How to Stay Well Naturally: 5 Homemade Remedies for Cold and Flu Season

Over the last few years, having a child with autoimmune conditions has taught me that his body doesn’t always bounce back as quickly as others in our family. A simple seasonal cold can leave him drained for weeks, and even small lapses in his routine sometimes snowball into bigger flares.

Because of that, I’ve become extra conscious of how I can support him and my other children when the weather shifts, especially through autumn and winter.

These colder months can be beautiful and cosy, but they also bring shorter days, less sunlight, and more time spent indoors around germs. For us, that means immune systems need a little extra love and I’ve found that being proactive makes all the difference.

Instead of waiting until we’re sick, I stock my herbal apothecary every September or October with remedies that keep my family supported all season long.

This ritual isn’t about perfection or control it’s about preparedness and empowerment. Having jars of elderberry syrup, garlic honey, and fire cider ready on the counter gives me peace of mind that I have tools on hand when my family needs them. Over the years, these recipes have become staples in my kitchen part food, part medicine, and part tradition.

Here are the herbal recipes I make every single fall to stay resilient through winter:

Fresh Foraged Elderberry Syrup 🍇

I usually forage and make a few litres of this each September, just as the berries ripen.

Ingredients:

• 500 g fresh elderberries (stalks removed)
• 2 litres water
• 2 cinnamon sticks
• 25–30 g fresh ginger (about 3–4 thin slices)
• 6–8 whole cloves
• 500 g raw honey
  

Directions:

1. Combine elderberries, water, cinnamon, ginger, and cloves in a large saucepan.
2. Bring to a boil, then reduce to a gentle simmer for about 45 minutes to an hour, until the liquid has reduced by roughly half.
3. Strain through a fine mesh sieve or muslin into a glass bowl and allow to cool until just warm.
4. Stir in the honey until fully dissolved.
5. Pour into sterilised glass bottles or jars and refrigerate for up to 2 months.

How I use it:
This syrup is a powerful immune booster so my son actually avoided it most of the time, as stimulating the immune system isn’t ideal for autoimmune conditions. My family however, takes 1–2 spoonful's daily as prevention, and more often if he’s feeling run down.

Fire Cider 🔥

Ingredients:

• 100 g horseradish root, chopped
• 1 medium onion (about 150 g), chopped
• 10 garlic cloves, crushed
• 1 lemon, sliced
• 30 g fresh ginger, chopped
• 30 g fresh turmeric, chopped
• 1–2 hot peppers (such as jalapeño or cayenne), chopped
• Raw apple cider vinegar (approx. 750 ml, or enough to cover)
• Raw honey, to taste (about 100–150 g once strained)

Directions:

1. Place all chopped ingredients in a large glass jar (at least 1 litre).
2. Cover completely with apple cider vinegar, ensuring everything is submerged.
3. Seal with a plastic lid (metal can corrode) and shake well.
4. Let steep at room temperature for 3–4 weeks, shaking daily.
5. Strain through cheesecloth and stir in honey to taste.

How I use it:
A tablespoon straight or diluted in warm water gives a quick immune boost or clears sluggish energy on cold days.

Sage & Lemon Honey 🍯

Ingredients:

• 15–20 fresh sage leaves
• 1 organic lemon, sliced thin
• Approx. 300 g raw honey (enough to cover)

Directions:

1. Layer sage leaves and lemon slices in a clean glass jar.
2. Pour honey over until everything is fully submerged.
3. Use a chopstick or spoon to remove air bubbles.
4. Seal and let infuse for at least 1 week.

How I use it:
A spoonful stirred into hot tea or taken straight for sore throats and coughs.

Herbal Vapour Rub 🌿

(In the UK, menthol crystals are usually sold by pharmacies or herbal suppliers. They’re natural, cooling crystals derived from peppermint essential oil.)

Ingredients:

• 120 g coconut oil
• 30 g shea butter
• 30 g beeswax pellets
• 20 g menthol crystals
• 15 drops eucalyptus essential oil
• 10 drops peppermint essential oil

Directions:

1. In a double boiler, melt the coconut oil, shea butter, and beeswax together.
2. Remove from heat and stir in the menthol crystals until dissolved.
3. Add essential oils and mix well.
4. Pour into small tins or jars and let cool until solid.

How I use it:
Rub on the chest, back, or under the nose when congested or massage into sore muscles for cooling relief.

Garlic Honey 🧄

This simple remedy is a staple in my kitchen every autumn. It’s both food and medicine  warming, immune-supportive, and surprisingly delicious.

Ingredients:

• 8–10 garlic cloves, peeled and lightly crushed
• About 250 g raw honey (or enough to fully cover the garlic)

Directions:

1. Place the garlic cloves into a clean, dry glass jar.
2. Pour over the raw honey until all cloves are completely covered.
3. Gently stir to release any air bubbles, then seal with a lid.
4. Leave to infuse at room temperature for at least 1 week, flipping the jar every day or two to keep the garlic well coated.
5. I usually leave mine for around 6 months. The longer it sits, the more potent and flavourful it becomes. Over time, the garlic softens, the honey thins, and it develops a rich, savoury sweetness that’s full of goodness.
   

How I use it:
I take a spoonful at the very first sign of a cold, or drizzle it over roasted vegetables or warm toast for a soothing, savoury-sweet boost.

For me, these recipes are more than just natural remedies, they’re part of how I manage living a more natural and non-toxic lifestyle. Supporting our bodies proactively with herbs and foods that have stood the test of time helps keep us steady through the months when we’re most vulnerable.

I may not be able to control everything about our health, but having these nourishing and supportive remedies ready gives me peace of mind that I can care for my family naturally if illness does occur. It feels grounding to know I have simple, wholesome tools on hand a way of nurturing from the heart, using what nature provides.

Whether you’re simply looking for more natural ways to stay well or want to create your own family traditions around seasonal wellness, I hope these recipes inspire you to slow down, prepare, and care for your loved ones with gentleness and intention. Wellness isn’t just about what we do once we’re sick it’s about the small, thoughtful choices that support balance all year long. 💛

Kayleigh xx

And if you’d like a little extra support to pair with your own home apothecary, our raw, unpasteurised honey offers beautiful benefits perfect for soothing herbal infusions and daily immune support.