Supporting Your Family's Immune System Naturally This Cold & Flu Season
Disclaimer: I am not a medical professional. This post is based on my personal research and experience. Always consult with your healthcare provider before starting any new supplements or treatments, especially for children.
Hey Mama! Can we just take a moment to acknowledge that cold and flu season is here? I feel like one day we're soaking up the last bits of summer sunshine, and the next day I'm stocking up on tissues and frantically researching every natural remedy known to mankind because my little one has the sniffles.
If you're anything like me, you want to support your family's immune system in the most natural, gentle way possible, but you also want something that actually works. And let's be real, when your baby is miserable with a fever at 2 AM, you need to know you have options that align with your values while also being effective.
So let's talk about how we can support our little ones (and ourselves!) through this season without reaching for toxic products or compromising on what matters most to our families.
Finding Our Balance Between Natural & Conventional
Here's something I think we need to normalize: you don't have to be all-or-nothing when it comes to natural remedies versus conventional medicine. I've seen so many mamas feel pressured to pick a side, and honestly? That's exhausting and unnecessary.
In our home, we lean heavily toward herbal supplements and natural support. We've been using Dr. Green Life's products for quite some time now with incredible success, and they've become our go-to for supporting our daughter when she's under the weather. We also love Earthly Wellness products - we use their Teeth Tamer Herbal Supplement regularly with great results. But I'm also not going to shame anyone, or myself, for using conventional medicine when the situation calls for it.
Just last month, our daughter had a fever that hit 102 degrees. And I was nervous. We had been using our natural remedies, but that fever had me worried. So we made the decision to use children's Tylenol to help break the fever, and you know what? She was able to get over her cold. There's no shame in that. We did what felt right for our family in that moment, and that's what matters.
Everyone is in a different place with their research, their comfort levels, and their decisions. And that's completely okay. No shame here, friend.
Our Favorite Herbal Supplements for Immune Support
When it comes to natural immune support, we've found some absolute game-changers. Here are the products we keep stocked in our home that have made such a difference for our family.
Dr. Green Life's Products
We discovered Dr. Green Life early on in our parenting journey, and these products have been worth their weight in gold. What I love most is that their supplements are weight-based, starting at just 10 pounds, which means we've been able to use them with our daughter from very early on.
Nature's Biotic Acute Immunity Support has become our secret weapon when our daughter is fighting a cold or the flu. I can't even tell you how many times I've reached for this bottle when I notice those first signs of illness - you know, the extra crankiness, the warm forehead, the general "something's off" feeling that every mama can recognize from a mile away. It's specifically formulated to support the body's natural immune response during acute illness.
Nature Profen has also been an absolute blessing for us. We love using this instead of children's Tylenol when our daughter isn't feeling good. It promotes soothing relief naturally, and knowing that we're supporting her body with herbal ingredients rather than synthetic ones feels right for our family. It's become our first line of defense when she's uncomfortable or dealing with minor aches.
And here's something really helpful that I found when I was doing my research: according to Dr. Green Life's blog, their herbal supplements are safe to use in combination with children's Tylenol if needed. That knowledge gave me so much peace of mind, knowing that if we ever need to use both approaches together, we can do so safely.
The next product on my list to purchase is their Temperature Tamer Herbal Supplement. The beautiful thing about Dr. Green Life's line is that you can use multiple products together. You can use Nature Profen and the Temperature Tamer together to provide your little one with comprehensive support when they're really struggling.
Earthly Wellness
We've also had wonderful experiences with Earthly Wellness products! We use their Teeth Tamer Herbal Supplement regularly, and it's been such a lifesaver during teething. Their products are age-based and start at 6 months, so our daughter is now old enough to use their full line.
I'm really excited to try their Feel Better Fast Herbal Supplement and Cough B Gone Herbal Supplement the next time she's feeling under the weather. Since we've had such great success with their Teeth Tamer, I have no doubt that Feel Better Fast will be another wonderful addition to our natural medicine cabinet. From everything I've researched and heard from other mamas, it looks like an excellent option for natural immune support during cold and flu season.
It's always good to have multiple trusted brands in your toolkit, and both Dr. Green Life and Earthly Wellness have earned their place in ours!
(Disclaimer: We are not affiliates of either company. We just genuinely love these products and want to share what's worked for our family!)
The Power of Fresh Air (Yes, Even When They're Sick!)
Here's something that might surprise you: getting your little one outside in the cold weather, even when they're sick, can actually boost their immune system and help them recover faster.
I know, I know. Our grandmas probably told us the exact opposite. But here's the thing - research shows that babies who nap outside often sleep longer and more soundly, and exposure to cold weather may help strengthen immune systems. Sleeping outside is actually good for the immune system, reducing coughs and colds.
The Scandinavians have been onto this for generations! In Nordic countries like Finland, Denmark, Sweden, and Norway, it's completely normal to bundle babies up and let them nap outside in the cold as part of a public health initiative that began in the early 20th century to improve infants' immune systems. Parents and researchers believe that outdoor napping boosts children's immune systems, makes them happier, and helps them sleep longer.
I absolutely love this practice, and we try to get our daughter outside as much as possible, even in the colder weather, to keep her as healthy and active as we can. There's something about the fresh air, the change of scenery, and just being in nature that seems to help. I've noticed that on days when we manage to get outside (even just to sit on the patio or take a slow walk around the yard), she seems to perk up, her color looks better, and she often sleeps better that night.
The key is bundling them up appropriately for the weather. We're talking warm layers, hats, mittens, cozy coats, wool base layers - the works. If you're looking for non-toxic winter gear options, I talk about some of my favorite brands in this blog post about non-toxic baby essentials. And I'm actually planning another blog post specifically about how to dress your baby and toddler to handle the colder weather here in New England, so stay tuned for that!
Even just 20 minutes outside can make a real difference in their recovery and overall health. Don't underestimate the healing power of nature, mama - even in the cold!
Nourishing Foods That Support Immunity
You guys, we cannot underestimate the power of good, nourishing food when it comes to supporting our immune systems. And I'm not talking about anything complicated or expensive, just real, whole foods that fuel our bodies the way God intended.
During cold and flu season, I try to focus on:
Lots of fresh vegetables, especially dark leafy greens like kale, spinach, and chard
Plenty of fruits rich in vitamin C, think oranges, strawberries, and bell peppers
Bone broth (liquid gold for immune support!)
Healthy proteins like chicken, turkey, and beef
Minimal processed sugar (this is a big one because, as we all know, sugar can really suppress immune function)
Making Healthy Sweets at Home
One thing I've learned is that cold and flu season also happens to coincide with lots of holidays and treats. And while I'm not anti-treat by any means, I do try to make healthier versions at home instead of buying the pre-made cookies, ice cream, and junk food from grocery stores.
When we make treats at home, we control the ingredients. We can use natural sweeteners like honey or maple syrup in moderation, add in nutrient-dense ingredients like almond flour or oats, and avoid all those weird additives and excessive sugar that come in store-bought versions.
It's not about deprivation, it's about nourishment. Our kids can still enjoy something sweet, but it's made with love and real ingredients that don't compromise their little immune systems when they need them most.
The Ultimate Immune-Boosting Recipe: Turmeric Chicken Soup
Speaking of nourishing foods, can we talk about soup? There's truly nothing more comforting when someone's feeling under the weather than a warm bowl of homemade soup. And this immunity-boosting turmeric chicken soup has become a staple in our home during the cold season.
This soup includes anti-inflammatory ingredients like turmeric, ginger, and kale, which are all known for their immune-supporting properties. The amino acids in chicken help heal soft tissues and support gut health, which is so important for overall immunity. And don't skip the black pepper, it helps your body actually absorb the turmeric's benefits!
Get the full Immunity-Boosting Turmeric Chicken Soup recipe here! I've created a separate recipe page with a free printable so you can keep it handy in your kitchen. This soup is everything - warming, nourishing, and packed with ingredients that actually support your body's natural healing processes. Make a big batch and freeze individual portions so you always have some on hand when someone starts feeling under the weather.
Immune-Boosting Turmeric Ginger Tea
Beyond soup, I also love having an immune-boosting drink recipe in my back pocket. This turmeric ginger tea is incredibly powerful for supporting your immune system, and I try to drink it regularly throughout cold and flu season, especially when I feel like I might be coming down with something.
The combination of turmeric and ginger is like a one-two punch for your immune system. Turmeric is a natural anti-inflammatory (which is exactly what your body needs when fighting illness), and ginger not only boosts immunity but also helps cleanse your lymphatic system. Add in the vitamin C from lemon and the antimicrobial properties of manuka honey, and you've got yourself a serious wellness drink.
Get the full Turmeric Ginger Immune Tea recipe here! I've created a separate recipe page with a free printable for this one, too. This tea will keep for up to 3 days in the fridge, so I like to make a big batch on Sunday and reheat a cup each morning throughout the week. It's best to drink it on an empty stomach or at least 30 minutes before eating for maximum absorption.
Fair warning: this tea is strong and warming! The cayenne really does burn (in a good way), and you can feel it working through your system. But that's exactly what we want when we're fighting off illness.
Creating Your Natural Medicine Cabinet
As we head deeper into cold and flu season, I encourage you to take some time to stock your natural medicine cabinet. Here's what I keep on hand:
Quality bone broth (homemade when possible)
Manuka honey (for kids over 1 year)
Fresh ginger and turmeric root
Elderberry syrup
Herbal teas
Essential oils for diffusing (eucalyptus, peppermint, and sometimes lavendar, but read my thoughts on lavender here)
A good humidifier (I love this one from Amazon)
Vitamin C supplement
Probiotics
Having these things ready to go means you're not scrambling at 10 PM when your little one suddenly spikes a fever. You're prepared. You've got options. You can respond with confidence.
A Note About Manuka Honey
I want to talk specifically about honey for a moment, because it's such a powerful immune supporter. In our home, I use manuka honey whenever possible. Yes, it's more expensive than regular honey, but manuka honey speeds wound healing, helps prevent and fight infections (including those caused by antibiotic-resistant strains), and may help with gastric ulcers, periodontal disease, and coughs.
Manuka honey boasts antibacterial, antiviral, anti-inflammatory and antioxidant properties, which makes it incredibly valuable during cold and flu season. The methylglyoxal compound found in manuka honey attacks microbes directly and can even trigger the immune system.
When you're buying manuka honey, look for the UMF™ rating - a higher rating means stronger antibacterial effects. I keep a jar on hand specifically for when someone in our family is feeling under the weather. Just remember that honey (including manuka) should only be given to children over 1 year old.
Pro tip: I keep all my favorite products organized on my Amazon lists so I can easily reorder when we're running low. If you want to see all my recommendations for natural remedies, baby gear, and more, check out my Amazon lists! I have a Holistic Cold + Flu Remedies, Non-Toxic Household list and a Non-Toxic Baby + Family list where I'm constantly updating with products we use and love. It's a great resource if you're trying to build your own natural medicine cabinet or just looking for trusted product recommendations from another mama who's been there.
A Word About Essential Oils and Lavender
Since we're talking about natural remedies, I want to touch on something important that I've written about before. Many mamas turn to essential oils during cold and flu season, and while some can be helpful when used properly, we should be cautious with some of them, especially with lavender.
I know lavender is everywhere in baby and children's products. It's marketed as calming and soothing, and while that may be true, recent research has raised some concerns. Studies have linked lavender-containing products to premature breast development in young girls, and the Endocrine Society warns that lavender and tea tree oil may act as endocrine disruptors.
The big issue? Synthetic lavender (which is what's in most commercial products) is found in everything from lotions, baby wash, dish soaps, and laundry detergents, to cleaning sprays, candles, and even trash bags. Our kids are being exposed to it constantly, often without us even realizing it.
I dive much deeper into this topic in my blog post about non-toxic baby products, where I talk about choosing safer scents and being mindful about what we're exposing our children to. If you're using essential oils in your home, I'd encourage you to read that post and make informed decisions about what's best for your family.
Trust Your Mama Gut
At the end of the day, mama, I want you to know this: you know your child better than anyone else. You know what feels right for your family. Whether that means going fully natural, incorporating both herbal and conventional medicine, or anything in between. It's all okay!
The most important thing is that you're being intentional. You're educating yourself. You're making thoughtful choices for your family's health and well-being. That's what being an untamed mama is all about - breaking free from the pressure to do things a certain way and instead following what works best for your family.
So as we navigate this cold and flu season together, let's support each other. Let's share what's working. Let's give each other grace when things don't go as planned. And let's remember that we're all doing the best we can with the information and resources we have.
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Here's to healthy, happy families who are naturally supported and beautifully imperfect.
What are your go-to remedies for cold and flu season? I'd love to hear what's working in your home! Drop a comment below and let's keep this conversation going.
Stay wild, stay untamed, and keep trusting your mama instincts. You've got this!
Disclaimer: I am not a medical professional. This post is based on my personal research and experience. Always consult with your healthcare provider before starting any new supplements or treatments, especially for children.