What to do when you Have a Cold or the Flu! 

It’s that time of the year. The different kinds of flu and cold are spreading. What cold bugs are going around and what cold virus is going around, changes all the time, and it takes a doctor to determine what cold you have. And even a doctor most of the time will only be able to guess the actual cause and they will go with their known and trusted remedies. 

However, for most light respiratory illnesses, likes or throat, cough, headaches related to colds and runny nose, we can at least support our medical treatment naturally and prevent the cold from turning to sinus infection, bronchitis, or ear infections. 

Of course, according to your own experience and background, it is good to always be in touch with a health professional to know the best path forward.

In this article I want to introduce you to some natural antibiotics, tricks and means to fight of bacteria and viruses naturally – or (Again) at least support your medical treatment naturally.

Naturally Antibiotic Breakfast Bowl 

Let’s start off with a recipe. I have created this recipe as a delicious yet powerful breakfast bowl that includes many potent natural antibiotic ingredients, yet protects our stomach from being harmed by their power.

This breakfast bowl started out a the wish to create my own Cough Syrup, but I realised that manuka honey, oil of oregano and the rest of the ingredients will be to harsh for the stomach. 

Especially when we are ill and maybe not eating as much, we need to make sure that we have a good foundation for all the medicine (natural or manifactured) so that we don’t put our body under any extra stress.

This is a delicious recipe that really supports us when having a cold:



Ready In:




Good For:



  • 120ml Hot Water

  • 1/2 Tsp Ibiza Sea Salt (or other Strong concentrate sea salt).

  • 120ml Cold Water

  • 2 Drops Oil of Oregano

  • 1/2 Cup Cooked White Rice

  • 1 Tsp Cinnamon

  • 1 Tbsp Manuka Honey

Dissolve Salt in Water.

Add cold water and oil to salt water. Stir well.

Use 30ml -45ml of that water in the recipe.

Touch Cooked rice with the bottle opening of the oil of oregano, so that just a tiny bit extra is added but not a full drop. Clean bottle.

Mix Rice, Oregano Salt Water, Honey and Cinnamon until well combined.

This is your antibiotic mix. 

For flavoring you can add 2 Tbsp of Matcha Cream, see recipe below.

Optional: Matcha Cream

  • 1/2 Tsp Matcha Powder

  • 1/2 Cup Cashews, unsoaked

  • 5 Dates

  • 1 Tbsp Honey

  • 1/2 Tsp Vanilla Extract 

  • 2 Tbsp Cacao Butter, melted

  • 3/4 – 1 Cup Water

Blend all ingredients until well combined, use water as needed for a  smooth cream. 

Natural Antiobiotic Ingredients

The Sea Salt kills microbes, reduces inflammation and thins mucus, making it easier to expel.

Oil of oregano is a very strong antibiotic, antifungal, antiviral, anti inflammatory and antioxidant: All the antis you want! However taking it in on its own is very strong and can be causing problems in the digestion. Hence it is important to both strongly dilute it and to protect the stomach linings from its strength.

This is what we have the rice for. It absorbs all the powerful ingredients in this recipe so they are less invasive and creates a new protective layer around our stomach linings, so that there is no stomach upset. 

Cinnamon is anti-inflammatory, rich in anti oxidants and regulates blood sugar levels, which is great considering the honey that we use as well! 

Manuka Honey: Anti-inflammatory, antioxidant and antiviral. This special type of Honey, often from New Zealand is pricey, but depending on its grade is able to fight a large amount of strains of bacteria. The perfect sweetener in our Naturally Antibiotic Breakfast Bowl. 

Matcha. The Matcha Cream is entirely optional. You could really use any flavorings that you like, only add some Matcha Powder or eat the Rice Mix without any flavorings. I just had the cream leftover from making Chocolates. Matcha is very high in anti-oxidants with an ORAC of 1573, and full of chlorophyll and vitamins. As well as giving a slight energy boost, I thought it is a nice addition to this Medicinal Breakfast Bowl. 


I hope this breakfast bowl helps you get healthy when you have the flu or another similar cold infection this year.

Fighting Off Colds Naturally:

Here are some more tips for getting better from colds naturally: 

A. Steam Inhalation

I like to inhale steam with a little bit of sea salt and eucalyptus or palo Santo essential oil. Any essential oil that is known to be helpful for the respiratory system, is slightly anti-biotic and anti fungal is great. Because of its strength I have not dared to use Oil of oregano for this purpose (Just taking one drop in the mouth burns strongly, I don’t want to test it for steam inhaling). If in doubt, only go for the sea salt. Boil the water first. Add the salt and oils. Close the lid. Reduce, then turn off the heat. Allow steam to accumulate underneath the lid. After 5 minutes, grab a towel, remove the lid of the pot, start inhaling. Make sure the steam is not too hot, then close up the space between your face and the pot with the towel for maximum effect. Inhalte for 10 minutes.


B. Gurgling: 

Mix 1 Cup of warm water with 1 Tsp of Sea Salt, and optionally 2 Drops of Oil of Oregano or Eucalyptus. Stir well. Once the salt is dissolved. Take one sip, without swallowing let the water enter your throat. Then continuously blow air through your throat into the water. This will help remove any access mucus from the throat while at the same time remove all harmful bacteria in the area. After 20-30 seconds spit out the liquid. Repeat with half – up to the full mix. Note: Since we are not swallowing the liquid, we don’t reach the full throat. That is why it is nice to have the Naturally Antibiotic Breakfast Bowl to eat to fully reach everywhere.

C. Diffusers: 

Venting rooms is one important step for making sure bacteria don’t spread. But ideally, we also clean the room further with an Essential Oil or/ and Ions Diffuser. Again, Eucalyptus, Palo Santo, Mint are my choice here to make sure bacteria don’t spread further. 

D. Hygiene:

Hygiene is probably one of the most important factors when it comes to making sure your illness doesn’t spread to others – along with keeping to yourself while you are contagious. Have daily showers. Flush used tissues in the toilet, place in a closed garbage bin or get them out of the house quickly, to avoid more bacteria festering in your home. Change and wash clothes. Wash your towels and bedding. Make sure your place is hoovered. Dust generally aggravates the respiratory system. We are more sensitive to it, when we are ill. Also important, to make sure our baths and toilets are clean. Especially while we are ill and keep throwing tissues into the toilet and spitting into the sink: Have a cleaning spray ready and spray regularly.

When we are ill we are most likely not able to take care of all of this ourselves. So here are a few options:  

  • Always keep a clean home and maintain hygiene. Obvious and preventative.  
  • Once you notice you are starting to get ill, clean your place – starting with hovering and cleaning bath, toilet, and changing bed sheets. It is good to be aware that just before our illness actually breaks out, our cold is most contagious.
  • If it is too late. Then it is as it is. It’s fine. Maybe you can call someone or ask your room mate, partner to help with some things (it is also in their interest).  
  • If no-one is around: You may have a few days where nothing can be done and you are just bound to bed. In this case, just stick to the minimum: Taking Care of yourself. Getting rid of tissues. Venting the rooms. Once you feel a bit better you can take the other steps.


E. Food:

When you are ill, you may naturally be inclined to fast. Easing the digestive system is actually an effective way to help your immune system focus on what it needs to do: Fighting the illness. Some helpful foods when you are ill: Soups, Broths, Vegetables. Avoid Sugar and Dairy which are both known to cause inflammation and mucus. Not what you want when you have got plenty of it already.

F. Other Natural Remedies:


  • Warm Lemon Water in the morning – and throughout the Tea
  • Ginger Tea. You can also have ginger lemon honey: All antibacterial. 
  • Fried Garlic: Garlic is a strong anti-biotic as well. Fry up 10 gloves and eat as they are for a powerful effect. Fried garlic is better than raw, as raw garlic can be blood thinning. 
  • Echinacea: Has saved my life many times: I love the sprays that you spray into the throat. 
  • Oxygen Spray: Also great antiseptic effect for throat issues. 
  • Fresh Juices: I would avoid sugary juices. Stick to Celery juice for full juices as it is alkalizing, high in sodium and minerals. As well as shots of Ginger, Lemon, Turmeric (mixed with a bit of apple, orange or water to take off the edge and make it less harmful for the stomach). 
  • Spicey Food: Mexican or Indian are full of warming spices, that can feel soothing when we are ill. 

G. Prescription Drugs:

Sometimes, as much as we do, and despite all of our precautions and care, we might encounter a strain of bacteria that our natural medicine cannot fight off. Or maybe our immune system is so weak, that natural medicine is just not enough. If you are ill for more than 5 days to a week (depending on what is normal for you), you may want to consider prescription drugs. And if you have fever, definitely be in touch with your doctor. 

H. Gut Flora:

Whether you use natural or manufactured antiobiotics, these should only be used when needed and since their purpose is to kill bacteria, we want to make sure that we maintain a healthy gut flora throughout as well as after the treatment: Fermented Foods can help: Like Kimchi, Sauerkraut, Vegan Cheese, Fermented Drinks like Kombucha, Kefir and Ginger Bugs, or simply: Probiotic Powders. 

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