Natural Cold and Flu Remedies Backed by Naturopathy & Acupuncture

Dr Bri Bryant
Jul 22
4 min read

Updated: Jul 23

As the weather cools and the days grow shorter, it’s no surprise that colds and flu start doing the rounds. Feeling a little run down? Already had your fair share of sniffles? Now’s the perfect time to lean into natural cold and flu remedies to support your body and stay strong through the winter season.

As both a Naturopath and Acupuncturist, I love helping people feel more resilient through simple, effective, and natural approaches to health. You don’t need to know anything about herbs or acupuncture to benefit — this guide walks you through easy, powerful ways to boost your immunity and feel your best.

Why Natural Cold and Flu Remedies Are Essential in Winter

You might wonder why we get sick more often in winter. The answer lies in a few key seasonal shifts:

Cold, damp weather suppresses immune function
End-of-year fatigue wears down your natural defences

We’re also more likely to spend time indoors in close contact with others, which increases exposure to viruses. Harvard Health explains that colder weather, reduced sunlight, and drier air all contribute to the increased spread of colds and flu during winter.

This is why natural cold and flu remedies — focused on prevention, nourishment and rest — are so powerful for keeping you well all season long.

The Holistic Power of Naturopathy and Acupuncture

What makes natural cold and flu remedies so effective is their ability to support the whole body — not just relieve symptoms. In clinic, I combine Naturopathy and Traditional Chinese Medicine (TCM) to address both physical and energetic imbalances.

This combined approach helps to:

Address both the root causes and surface symptoms
Strengthen your immune system naturally
Promote faster recovery from illness
Prevent future colds and flus
Restore energy and emotional balance

Whether you’re prone to catching every bug or just want to feel stronger this winter, these natural cold and flu remedies offer powerful, holistic support.

Herbal Medicine: Plant-Based Remedies That Work

Herbs are one of the most effective natural cold and flu remedies available. In my clinic, I often prescribe:

Astragalus – builds long-term immunity and helps prevent recurring infections
Thyme – antimicrobial and ideal for chesty colds and sore throats
Echinacea – boosts immune activity by stimulating white blood cells
Elderberry – antioxidant-rich and known to shorten cold and flu duration

PubMed research shows Elderberry may reduce the severity and duration of viral respiratory infections.

To explore more about how herbs can support immune health, check out this Herbs at a Glance guide from the National Center for Complementary and Integrative Health.

These herbs are available as teas, tonics, capsules or liquid extracts — all natural, safe, and tailored to your needs.

Nutrition Tips for Natural Immune Support

Food is medicine — especially when you’re trying to strengthen your body with natural cold and flu remedies. Here are some key areas to focus on:

Eat vitamin C-rich foods like citrus, kiwi fruit, capsicum and greens
Include zinc from pumpkin seeds, legumes, seafood and whole grains
Support your gut health with fibre and fermented foods — 70% of your immune system lives in the gut
Check your Vitamin D levels and supplement if needed
Stay hydrated with warm lemon water, herbal teas or nourishing broths

NIH research highlights how vitamin D plays a crucial role in immune function. For a quick rundown of top immunity-boosting foods, Healthline’s guide is a great resource to complement your wholefoods approach.

This foundation of nutrient-dense foods gives your body what it needs to fight infections naturally.

Acupuncture and Cupping: Traditional Therapies for Modern Immunity

Both Acupuncture and Cupping are ancient practices that remain relevant today — especially when it comes to natural cold and flu remedies.

Acupuncture Can Help You:

Strengthen your Wei Qi (protective energy)
Recover from colds, flus, sinus issues or post-viral fatigue
Reduce stress, which is a major immune suppressor
Feel more energised, clear and grounded during recovery

Clinical studies show that acupuncture can gently modulate the immune system — reducing inflammation, balancing immune cell activity, and engaging neuro‑immune reflexes — which supports both immune strength and resilience.

Cupping Therapy Works To:

Stimulate circulation and move lymphatic congestion
Loosen phlegm and ease chesty coughs
Detoxify the body and reduce inflammation
Promote a quicker return to wellness after illness

Curious about cupping? This overview by Cleveland Clinic explains how it works and why it’s used in both traditional and modern health care for immune support.

These natural therapies work beautifully alongside herbs and nutrition to round out your winter wellness plan.

Natural Cold and Flu Remedies You Can Use at Home

You don’t need to be unwell to start using natural cold and flu remedies. Prevention is always best — and many of the most effective remedies are things you can do at home:

Keep your neck and feet warm to prevent cold entering the body (a TCM principle)
Drink warming herbal teas like thyme, ginger, cinnamon or elderberry
Get enough rest — listen to your body and slow down when needed
Hydrate wisely with broths, warm lemon water or immune-supporting teas
Act early — the sooner you treat symptoms, the faster your recovery

These small actions build resilience and help you stay ahead of seasonal illness.

Acute Immune Support Sessions Available

If you’re feeling run down or coming down with something, I offer Acute Immune Support Sessions — focused, shorter consults designed to help you recover quickly with targeted natural cold and flu remedies. Sessions may include tailored herbal medicine, acupuncture, cupping and nutritional support.

Don’t wait until you’re really unwell — early intervention can make all the difference.

Final Thoughts: Build Your Natural Immunity This Winter

Natural cold and flu remedies are more than just a backup plan — they’re a proactive, empowering way to care for your body through winter. With a blend of herbs, food, traditional therapies and a little self-care, you can feel strong, energised and protected all season long.

Whether you're aiming to prevent illness or need help recovering, I'm here to support you.

Book your winter wellness session today and let’s keep you feeling your best, naturally.