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Natural Cold and Flu Support

We all get sick and the severity of our symptoms (and recovery times) can impact our day-to-day lives.  We can, however, support the body's natural immunity in many ways, including:

  • Eating a nutrient-rich diet and avoiding inflammatory foods.
  • Getting quality sleep, reducing stress and exercising regularly.
  • Taking additional supplements such as good sources of Omega 3, Vitamin D, Vitamin C, Zinc, Probiotics and Magnesium daily.
  • Consider taking herbs to stimulate the immune system such as Superfeast Mason's Mushrooms.
  • Include gut-loving foods such as bone broth, collagen, fermented foods and garlic, onion, ginger, turmeric and fresh herbs in your meals.
  • Eating a diet rich in fibre will also act as a good prebiotic for your probiotics to feed on.
  • Including a sufficient amount of protein in your diet - one gram per kilo of body weight per day is a good guide.
  • Look for ways to quiet the mind and do things you enjoy for 15-20 minutes a day - spend time in nature, take a bath, meditate, paint, read, cook, stretch, deep breathing, talk to a friend.

Incorporating certified pure therapeutic grade essential oils into your daily routine is also a simple and effective way to help your body's natural immune response.  

My favourite Immunity Blend is always within reach whenever we need extra support, or feel like anybody in our family is coming down with something.  

It contains a powerhouse of antimicrobial essential oils that can be applied to the spine (or back of neck), abdomen and under the feet as well as the outside of the throat and can be used daily or at the onset of symptoms.


2 Drops Lemon
2 Drops Tea Tree
2 Drops Oregano
2 Drops On Guard
2 Drops Frankincense

Top with Fractionated Coconut Oil in a 10ml glass roller bottle.


Diffuse the above Immunity Blend to cleanse the air in your home or for blocked sinuses and respiratory support try diffusing dōTERRA Easy Air or Clearify.

Add the following to a 10ml roller and top with Fractionated Coconut Oil:
4 Drops Lavender
2 Drops DigestZen

Apply to the bridge of the nose and continue down towards the earlobes and behind the ears as needed to help clear the sinuses.

Alternatively try the following STEAM BATH in a glass bowl or mug and inhale deeply for 5-10 minutes:

5 Drops Eucalyptus
5 Drops Peppermint
Add 1 cup of hot water (not boiling)


In a small ceramic or glass bowl combine the following oils:

3 Drops Peppermint
3 Drops Wild Orange
2 Teaspoons (10ml) Fractionated Coconut Oil

Apply along the spine from the base of the neck to the sacrum every few hours to help cool a fever.  Warning: this gorgeous blend may also uplift the mood!


For congestion, nothing is better than this quick and easy chest rub made using just essential oils and a common pantry item:

50g Pantry Coconut Oil
10 Drops Easy Air
2 Drops Lime
2 Drops Thyme
2 Drops Ginger

Mix all ingredients in a glass bowl and transfer to a glass jar.  Use a small amount on the chest and under the feet as needed.  This can be stored at room temperature but may liquify in warmer weather (in which case you can refrigerate if preferred). 


Add the following to a glass or mug (in this order so that the essential oils bind to another fat before adding the water):

2 Drops Peppermint
2 Drops On Guard
2 Drops Oregano
Half a Teaspoon Olive or Avocado Oil
Half a cup of water

Gargle for one minute and repeat up to 3 times a day.  Alternatively, add all ingredients except water to a 10ml glass spray bottle and top with distilled water to use as a throat spray up to 3 times a day.


Lastly, do yourself a huge favour and ditch the toxic commercial cleaning products.  Make your own cleaning spray or use the On Guard cleaner concentrate to clean surfaces around the home.  For more information on cleaning versus sanitising, head to this blog post

Please note, the labelling laws around essential oils are very loose and not all essential oils will give you the same results.  dōTERRA is my brand of choice.  You can read more about this here

The dilutions above are suitable for adults and children over 12.  For children aged 5-12 the essential oils should be halved (or simply double the amount of carrier oil).  Some essential oils such as Peppermint, Eucalyptus, Rosemary, Oregano and Wintergreen are not suitable for use on or around children under the age of 5.  Please contact me for additional support.