Simple Ways to Support Your Family During Cold & Flu Season
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Doctor-Informed, Naturally Gentle Support
As the colder months approach, so does the season of sniffles, sore throats, and fevers. While conventional medicine remains an important part of care when needed, there are also gentle, time-tested ways to support the body during seasonal illnesses… many of which you can start right in your kitchen.
Hi, I’m Dr. Tooba Jahangir, a board-certified internal medicine physician. I’ve spent many many years in the hospitals and now I help families blend modern medicine with herbal wisdom in a safe and thoughtful way.
While this post is for educational purposes only, I hope it gives you simple, practical ways to care for yourself and your loved ones this season.
3 Gentle Herbal Helpers for Flu Season
- Warm Ginger Tea
Ginger has a long history of traditional use for easing nausea and warming the body. A comforting tea can be made by steeping a few fresh ginger slices in hot water for 10–15 minutes. Sip slowly to soothe the throat and support digestion.
- Stay Hydrated with Citrus
Staying hydrated is essential when unwell. Add a splash of lemon or orange juice to warm water… not only does it brighten the flavor, but it also adds a little vitamin C, which is supportive during the colder months.
- Try Gentle Steam Inhalation
Breathing in steam from a bowl of hot water can offer comfort when feeling congested. You can add a few sprigs of peppermint or eucalyptus leaves (NOT essential oils) for a more invigorating effect.
Cooling Tea for fever and cold:
I also use a gentle tea at home for cold and fever. Comment FEVER below with your email and I will send you the recipe card.
Basic Self-Care Tips to Remember
✔️ Prioritize sleep and rest… your immune system does best when the body isn’t overtaxed.
✔️ Wash hands frequently and avoid touching your face.
✔️ Eat nutrient-dense meals with colorful fruits and vegetables.
✔️ Avoid smoking or alcohol, which may suppress immune function.
When to Seek Medical Attention
These natural practices may support the body gently during mild symptoms... but they are not a replacement for professional medical care. Be sure to seek medical attention if you or your child experience:
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High fever lasting more than 3 days
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Trouble breathing or shortness of breath
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Severe fatigue or confusion
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Dehydration or inability to keep fluids down
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Symptoms that worsen over time
Bonus!
Through flu season, every order comes with a FREE printable Cold & Flu Self-Care Checklist — a simple, go-to guide for gentle remedies, symptom support, and what to keep on hand.
Whether you're building your apothecary or just getting started, this little checklist makes a big difference on sniffly days.
✨ Want More In-Depth, Doctor-Informed Herbal Support?
My subscribers on Substack receive exclusive recipes, evidence-based herbal guidance, and seasonal care protocols you can use confidently alongside conventional medicine.
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Stay well, stay warm, and take care of one another.
Here is to a new kind of healing,
Dr. Tooba Jahangir, MD
- The Unconventional Doc
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Medical Disclaimer:
The information provided on this website is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. While Dr. Tooba is a Board-Certified Internal Medicine physician, the content shared here - including natural remedies, herbal protocols, and wellness practices is not a substitute for professional medical advice or individualized care.
Always consult your healthcare provider before beginning any new health regimen, especially if you are pregnant, nursing, taking medication, or have a medical condition. Use of this website and its content does not establish a doctor-patient relationship.