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Doctor’s Best Natural Remedies for a Cold & Flu

I wanted to share some of my favorite tips and things to do when you’re feeling under the weather or sense a cold coming on.

Broth or Soup

Nothing makes you feel more comforted than homemade chicken soup when you’re sick! I prepare homemade bone broth in advance to store in the freezer and then I add shredded chicken, celery, carrots, onion, and garlic. You can also use any type of broth to make a simple vegetable soup. Read my detailed recipe list for bone broth here.

Stay Hydrated

Hydration is so important when we’re feeling run down because water will help get the yucky stuff out of the body. I recommend room temperate water, or you can chill your water and infuse it with natural flavor (like lemon, berries, or mint)! For a sore throat, I would also recommend a warm green tea, mixed with a dab of raw honey, sprinkle of cinnamon, and a squirt of lemon. Read my detailed recipe list for natural electrolyte waters here.


Don’t compromise here – sleep is literally the body’s healing time. In some cases, it’s not “worth it” to push through work and your coworkers will not appreciate a hacking cough or constant nose blowing! Consider cancelling any non-essential plans for a day or two to catch up on your rest. Your doctor says you don’t have to feel guilty about this 😊

Take your supplements, with these as priority:

  • Probiotic – the quickest way to boost the immune system (which lives inside the gut)
  • Vitamin D – 5,000 IU daily for that week
  • Antioxidant powder (antioxidants are the “good guys” that fight off the bad cells!)
  • Other notables include zinc and vitamin c 

My personal favorites are available at  

– use the dropdown menu called “dispensary categories” to see COLD & FLU.

Please consult with your Functional Medicine Physician or Integrative Registered Dietitian for a custom recommendation.

See your natural healthcare provider to get better faster

Did you know that getting your spine adjusted can boost the immune system? Or that Acupuncture is great for clearing a sinus infection or plugged ears? Or that massage therapy is great for lymphatic drainage (i.e. – getting yucky stuff out of the body) and there’s a special, light technique for lymph drainage?

Generally speaking, my advice to patients is that if it hasn’t gone away in 24 hours then you need to come in! My ideal scenario is to work with patients on a regular basis to strengthen the system and prevent future occurrences.

I hope you won’t find yourself feeling under the weather this season – but if you do, I hope you have some go-to strategies in place. Please share this article with friends and family to keep them healthy this season!

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