That familiar, sinking feeling when a cold or flu starts—stuffy or runny nose, sore throat, body aches—can make even simple days difficult. We try to avoid illness in our home through healthy eating and preventive habits, but recently my husband and daughter came down with a nasty bug. On Instagram Stories I shared my go-to home remedies for colds and flu; here I’ll focus on an essential oil blend I rely on as soon as symptoms begin.
Over the years I’ve posted natural remedies like my garlic salve and elderberry syrup. I hadn’t yet posted this essential oil blend, though I’ve been using it for more than a year with excellent results—especially for runny noses. My mom, who was skeptical about essential oils, became convinced after one cold episode. I mixed the blend, applied it to my daughter’s back, feet, and behind her ears, and within 10–15 minutes her coughing and nasal drainage decreased significantly. The relief lasted a couple of hours; when symptoms returned we reapplied with the same fast improvement. My mom began calling it “medicine” and started using it whenever symptoms reappeared.
Dilution matters, especially for children. I typically use a 1% dilution—about 3 drops of essential oil per tablespoon of carrier oil. You can use any carrier oil on hand; I prefer avocado oil. Because it’s hard to measure half-drops, I often mix 6 drops of essential oils into 2 tablespoons of carrier oil (3 drops of each oil). For guidance on safe dilutions for different ages, consult a reliable resource on essential oil safety for children.
I also like blends from brands that offer KidSafe lines, since many of their products are formulated with children and breastfeeding mothers in mind. Always check each essential oil’s safety recommendations before use.
Homemade Essential Oil Blend For Cold And Flu
Ingredients:
- 2 tbsp carrier oil (avocado, jojoba, fractionated coconut oil, almond oil, etc.)
- 3 drops of a children-safe congestion blend (often labeled “Sniffle Stopper” or similar)
- 3 drops of a germ-fighting blend (often labeled “Germ Destroyer” or a child-safe immune blend; use a stronger thieves-type blend only if not applying to young children)
Directions:
- Mix the essential oils into the carrier oil and transfer the mixture to a roller or small bottle for easy application.
- Apply every 2–3 hours as needed. Preferred application areas are the bottoms of the feet, behind the ears, and along the back near the spine.
- Use this blend alongside other natural remedies, like garlic salve or elderberry syrup, as part of a broader approach to support recovery.
Adjust dilution for infants and young children: a lower percentage is safer for smaller bodies. When in doubt, reduce the number of drops per tablespoon of carrier oil or consult a pediatric-focused essential oil safety guide.
Safety note: This information is for educational purposes and does not replace medical advice. Consult a physician before using essential oils, especially for children, pregnant or breastfeeding people, or anyone with underlying health conditions. Seek medical attention for severe symptoms or if an illness worsens.
What are your favorite essential oil blends for colds and flu? Share your experiences and any safety tips that have worked for your family.
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