The UK has had an early start to flu season this year, with influenza activity circulating at low levels. However, that may not be for long as flu is “trending” in schools and universities. That means teachers, staff, child minders, bus drivers and parents will soon be fighting off the lurgi, too.
Here are tried-and-tested home remedies that could help you and yours to stay healthy and productive throughout the winter months.
No sick pay? Don’t get sick, right?
As an independent worker, your health is your most valuable asset. Without it, your productivity and earning potential take a significant hit. Whilst there’s no guaranteed way to prevent every cold or flu, incorporating simple home remedies into your daily routine can significantly strengthen your immune system and help ward off those troublesome viruses.
Understanding sore throats
Sore throats are common during winter and often the first sign of “I feel something coming on”.
However, only bacterial infections respond to antibiotics. The most prevalent bacterial culprit is strep throat—a painful infection causing severe discomfort. The lymph nodes in your neck may become swollen and tender, swallowing becomes painful, and occasionally, a rough, sandpaper-like rash appears. The following natural remedies can help prevent such illnesses or ease symptoms when they strike.
Home remedies
Mouthwash method
At the first tickle of a cold or sore throat, gargling helps kill germs on contact and can help stop germs from spreading from the mouth to other parts of the body.
Gargling twice with an antimicrobial mouthwash like Listerine kills germs on contact. Gargle deeply until phlegm loosens, then spit. The mouthwash also provides mild numbing relief.
According to one study,
Listerine completely killed microorganisms in 10 to 30 seconds; the microbes includes methicillin-resistant Staphylococcus aureus, Streptococcus pyogenes, Helicobacter pylori, Candida albicans, Streptococcus mutans, Actinomyces viscosus, Porphyromonas gingivalis, Prevotella intermedia, and Actinobacillus actinomycetemcomitans.
Listerine was also weakly effective in inactivating human immunodeficiency viruses. Bacteria in samples collected from human dental plaque and saliva were completely killed within 30 seconds when exposed to Listerine.
Saltwater solution
½ teaspoon salt
8 ounces warm water
Dissolve salt completely, gargle for 30 seconds, then spit. Repeat every few hours. This simple remedy soothes discomfort, reduces inflammation, and inhibits bacterial growth.
Garlic-infused honey: Nature’s antibacterial shield
Garlic is renowned for its antibiotic and antiviral properties, making it a potent weapon against cold and flu viruses. When infused into honey, its effectiveness intensifies.
Crush several garlic cloves and add them to a jar of honey. Allow the mixture to sit for one week, letting the garlic’s essence permeate the honey. Take one teaspoon twice daily to ward off infections and strengthen your immune defences. If that is too strong for your taste buds, mix a teaspoon of the infusion into some cooled boiled water (no more than 8 ounces of water).
Ginger and Honey Potion
Quick Method: Simply grate a teaspoon of fresh ginger into a cup of slightly cooled hot water, add a tablespoon of honey after the water cools slightly (to preserve honey’s beneficial properties), and let it steep for 5-10 minutes. Sip this warming blend throughout the day to soothe throat irritation and support your immune system.
For added vitamin C, include a squeeze of lemon juice.
Traditional method:
Ingredients:
- 1-inch piece of fresh ginger, peeled and thinly sliced
- 1 cup water
- 1-2 tablespoons honey
Instructions:
- Combine ginger slices and water in a saucepan
- Bring to a boil, then reduce the heat and simmer for 10 minutes
- Strain into a mug and stir in honey
- Enjoy warm throughout the day
Honey-cinnamon elixir
Honey acts as a natural antibacterial and anti-inflammatory agent, whilst cinnamon brings powerful antibacterial and antiviral properties. Together, they create a soothing remedy that fights infection.
Add a teaspoon of cinnamon powder to hot water, stir in a tablespoon of honey, and steep for 5-10 minutes. Gargle with this mixture several times daily for relief and infection protection.
Citrus powerhouse
Oranges, grapefruits, and lemons are bursting with vitamin C—a key nutrient supporting immune function.
Ingredients:
1 medium citrus fruit
1 cup warm water
Optional: honey (manuka honey offers exceptional healing properties, though its distinctive eucalyptus-like taste isn’t for everyone)
Extract the juice, mix with warm water, and add honey if desired. Sip this vitamin-rich drink throughout the day.
Alternatives to citrus (eat as whole fruit, in elixirs or teas)
Kakudu plum, camu camu, acerola, rose hips, seaberry, guava, blackcurrent and papaya
Herbal teas
Chamomile, peppermint, and echinacea teas offer antioxidants and anti-inflammatory properties that ease cold and flu symptoms.
Ingredients:
1 teaspoon dried herbs (chamomile, peppermint, or echinacea)
1 cup hot water (cooled to ensure nutrients are potent)
Optional: honey
Place herbs in a mug, pour over hot water, and steep for 5-10 minutes. Strain and add honey after the water is cooled for extra flavour and soothing benefits.
Lemon-ginger-turmeric tea
This powerful trio combines lemon’s vitamin C, ginger’s antiviral and anti-inflammatory properties, and turmeric’s golden anti-inflammatory and antioxidant benefits.
Grate a teaspoon of ginger into hot water, add a squeeze of lemon juice and a pinch of turmeric powder. Steep for 5-10 minutes before drinking this revitalising brew.
Chicken soup
Chicken soup has earned its reputation as a natural cold and flu remedy. Its warm, comforting broth with nutritious ingredients soothes sore throats, clears congestion, and delivers essential nutrients.
Ingredients:
- 1 whole chicken, cut into pieces or use the carcass (bones included) from chicken roast leftovers to get the nutrient-dense fat and collagen into your stock
- 3-4 carrots, chopped
- 2-3 celery stalks, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
** You can also use frozen pre-cut stir fry, sauce and soup base mixes
4 cups water
Salt and pepper to taste
Instructions:
Place chicken pieces or a carcass in a large pot
Add carrots, celery, onion, garlic, and water
Bring to a boil, then reduce heat and simmer for 1-2 hours until chicken is thoroughly cooked
Season with salt and pepper
A pinch of smoked Spanish paprika and nutmeg adds warming depth
For heat lovers, add chilli flakes
Enjoy this nourishing soup throughout the day.
** If you don’t have time to make a homemade chicken soup or stock, there are pre-made vegetable and bone broths available in supermarkets and butcher shops. Jus warm up the stock in the microwave or on the stove and sip twice a day.
When to seek medical help
If you feel extremely unwell, don’t leave it to chance. Sepsis, for example, can develop insidiously, especially if you have a weakened immune system. Familiarise yourself with the signs and symptoms of sepsis. If you suspect sepsis, seek immediate treatment and specifically mention your concerns when contacting NHS 111 or your GP surgery.
Disclaimer:
These home remedies are complementary approaches to wellness and do not replace professional medical advice. Always consult your GP if symptoms persist or worsen. For more information on flu prevention, visit NHS Flu Information.
- For more natural recipes, follow @thejenjones on Instagram
Ever wondered where the phrase “the lurgi” comes from? It was created by British satirist Spike Milligan.
Listen to The Goon radio broadcast of Lurgi Strikes Britain: