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A range of natural healing home remedies and illness prevention tips to see you through the winter. Easily sourced natural healing remedies.


Natural home remedies, preventing common ailments, winter remedies.

Natural Remedies To See You Through The Winter

easily sourced Home (Food) remedies

So it’s the end of October and the clocks have gone back (if your on Greenwich mean time) which signifies the beginning of winter. This also signifies the beginning of our  attempts to side step the flux of common winter ailments.

But you need not worry, I have some top tips to help you avoid (or overcome!) the ‘winter slump’ using a few simple natural, easily sourced home remedies.

A natural cough, cold and flu remedy

With so many people going down with the common cold, cough or chest infection at this time of year, it‘s important to make sure your forearmed with the necessary tools to keep these bugs at bay. 

You can start by making this simple hot remedial drink to help counteract any exposure to potential infection, particularly when experiencing those very first signs of ill health. 

Here’s how it’s done.

Throw a chunk of fresh lemon, ginger along with a whole clove of garlic into a thermos flask (don’t worry too much about peeling). Add a couple of dried cardamom pods and one or two cloves before filling the flask with hot Water. Sweeten with a teaspoon of honey (or agave nectar) and leave to steep for about 10 mins. 

Using a flask will make it a lot easier to keep the tea hot and well brewed over several hours.

Sip (and enjoy) small amounts throughout the day to help boost your immune response.

Tip: Catch the symptoms and in their very earliest stages o get the best result (and you’ll likely feel better by the following day).

Slow down and relax!

There’s a lot of simple things that can be done to help you prevent yourself from becoming sick (or at least reduce your chances!). Here’s a few easy to implement ideas to get you started:

  1. Let Go Of Your Need To Be A Superhero! 

Slow down a little—it’s winter (if you haven’t begun to do so already). Aim to let go of stressful thoughts and try to relax in any way that you find works for you.

You can keep it simple by taking a well deserved break, have a relaxing bath or booking yourself a relaxing hour long massage. Choosing to take the time let go of built up tension and Stress will go a long way towards countering your susceptibility to becoming run down or ill while also nurturing your vitality.

2.  Eat Well

Take a moment to reflect on what you’ve been feeding yourself—how nourishing are your food choices right now? 

Aim to indulge in a few of your favourite fruits and veggies (the more raw or lightly cooked the better). Perhaps consider a mini winter detox, go plant based for a few days or experiment with a few fresh vegetable and fruit juice or smoothie combinations. It’ll give your digestive system a rest, while plus boosting your nutrient intake and energy reserves.

3. Enjoy A Few Gentle Stretches

Stretching (and improving your sense of Connection To Your Feet and body) is one of the most underrated forms of exercise for supporting good health and wellbeing. Not only will (well performed) stretches improve your circulation (which is an important factor for good immune function) and unravel a large degree of physical tension, it’ll lessen your sense of mental tension and improve your sense of Groundedness too. 

Being open and relaxed physically, will be reflected in your sense of mental space and clarity.

4. Be Mindful

Practicing Mindfulness (and present awareness) is another effective way to let go of mental overcharge and exhaustion. Mindfulness can pull you back from the brink of mental depletion (which will be reflected through your level of immune function) and restore your sense of clarity and balance overall. Try sitting in a natural environment and allow yourself to observe the space while absorbing the energy of your surroundings.

Natural Healing remedies

There are countless natural remedies that support our wellbeing while boosting our resistance to illness and poor states of health. I’ve listed a few to keep you on the right side of the tracks this winter!

  • Aromatherapy Oils are a great way to support your health and wellbeing through their broad range of healing qualities. Tea Tree Oil originates in Australia and is well known for its antibacterial, anti inflammatory, anti fungal and antiviral qualities—a must have for anyone looking for a potent natural remedy to have around their home. Tea Tree Oil can be added to a base oil and rubbed onto the skin to combat a whole host of bacterial, viral and fungal complaints. It can also be added to water and used as a mouthwash or gargled to resolve throat infections. Vetiver Oil has potent calming and even grounding qualities. With its strong ‘earthy‘ aroma, it can have an instant soothing effect on the body and mind. Add a few drops to a base oil, natural body lotion or running bath water to benefit from its calming grounding quality .


  • Sodium Bicarbonate (or Baking Soda) has been used for centuries in healing and cleansing products. It neutralises acids (reducing inflammation as wells as bacterial and viral over production) hence its presence in toothpaste and widespread use as an antacid. It’s also thought to have a slowing effect on metabolic acidosis (in chronic kidney disease). It’s used to improve a other states of ill health through its alkalising effects as well as enhancing exercise performance (but there are insufficient human studies to confirm this).
  • Herbal Teas are a common means of supporting improved health and wellbeing. There are so many to choose from it’s difficult to pin point just a few. However, the adrenal boosting (stress busting), intestinal soothing and anti inflammatory properties of liquorice root keeps this sweet tea as a delicious staple in my home. The calming and soothing effects of Chamomile makes this another top pick along with the antioxidant rich, immune boosting, antiviral qualities of elderberry (and elderflower) tea.


  • Fresh Foods can contribute hugely to boosting immune function. Here’s a short list of health enhancing qualities of a few of our favourite staples:
    • Lemons (and other citrus fruits) contain high levels of vitamin C—good for white blood cell health and fighting infection. Lemons also have an alkalising effect on the body which promotes good cellular health, decreases inflammation and helps combate free radical damage.
    • Garlic (and the allicin they produce) is well known for its blood cleansing, blood pressure lowering and immune boosting properties.
    • Ginger is known for its anti inflammatory and anti nausea properties. Ginger is also thought to have some pain relieving effects.
    • Cardamom Pods help lower blood pressure, have an anti inflammatory effects and contains cancer fighting compounds.
    • Dried Clove (and clove oil) is an Indian spice that has become the go to natural remedy for soothing toothache. With their antibacterial, antioxidant and pain reducing properties, they’re a must have in any home.
    • Honey is rich in antioxidants, lowers cholesterol and blood pressure as well as being known for its burn and wound healing properties.
    • Agave (derived from the blue agave plant—a relative of the Yucca) is rich in anti microbial properties—great for healing wounds. Agave has to be processed before consumption so will usually contain less microbial properties than good quality honey.


This list aims to provide you with a good handful of home remedies (and their healing properties) to see you through the coming winter months.

It’s not a replacement for seeking medical advice, purely a summary of what has worked well for me and my 10 year old over the past several years. I hope they can contribute in some way to your own wellness as they have ours.



Osteopath and Life Coach serving the central London area:

Upper Street Islington ▪️ Highbury ▪️ Holloway ▪️ Angel ▪️Clerkenwell ▪️Highgate ▪️Hackney ▪️Haringey ▪️Camden ▪️Online life coaching also available.

Kelly Mckay

Kelly Mckay

Registered Osteopath & Integrative Life Coach