Just because the sun is shining doesn’t mean cold and flu season has completely disappeared. Summer viruses are surprisingly common, and many people find themselves battling sore throats, congestion, fatigue, headaches, body aches, and lingering coughs when they least expect it.
While no herb or supplement is a guaranteed cure for viral infections, God’s creation has given us an abundance of natural tools that may help support the immune system and encourage recovery when paired with good nutrition, adequate rest, and proper medical care when needed.
Here are some of my favorite natural supports for the summer flu season.
1. Lovage: An Old-Fashioned Herbal Treasure
Lovage is one of those forgotten herbs that deserves a place in every garden.
Rich in aromatic compounds and traditionally used throughout Europe, lovage has long been valued for supporting respiratory health and helping the body during seasonal illness. Many herbalists use it in broths and teas to encourage hydration and comfort congestion.
Fresh lovage leaves can be added to soups, while the roots can be simmered into nourishing broths.
Its celery-like flavor makes it both medicinal and delicious.
2. Oil of Oregano: Nature’s Powerful Defender
Oil of oregano has earned a reputation as one of nature’s strongest herbal allies.
It contains naturally occurring compounds such as carvacrol and thymol, which have been studied for their antimicrobial properties. Many people use oregano oil during cold and flu season to support immune function.
Because it is extremely potent:
- Always dilute it properly.
- Never take excessive amounts.
- Follow product directions carefully.
- Avoid prolonged use without guidance from a qualified healthcare practitioner.
A little goes a long way.
3. NAC: One of the Most Underrated Supplements
NAC stands for N-acetyl-L-cysteine.
It is a supplemental form of the amino acid L-cysteine, which your body uses to produce one of its most important antioxidants: glutathione.
Glutathione is often called the body’s “master antioxidant” because it helps protect cells from oxidative stress and supports detoxification processes throughout the body.
NAC has also been widely studied for its ability to help thin mucus and support respiratory health, making it especially popular during cold and flu season.
Potential benefits include:
- Supporting glutathione production
- Helping thin thick mucus
- Supporting lung health
- Promoting antioxidant defenses
- Supporting immune function
As with any supplement, it’s important to consult your healthcare provider if you have medical conditions, take prescription medications, or are pregnant or breastfeeding.
4. Raw Honey: A Time-Tested Soother
Raw local honey has been treasured for generations.
It can be wonderfully soothing for irritated throats and coughs and contains naturally occurring enzymes and antioxidants.
One of my favorite remedies is:
- 1 tablespoon raw honey
- Fresh lemon juice
- Warm water
- Optional fresh grated ginger
It’s simple, comforting, and delicious.
Important: Never give honey to infants under one year of age because of the risk of infant botulism.
5. Zinc: A Key Mineral for Immune Health
Zinc plays a critical role in normal immune function.
Many people don’t realize that even mild zinc deficiency may impair the body’s immune response.
Foods naturally rich in zinc include:
- Grass-fed beef
- Pumpkin seeds
- Oysters
- Chickpeas
- Lentils
- Eggs
Some people also use zinc lozenges at the very beginning of cold symptoms, although quality and dosage vary between products.
6. Vitamin C: The Classic Immune Support
Vitamin C continues to be one of the most widely used nutrients during illness.
Excellent food sources include:
- Citrus fruits
- Strawberries
- Kiwi
- Bell peppers
- Broccoli
- Rose hips
Whole foods should always be the foundation whenever possible.
7. Garlic: Nature’s Kitchen Medicine
Fresh garlic has been used medicinally for centuries.
Its sulfur-containing compounds have been widely studied for their role in supporting immune health.
For those who tolerate it well, fresh crushed garlic added to soups and broths is a wonderful addition during illness.
8. Ginger: Comfort for the Whole Body
Fresh ginger tea can help soothe:
- Sore throats
- Nausea
- Chills
- Digestive discomfort
Simply slice fresh ginger into simmering water for 10–15 minutes and add honey after it cools slightly.
9. Bone Broth: Nourishment When You Need It Most
Sometimes healing isn’t complicated.
A slow-simmered bone broth provides:
- Hydration
- Minerals
- Protein
- Comfort when appetite is low
Add garlic, onions, lovage, parsley, thyme, and sea salt for an incredibly nourishing immune-supporting meal.
10. Don’t Underestimate Rest
One of the greatest healers is often the one we ignore.
Sleep.
Your immune system performs some of its most important work while you rest.
Turn off the screens… easier said than done.
Stay hydrated.
Spend time in prayer.
Eat nourishing food.
Allow your body the time it needs to recover.
My Favorite “Summer Flu Support” Tea
- Fresh ginger
- Fresh lovage leaves
- Lemon slices
- Raw honey
- A pinch of cinnamon
- Optional fresh thyme
Steep for 10 minutes and sip warm throughout the day.
11. Elderberry: A Time-Honored Immune Ally
Elderberry has been used in traditional herbal medicine for centuries and remains one of the most popular natural remedies during cold and flu season. Rich in naturally occurring anthocyanins and antioxidants, elderberries have been studied for their potential to support the immune system and help the body respond to seasonal illnesses.
Many people enjoy elderberry in the form of syrups, teas, tinctures, or gummies, but making your own syrup at home is a simple and rewarding way to keep this traditional remedy on hand.
Simple Homemade Elderberry Syrup
Ingredients:
- 1 cup dried elderberries
- 4 cups filtered water
- 1 teaspoon cinnamon
- 1 teaspoon fresh grated ginger (or ½ teaspoon dried)
- 2–3 whole cloves (optional)
- 1 cup raw local honey
Directions:
- Add the elderberries, water, cinnamon, ginger, and cloves to a saucepan.
- Bring to a gentle boil, then reduce to a simmer for 30–45 minutes, allowing the liquid to reduce by about half.
- Remove from heat and let cool until warm, not hot.
- Strain out the berries and spices.
- Stir in the raw honey until fully combined.
- Store in a glass jar in the refrigerator for up to several weeks.
Many families take elderberry syrup during periods of seasonal illness or increased exposure, while others simply enjoy it as part of their wellness routine.
A Few Important Notes
- Only use properly prepared ripe elderberries from trusted sources. Raw or unripe elderberries, as well as the leaves, stems, and seeds in large quantities, can contain compounds that may be toxic if improperly prepared.
- Elderberry is a supportive wellness tool—not a replacement for medical care or a cure for viral infections.
- If you have an autoimmune condition, are pregnant or breastfeeding, or take prescription medications, consult your healthcare provider before using elderberry supplements regularly.
One of my favorite immune-supporting combinations is a warm cup of ginger and lovage tea with a spoonful of raw honey, paired with nourishing bone broth, plenty of fluids, restful sleep, and homemade elderberry syrup waiting in the fridge when the first signs of a summer bug appear.
Sometimes the simplest gifts from God’s creation are the ones that bring the greatest comfort.
Final Thoughts
Natural remedies can be wonderful tools to support the body, but they are not substitutes for professional medical care. If you experience difficulty breathing, persistent high fever, chest pain, dehydration, confusion, or symptoms that rapidly worsen, seek medical attention promptly.
I firmly believe God has filled His creation with incredible gifts that can nourish and support our health. Pair those gifts with wisdom, wholesome food, quality sleep, movement, gratitude, and prayer, and you’ll be giving your body every opportunity to recover and thrive.
“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” — 3 John 1:2 (NKJV)
