severity of colds and flu and increase the body’s ability to fight infection and recover quickly.
Recipe for Immunity – Spiced Pumpkin Muffins
Proactive immune support becomes increasingly important as cold and flu season draws near. Immune health is shaped by regular nutritional and lifestyle choices, with whole, nutrient-rich foods being essential in maintaining immune function and lowering inflammation.
Ingredients
- 2 1/2 Cup Wholemeal spelt four
- 1/2 Cup Oat bran
- 2 tsp Baking powder
- 1 tsp Cinnamon
- 1/2 tsp Ground nutmeg
- 1/4 tsp Ground cloves
- 1 pinch Salt
- 1/3 Cup Walnuts (chopped)
- 1/4 Cup Pumpkin seeds
- 2 Eggs* (lightly beaten)
- 1/4 Cup Macadamia nut oil
- 1/2 Cup Honey
- 2 Cup Cooked pumpkin (puree)
- 1 tsp Orange zest
- 1 Cup Medjool dates (pitted and chopped)
Instructions
- Preheat oven to 180C
- Line 2x 12 cup muffin tray
- Add all dry ingredients to a large mixing bowl
- In a separate bowl beat the eggs (or flax egg), oil, honey and pumpkin until well combined
- Pour the wet mixture in to the dry mixture and mix until incorporated
- Add the orange zest and the dates and fold through
- Fill the lined muffin holes 2/3 full. Bake at 180C for approximately 30 minutes for large muffins or 20 minutes. Allow to cool for 5 minutes before removing from the pan.
- Serve warm fresh out of the oven or allow to completely cool before transferring to a storage container.
Note:
- For a vegan friendly alternative, substitute the eggs for 2 tablespoons of flax-seeds mixed with 6 tablespoons of water to form a gel.
Tips for cold and flu season:
- Take time to rest and recover, where possible have extra or longer sleeps, decrease stress levels with meditation and gentle yoga, reading books or being in nature.
- Wear warm clothes and avoid the wind and situations where you go from hot to cold. If you are sweaty, remove damp clothes before entering a cold environment.
- Use essential oils such as eucalyptus, tea tree, peppermint, lemon myrtle, clove to help purify the air and decrease the spread of air born pathogens.
- Wash hands regularly after blowing nose of coughing. Coughing and sneezing into your elbow to prevent the spread of illness.
- Keep shared surfaces clean, computer keyboards, telephones, door handles, etc.
- Avoid the sharing of cups, drink bottles, cutlery and bath towels, ensuring that these are hygienically sterilised after use.
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