Traditional Mediterranean Cold and Flu Remedies: Try Natural Healing this Winter
- Amanda Harrison
- Jan 20, 2025
- 5 min read
When the chill of winter sets in, the cold and flu season sweeps through the UK. Thousands turn to tablets and powders manufactured, full of chemicals and laden with sugar. Whereby in the Mediterranean they tend to turn to more traditional remedies, which have been passed down through generations for relief. In the Mediterranean, health and wellness are closely tied to the bounty of nature. There is a wealth of time honoured solutions that have stood the test of time. From homemade tonics to soothing teas, the Mediterranean region offers a variety of natural treatments for colds and flu that can complement modern medicine and provide comfort during times of illness.
1. Soothing Honey and Lemon
This remedy is popular in our house, especially with my husband. It is also one of the simplest and most beloved remedies in the Mediterranean. It is a warm drink made with fresh honey and lemon. Both ingredients have powerful healing properties. Lemon, rich in vitamin C, boosts the immune system and helps to break down mucus. Honey is known for its soothing and antibacterial qualities, helping to calm a sore throat, reduce coughing, and promote restful sleep. Honey is a type of sugar so will give you a short and much needed energy boost.
How to make it:
Mix a tablespoon of raw ideally local honey in a cup of warm water. Then stir in half a fresh lemon.
Sip this drink throughout the day for relief from your cold and flu symptoms.
Please note that the tablespoon of honey in this remedy is not suitable for diabetics or pre-diabetics. Check out some other less sugary remedies.
A soothing cup of honey and lemon tea, perfect for soothing a sore throat.
2. Antiviral (& anti-vampire) Garlic and Olive Oil
Garlic has long been considered a superfood for supporting your immune system. It contains allicin, a compound known for its antimicrobial and antiviral properties. Combined with the anti-inflammatory benefits of extra virgin olive oil, this Mediterranean remedy can help reduce symptoms such as congestion and inflammation, giving the body a boost in fighting off illness.
How to make it:
Crush three cloves of garlic and let them sit for 10 mins. This helps to activate the allicin.
Mix the crushed garlic with a tablespoon of extra virgin olive oil.
Consume this mixture in the morning or alternatively add it to a warm (not boiling) cup of water and sip throughout the day.
Garlic and olive oil has anti viral properties
3. Tea Thyme
Thyme is a herb that thrives in the Mediterranean climate, its everywhere! It has long been used as a remedy for respiratory issues. Known for its antifungal, antiseptic and antimicrobial properties, thyme helps clear mucus, soothe a sore throat, and ease coughing.
How to make it:
Steep a handful of fresh thyme in a cup of boiling water for about 5-10 minutes.
Strain and drink the tea while it’s still warm
Add honey for extra soothing power and antibacterial properties if desired.
4. Anti-Inflammatory Turmeric & Ginger
Both turmeric and ginger are staples in Mediterranean kitchens, not just for their flavour, but also for their medicinal properties. Ginger is known to help nausea, reduce inflammation, and improve circulation, while turmeric is celebrated for its strong anti-inflammatory and antioxidant effects. Together, they form a potent remedy for cold and flu symptoms. This remedy certainly packs a punch.
How to make it:
Boil a few slices of fresh ginger with a teaspoon of turmeric powder in water for about 10 minutes.
Strain the mixture, and drink it warm with honey and a squeeze of lemon for added relief.
Add black pepper to activate the turmeric's fantastic anti-inflammatory powers
Turmeric, ginger and black pepper is wonderful for lots of different symptoms.
5. Immunity Boosting Elderberry Syrup
Elderberries have been used in Mediterranean folk medicine for centuries for their immune-boosting qualities. Elderberries can also be found in plentiful supply in the UK at the end of the summer time (please check leaves and stem as they can be mistaken for other plants). Elderberries are packed with vitamins and antioxidants, they help the body fight off viral infections. Modern studies have confirmed their efficacy in reducing the duration and severity of cold and flu symptoms.
How to make it:
Elderberries are best used in syrup form. You can make your own elderberry syrup by boiling dried elderberries with water, honey, and a bit of ginger or cinnamon for flavour.
Take a spoonful of elderberry syrup daily to help stave off illness or reduce symptoms once you’ve caught a cold or the flu.
6. Respiratory Relief by Eucalyptus
Eucalyptus is a Mediterranean staple, especially for its ability to ease respiratory discomfort and clear up congestion. The essential oils of eucalyptus can relieve sinus pressure, can open airways, and improve breathing.
How to use it:
Add a few drops of eucalyptus essential oil to a bowl of steaming hot water.
Place a towel over your head to trap the steam, and inhale deeply for 5-10 mins to clear out your sinuses and ease coughing.
A hand holds a small amber glass dropper bottle, suggesting the use of natural oils, with eucalyptus leaves visible in the background, evoking a sense of calm and wellness.
7. Mediterranean Herbal Infusions
Herbal teas are a common remedy in the Mediterranean region, and certain herbs, such as marjoram, rosemary and sage, have been used for centuries to treat cold and flu symptoms. These herbs have antioxidant, anti inflammatory, and antimicrobial properties that support the immune system.
How to make it:
Steep at least one of these herbs in boiling water for 5-10 minutes.
Drink a cup of herbal infusion to reduce inflammation, to help ease sore throats, and combat infection.
8. Comforting Hot Broths and Soups
Mediterranean diets are known for their nourishing broths and soups, often made with rich, flavourful ingredients like tomatoes, herbs, and garlic. A warm bowl of these hot steaming liquids, not only comfort the body, but also provides essential nutrients that can support the immune system. A classic Mediterranean remedy for flu symptoms is chicken soup, believed to have anti-inflammatory properties that help the body fight illness.
How to make it:
Prepare a simple chicken broth with onions, garlic, celery, carrots and a handful of herbs like rosemary and thyme.
Sip this nourishing soup throughout the day to stay hydrated and soothe congestion or sore throats.
Chicken soup or hot broths comfort the mind, body and soul.
9. Warm Saltwater Gargle
Sometimes the simplest remedies are the most effective. A saltwater gargle can help soothe a sore throat, kill bacteria in the throat and reduce swelling. This remedy is widely used across the Mediterranean as a fast and natural solution.
How to make it:
Mix 0.5 teaspoon of salt in a glass of warm water.
Gargle with the solution for 30 seconds, then spit it out. Repeat several times a day for relief from throat pain.
The Mediterranean Approach: A Holistic Blend of Rest, Diet, and Remedies
While these traditional remedies are helpful in managing cold and flu symptoms, it’s important to remember that they work best when combined with a holistic approach to health. A nutritious Mediterranean diet, rich in vegetables, fruits, healthy fats, lean proteins, and whole grains, provides the essential nutrients your body needs to stay strong and resilient against illness.
Additionally, rest, hydration, and stress reduction are key factors in supporting your immune system. Embrace these natural remedies, and give your body the time it needs to recover and heal.
The Mediterranean way isn’t just about food; it’s about living in harmony with nature and using the wisdom passed down through the ages to support health and wellness. So, next time you feel a cold or flu coming on, try some of these traditional remedies. They may just be the soothing relief you need.
Stay healthy, and enjoy the warmth of Mediterranean healing!
Please note the information provided on this blog is for educational purposes only and does not substitute for professional medical advice
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