Feeling unwell? Here’s what I do for my family.
Every family has their go-to comfort rituals when cold or flu season hits, these are ours. Over the years, I’ve learned that simple, nourishing care goes a long way. When we start to feel run down, these are the 10 things that always help us rest, recover, and support our immune systems naturally.
My Top 10 Tips for When My Family Isn’t Feeling Well
Here’s what works for my family when we start to feel unwell, simple, natural ways to rest, recover, and nourish our bodies.
#1Prioritize Rest
Always, always, always start with rest. If you can, sleep in or go to bed a bit earlier. The more quality rest you get, the better your immune system can do its job. Some nights when I’m feeling run down, dinner is as simple as soup and grilled cheese something warm, easy, and comforting. My go-to store-bought broth is Fire & Kettle Fire, it’s nourishing and makes a great base for quick soups. If you can, nothing beats homemade bone broth.
#2 Load Up on Onions & Garlic
Garlic and onions are powerful antimicrobials, they help fight off viruses and bacteria.
When my kids have those really yucky, snotty noses, I boil onions and garlic in a pot of water and let it steam. I pour a cup of the hot mixture, have them sit under a blanket, and inhale the steam for a few minutes. It’s old-school, but it works, those aromatic compounds help clear congestion and fight infection.
(If your kids are little, hold the cup for them so it’s safe and not too hot.)
#3 Oil of Oregano
This is one of my go-to natural supports when we’re fighting something off. You can find it almost anywhere, Walmart, Superstore, or your local health food store.
Oil of oregano is antimicrobial, antifungal, and antiviral, making it nature’s antibiotic. I prefer the small oil capsules for convenience.
Always check with your pharmacist before taking it alongside any medications!
#4 Hydration, Hydration, Hydration
When you’re feeling unwell or stressed, your body uses up more nutrients and minerals than usual. Keep your fluids up and make them count!
You can:
Add fresh ginger or turmeric for anti-inflammatory support
Squeeze in lemon or lime for a boost of vitamin C
Add a pinch of quality salt or trace mineral drops for electrolyte balance
Try coconut water instead of commercial rehydration drinks, it’s naturally rich in magnesium, potassium, and calcium.
I also love herbal teas, especially mullein, which helps decrease mucus in the body. I buy it in bulk every winter!
#5 Epsom Salt Bath
When congestion hits, a hot bath with Epsom salts can work wonders. The magnesium helps relax muscles and draw out toxins.
After your bath, try this old-fashioned remedy:
Soak a pair of cotton socks in cold water, wring out excess moisture, and put them on your feet.
Cover them with dry, warm wool socks, and go straight to bed.
It sounds wild, but it really helps pull mucus from the body and supports lymphatic drainage overnight. (this is great for kids too!)
#6 Honey for Coughs
For those stubborn coughs that keep everyone up at night, a teaspoon of raw honey is the best natural cough syrup. It soothes the throat and helps calm the cough reflex, especially before bed.
#7 Elderberry Syrup
Elderberries are a natural immune booster and have strong antiviral properties. Elderberry syrup can help shorten the duration of colds and flus and reduce symptom severity. I like to make my own or buy a high-quality, low-sugar version from a health food store (st fransis herb farm is a great one!). A small daily dose through cold season can be a great preventative support too.
#8 Avoid Sugar & Processed Foods
When you’re sick, sugar suppresses the immune system even small amounts can reduce white blood cell activity for several hours!
Try to keep meals simple and nourishing: think soups, stews, herbal teas, and whole foods. Avoid excess wheat, processed snacks, and sugary drinks, as they can feed bad bacteria and yeast, increase inflammation, and slow healing.
Your body needs nutrients, not empty calories, to recover.
#9 Support the Gut
About 70–80% of your immune system lives in your gut, so a healthy digestive tract is key to fighting off infection.
During and after illness, focus on replenishing good bacteria:
Include fermented foods like sauerkraut, kimchi, kefir, or unsweetened yogurt
Take a high-quality probiotic supplement
Eat fiber-rich foods (veggies, oats, chia seeds) to feed your good bacteria (this is why i love soups when we are feeling down! you can get SO many veggies packed in)
When your gut is balanced, your immune system is stronger, inflammation is lower, and recovery is faster.
#10 Fresh Air & Movement (as You’re Able)
If the weather allows and you’re up for it, step outside for some fresh air or gentle movement. A short walk or simply sitting in sunlight can help boost vitamin D, improve mood, and support lymphatic flow, all of which help your body heal.
Even opening the windows for 10 minutes helps refresh the air inside your home! (i keep my window open in my room year around. Just enough for my finger to fit. It allows fresh cool air in all night and we sleep so much better in the cool
I’d love to hear from you! What do you do to support your family during cold and flu season?
Till next time,
Toddia xo.
