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The Flu Guide: Holistic Support at Home

  • Writer: Natalie Wescott
    Natalie Wescott
  • Oct 30
  • 12 min read
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What is the Flu?

Influenza, or “the flu,” is a contagious respiratory illness caused by influenza viruses (most commonly types A and B). It infects the nose, throat, and lungs. Unlike a simple cold, it often hits fast and hard. One minute you or your child is fine; the next, you’re down with fever, chills, body aches, and exhaustion.

Each year, flu viruses circulate between fall and spring, peaking in the winter months. The CDC estimates tens of millions of cases occur annually in the U.S.. While the majority of cases are able to be handled at home, severe cases can affect the very young, elderly, or those with chronic illnesses.


The Flu Shot

While the flu shot is heavily promoted, it’s not a guarantee of protection. Let's talk about some of the problems with the flu vaccine. This information is found on the vaccine inserts or the CDC website. The studies referenced are linked. I am not going to tell you whether you should or should not get the vaccines, but I believe that 100% informed consent is necessary.

  1. The vaccine’s effectiveness varies widely from year to year depending on how well the strains match. Scientists have to choose which flu strains will be included in each year's vaccine up to 8 months ahead of time, because that is how long it takes to grow the cultures. The chart below is from the CDC website. It shows the % effectiveness over the last few years. In the last 15 years, it has only been over 50% (considered effective) for 4 of those years.

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  2. Recent data shows that many confirmed flu cases occurred among vaccinated individuals, which raises questions about real-world effectiveness. In several reports, rates of infection were similar, or even higher, among the vaccinated compared to unvaccinated populations, particularly when the circulating strains differed from those in the shot.

  3. It does not reduce hospitalization rates:

    1. A quote directly from a study from the Mayo Clinic states, "TIV did not provide any protection against hospitalization in pediatric subjects, especially children with asthma. On the contrary, we found a threefold increased risk of hospitalization in subjects who did get the TIV vaccine."

      1. Effectiveness of trivalent inactivated influenza vaccine in influenza-related hospitalization in children: A case-control study - Mayo Clinic

  4. Ingredients include: Polysorbate 80, antibiotics, aluminum, formaldehyde, thimerosal (mercury).

  5. The flu shot causes shedding for up to 3 weeks post-vaccination. So, how many flu cases are organic causes and how many cases are caused from close contact with a vaccinated person?

  6. There is an increase in other respiratory illnesses cases after receiving the influenza vaccine

    1. "Among children there was an increase in the hazard of ARI caused by non-influenza respiratory pathogens post-influenza vaccination compared to unvaccinated children during the same period."

    2. Assessment of temporally-related acute respiratory illness following influenza vaccination - PMC



Symptoms of the Flu

The flu tends to come on suddenly, unlike a cold which builds gradually. Common symptoms include:

  • Fever and chills (often high-grade)

  • Fatigue and weakness

  • Muscle and body aches (“my bones hurt” feeling)

  • Headache and eye pain

  • Sore throat and dry cough

  • Stuffy or runny nose

  • Loss of appetite, nausea, or vomiting (especially in kids)


Complications

While most people recover within a week, the flu can occasionally lead to complications such as:

  • Pneumonia

  • Sinus and ear infections

  • Dehydration

  • Worsening of chronic illnesses (like asthma or heart disease)

  • Respiratory distress

Children, pregnant women, and older adults are at higher risk for these complications. The main reasons kids get hospitalized are dehydration and difficulty breathing.


Respiratory distress

Respiratory distress is when your child is working too hard to breathe, and their body is not able to oxygenate effectively (this is when things can escalate quickly!). A child struggling to breathe can go from stable to critical very quickly. Their smaller airways, higher oxygen needs, and limited reserves mean once they begin to tire, things can unravel fast. If you or your child is experiencing respiratory distress, go to the nearest ER.


Signs of respiratory distress:

  • Retractions

  • Low pulse ox

  • Loud wheezing

  • Stridor (high pitched whistling sound when breathing in)

  • Grunting on exhale (Especially in infants)

  • Head bobbing with breathing

  • Blue lips or extremities

  • Excessive drooling or inability to swallow (indicates swelling of throat)

  • Apnea (long pauses in breathing)

    • short pauses can be normal in infant so know your child's baseline

  • Not able to cry or talk from difficulty breathing

  • Lethargy (hard to wake up)

** These signs would warrant a guilt-free ER visit

Watch your child’s breathing when they are healthy, so you can recognize when it looks abnormal.



Conventional Treatments (and why they are often not ideal)

  • Antivirals (like Tamiflu)

    • These are often prescribed within the first 48 hours of symptom onset. Studies show they may shorten illness by about one day. However, side effects like nausea, vomiting, and nightmares are common.

    • In my personal opinion, the risks of this medicine are not worth the benefit of shortening the illness by one day.

  • Symptomatic Relief

    • Acetaminophen or ibuprofen

      • These are often recommended to reduce a fever, but let's talk about why that's a problem. Fever is the body’s natural defense against infection. A fever actually signals additional immune support. A higher temperature helps the body activate T-cells, which are key players in the immune response and also helps to produce antibodies for long-term protection. Lowering the fever actually slows down recovery by interfering with how the immune system works. Letting a fever run its course can actually help you or your child recover faster and build stronger immunity for the future.

      • For more information on fevers and ways to naturally reduce, read the full fever guide: Fever Guide: Home Remedies or ER?

    • Cough suppressants

      • It is best to avoid cough suppressants. Coughing is how the body removes pathogens, so taking a suppressant can prolong the illness.

      • However, a suppression may become necessary if coughing is preventing proper sleep which is necessary for healing.

    • Decongestants 

      • When you take a decongestant, you are drying up the mucus that is designed to trap and expel pathogens. Instead, focus on thinning the mucus so it can easily be expelled. 

      • Use nebulizers, humidifiers, and saline mists to help thin the mucus


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Holistic Support and Care at Home

  • Deep breathing exercises: Expand lung capacity and improve oxygenation. 

    • Try diaphragmatic breathing or box breathing (inhale 4s – hold 4s – exhale 4s – hold 4s).

    • Or use incentive spirometer (linked is a kid-friendly inceptive spirometer with colored balls that move!)

      • Click here for a video on how to use an incentive spirometer (inhale, not exhale!)

  • Immune support: Click here for the link to the FULL immune guide!

    • The guide is super in-depth with lots of resources and recommendations!

    • Plenty of sleep 

    • Herbal support or tinctures 

    • Sunlight + vitamin D

  • Keep airways moist and mucus thin

    • Use vaporizer/humidifier (especially at night)

    • Stay hydrated and use poultices 

    • Nebulize, saline mists, sinus rinse 

  • Reduce exposure to lung irritants 

    • Pollutants (chemicals, fragrance, cleaners), smoke & fumes, mold 

  • Chest percussion and postural drainage

    • For those prone to congestion or infection, especially children or elderly

  • Try skin to skin, no matter the age. 

    • Sometimes your body can help calm and regulate their nervous system and therefore their respiratory system!


Let's expand on some of these concepts!


Cough and Congestion:

Our body produces more mucus when sick to help trap pathogens, while coughing and sneezing helps to expel them.


When you take a decongestant, you are drying up the mucus that is designed to trap and expel pathogens. Instead, focus on thinning the mucus so it can easily be expelled. 


It is best to avoid cough suppressants for the same reasons to avoid decongestants. Coughing is how the body removes pathogens, so taking a suppressant can prolong the illness. However, a suppression may become necessary if coughing is preventing proper sleep which is necessary for healing.



Nebulize Saline to help loosen up mucus

  • Nebulizer: this one is very effective, great for older kids and adults

    • Portable nebulizer 

      • I use this one for my young kids (I like that it has a mask instead of having them hold a tube in their mouth)

  • Premade saline

  • Some people DIY saline: ½ tsp of sea salt in 8oz purified water

    • Technically not recommended as it can cause contamination in the nebulizer, but if you decide to go this route make sure you are using purified water NOT tap water.


Set Up Humidifiers

Maintaining humidity in the range of 40-60% can also reduce transmission of pathogens.

  • Humidifier that I use. I like that it has a clear basin so I can see when it needs to be cleaned


Steam Showers

Breathing in moist air is another way to relieve symptoms almost immediately. Head into the bathroom, shut the door, and turn on the shower as hot as it can go. Once the room is nice and moist, bring your child in to breathe in the moist air for 10 minutes. You can also use a humidifier in your child’s room while they sleep. 


STAY HYDRATED, take steam showers, use saline drops or mist in the nose, and REST. These go for fevers as well!



Manual Percussion

If your child is dealing with chest congestion, one supportive technique you can try at home is manual chest percussion. This involves gently clapping on your child’s back and chest using a cupped hand and a relaxed wrist. The cupping creates a pocket of air that vibrates through the chest, helping to loosen mucus in the lungs and move it toward the larger airways, where it can be more easily coughed up or cleared. It’s most effective when paired with hydration and movement. Always be gentle, avoid the spine and ribs, and stop if your child is uncomfortable.



Postural Drainage

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Postural drainage is a technique that uses gravity to help drain mucus from the lungs. It involves positioning the body in specific way to allow mucus to flow from smaller airways to larger airways so that it can be more easily coughed up. Listen to your lungs (or your child's) with a stethoscope or pay attention to where you feel the most congestion or discomfort. This will help pinpoint which lobes or segments need drainage. Doing postural drainage after manual percussion will help increase the effectiveness! This is safe for all ages, even babies!

Here is a link to more information with a position guide: Postural Drainage: Uses, Benefits, and Risks



Non-Medicated Cough Syrups


Medicated Cough Syrups

It is best to avoid cough suppressants for the same reasons to avoid decongestants. Coughing is how the body removes pathogens, so taking a suppressant can prolong the illness. However, if one becomes necessary due to lack of sleep or unable to eat/drink, Genexa is a good brand.


Cough suppressants are typically not recommended for babies. The FDA advises against OTC cough and cold medicines in infants under 2, while others recommend it against children under 4.


Homeopathy & Tinctures for Congestion


Homeopathy & Tinctures for Cough



Chest Rubs



Herbal Support

  • Expectorants: move mucus out

    • Sinus Saver: great for taking everyday to support your sinuses and to help support your body's natural response to allergens.

    • Common Thyme: Research has shown that thyme helps with lung spasms. In this case best taken in the form of a tea or tincture

    • Mullein: Mullein leaf tea or syrup can help relieve inflammation and coughing spells by helping move stuck congestion. This is a great herb for lung issues, specifically.

    • Sage: helps dry up excess mucus and fights off viruses and bacteria. It’s especially helpful for wet coughs, sinus congestion and sore throats

    • Lobelia: powerful relaxant for spasming airways; use cautiously and in low doses

    • Licorice Root: moistening and soothing to dry, irritated lungs (avoid with high blood pressure)

  • Antispasmodics: calm coughing fits

    • Cough-B-Gone: help relieve colds, coughs, and congestion. Support the respiratory system with the natural power of herbs! Mullein is an ancient remedy to support lung health and encourage necessary mucus production. Fenugreek helps to clear mucus from the body. Dandelion root supports liver health and gently detoxes.

    • Wild Cherry Bark: Wild cherry bark helps open up the lower respiratory system and move mucus up while drying it out. It has calming and nervine properties, which can help ease coughing spells, especially at night. It is also cooling to sore and inflamed tissues in the sinuses and throat. You can take this as a tea, tincture, or make your own cherry bark syrup.

    • Marshmallow Root:  coats and soothes inflamed tissues (best as a cold infusion)

    • Slippery Elm: demulcent that calms irritation and supports healing

    • Skullcap: calming to the nervous system and muscle spasms

  • Antimicrobial & Immune Supporting

    • Feel Better Fast: designed to gently help you feel better no matter what the minor illness or discomfort is. It's a catch-all starting place to simplify using a natural remedy without endless research.

    • Echinacea: supports immune response, especially when taken at first signs

    • Oregano: potent antimicrobial (great in oil or tea form)

    • Garlic: nature’s antibiotic, best raw or infused in honey

    • Usnea: strong anti-viral and anti-bacterial for lung infections



Onion Method for Coughs:

  • Slicing up an onion and placing it next to your bed while sleeping can be a powerful decongestant by opening up nasal passages and making it easier to breathe.

  • You also can slice up an onion, place in a plastic bag, put feet in plastic bag, and cover with a sock overnight. The feet are reflexes for the chest, head, and abdomen, so this is especially helpful for coughing, congestion, and head colds.

Garlic on the Feet:

  • Crush a clove, mix with olive oil, and rub it on the bottoms of baby’s feet. Cover with socks. Garlic is antimicrobial and absorbs through the skin.

    Always dilute as raw garlic can irritate skin.


Chest Poultices to Loosen Mucus

  • Onion

    • Thinly slice an onion. 

    • Sauté in olive oil or steam in water until soft - 4-5 minutes. 

    • Drain the juice and onion into a square tea towel and fold the corners over. 

    • Place on the chest or throat depending on where the cough is most bothersome. 

    • Leave the poultice on for as long as possible. At least 20 minutes, hours if possible. 

    • You can ace bandage the poultice to your chest and keep it on all night!

    • Cover up with a towel and blankets on top of you to keep the heat in.

  • Castor Oil

    • Pour castor oil onto the cloth until it’s saturated but not dripping.

    • Lay the cloth directly over the chest (avoid broken skin).

    • Cover with plastic wrap or an old towel to protect clothes/sheets.

    • Apply heat over the top (warm, not hot) for 30–60 minutes (optional for kids, but helpful).

    • Rest while it’s on. Let your child relax, read, or watch a show.

    • Remove the pack and wipe the area with a warm, damp cloth (castor oil stains, so avoid rinsing in a nice towel).

    • Repeat daily or nightly as needed until the cough improves.


Red Light Therapy

  • Red and near-infrared light (630–850nm) penetrate tissue and stimulate mitochondria to make more ATP which is the energy your cells need to heal and regulate inflammation.

  • During respiratory illness, this matters because it can:

    • Reduces inflammation in the airway and lungs. this can potentially ease breathing and alleviate symptoms.

    • Enhances oxygenation by improving blood flow and circulation. It can also improve oxygen utilization at the cellular level

    • Alleviates muscle tension in the chest and diaphragm making breathing easier

    • Promotes tissue repair by stimulating cellular repair and regeneration

  • Red light boxes are expensive. This isn't a necessary tool but can be so worth it!

  • Use code BECCANATURALLY to save $260 on you Lumebox.



Hydration

Staying hydrated during illness, especially with respiratory infections, is crucial for recovery and symptom relief. Proper hydration helps thin mucus, making it easier to clear from the lungs and airways, which can reduce coughing and congestion. It also supports immune function, aids in temperature regulation, and prevents dehydration from fever, sweating, or increased respiratory rate. When the body is fighting infection, fluids are lost more quickly, so replenishing with water, herbal teas, broths, or electrolyte-rich drinks helps maintain energy, flush out toxins, and keep the respiratory tract moist allowing the body to heal more efficiently.

Here is a link to low-tox electrolytes 

If having extended vomiting, diarrhea, or other symptoms without adequate re-hydration, call your pediatrician. You want to avoid severe dehydration.


Rest

Your body heals when it sleeps, so if you follow a strict sleep schedule don’t hesitate to throw it out. Let your kiddo nap longer than usual, go to bed earlier if needed, sleep in, etc. Resting allows the body to focus all its energy on healing, cleansing toxins, and immune support. If a fever or cough is keeping your child up at night, that would be a time where you could consider medication if you feel that their body needs to rest and reset.


Fevers often go hand-in-hand with respiratory illness. Here is a detailed fever guide!


Supporting the Immune System is a crucial part of healing from illness. Here is a detailed immune support guide!


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