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Kick the Sniffles to the Curb: DIY Herbal Remedies for a Natural Cold & Flu Season

As chills creep in and sniffles take flight, the dreaded trio of coughs, congestion, and chest tightness announces the arrival of cold and flu season. We typically reach for the familiar blue tub, slathering on that mentholated petroleum jelly in a desperate bid for relief. But what if there was a breath of fresh air – literally! – in the form of natural remedies that soothe your symptoms while nourishing your skin with the goodness of nature?

Today, we're diving into the empowering world of DIY herbal chest rubs, mentholated foot soaks infused with herbs, and shower steamers bursting with plant magic. These gentle and customizable remedies offer a natural alternative to harsh chemicals, leaving you feeling refreshed and ready to battle those winter woes. So, ditch the blue tub and embrace the healing power of plants! Let's create a haven of wellness right in your own home, one fragrant herb and soothing blend at a time.


The Not-So-Pretty Truth About Petroleum-Based Chest Rubs


While those conventional chest rubs might offer temporary relief, they come with a side of not-so-desirable ingredients. Petroleum jelly, the main base, is a derivative of crude oil, a non-renewable resource with potential health concerns. Studies suggest that long-term exposure to certain impurities in petroleum jelly can be harmful. Plus, the synthetic menthol and other fragrances can irritate sensitive skin

Enter the Herbs: Nature's Powerhouse for Respiratory Relief

Buried within mint essential oil lies a powerful crystal warrior: menthol.  Menthol crystals are formed by a swift chill at -7.2 degrees F, this age-old folk remedy has been a trusted ally against pain and itch, clearing stuffy chests and sinuses with its refreshing touch. Menthol's secret weapon? Thermo receptors in your skin cells. By tickling them, it creates a natural painkiller effect, instantly calming inflamed areas and boosting blood flow like a tiny internal cheerleader.

No need for fancy ingredients – your kitchen or local herb shop holds the key to crafting your own remedies. These DIY creations are not just effective, but gentle and nourishing for your skin, leaving you feeling refreshed and empowered. So why settle for the synthetic blue tub when you can have a personalized herbal haven right at home? Let's ditch the doubt, embrace the herb, and conquer cold and flu season naturally!


Why DIY Herbal Remedies Rock

Natural Ingredients: No more harsh chemicals, just the gentle power of plants. Herbs like eucalyptus, peppermint, rosemary, and thyme have been used for centuries for their decongestant, expectorant, and anti-inflammatory properties.

Gentle on All Skin Types: Sensitive skin? Rejoice! These rubs, steamers, and soaks are like a hug for your chest, throat, and feet, soothing even the most delicate skin.

Customizable Magic: Feeling congested? Add a dash of eucalyptus to your vapor rub or shower steamer! Achy muscles? Rosemary is your friend in a foot soak. Craft a blend that speaks to your specific needs.

Empowering and Fun: This isn't just self-care, it's a herbal adventure! Experiment with herbs, tweak recipes, and create personalized remedies that reflect your unique health journey.

Ready to brew your own breath of relief?

Here's a basic recipe to get you started

Vapor Rub:

2 tablespoons beeswax or shea butter

2 tablespoons coconut oil or olive oil

1 teaspoon menthol crystals

20 drops eucalyptus essential oil

10 drops peppermint essential oil

5 drops rosemary essential oil (optional)



1. Melt the beeswax or shea butter in a double boiler.

2. Remove from heat and stir in the coconut oil /olive oil and menthol crystals till dissolved

3. Let the mixture cool slightly, and then add the essential oils.

4. Pour into a small container and allow to solidify.

Voila! Your very own herbal chest rub is ready to soothe your sniffles and ease your aches. Apply a thin layer to your chest, throat, and back before bed for a restful night's sleep. Remember, a little goes a long way with essential oils, so start with a small amount and adjust as needed.

Mentholated foot soaks can be a pleasant and relaxing experience.

As wintry chill grips the air and sniffles take flight, there's nothing quite like the solace of a steamy foot soak. Imagine: potent herbs like menthol, lemongrass, and rosemary swirling in warm water, transforming your bath into a haven for achy muscles and stuffy noses. These aren't just pampering perks – an herbal foot soak can actually reduce inflammation and boost circulation, thanks to the magic of Epsom salt.


This common, but amazing ingredient (magnesium sulfate, in fancy speak) is a bath-lover's secret weapon. It eases pain, softens skin, and even gives your immunity a helping hand. And while it draws out toxins, the menthol clears your airways, letting you breathe easy. Meanwhile, lemongrass and rosemary, nature's muscle-melting maestros, work their magic on tension and congestion, leaving you feeling light as a feather.

Foot Soak:

½ cup Baking Soda

½ cup Epsom Salt

1 teaspoon Menthol infused oil of choice

10 drops of Lemongrass essential oil

15 drops of rosemary essential oil


Photo 256288436 | Herbal Foot Soak © Tuayai |


1.  Add 1/4 cup of this mix to an electric footbath, shallowly filled bathtub or a flat-bottomed bowl of warm water. Soak feet for 10-15 minutes, then pat dry and discard the water. Feel free to add fresh herbs and flowers for a upgraded experience.

2. Store in an air tight container; use a spoon to scoop out.

 Now lets kick it up a notch and talk about Shower Steamers or Bath Bombs !!!

Imagine stepping into a spa-like steam room filled with invigorating eucalyptus and calming lavender. Place these little aromatherapy wonders in your shower floor, let the hot water activate them, and breathe in the therapeutic vapors. Eucalyptus clears airways, while lavender soothes your mind and promotes relaxation, perfect for battling that nighttime cough.


Herbal Bath Bomb / Shower Steamer:

 1 cup of citric acid

 1/4 cup of corn starch

 1/2 cup of Epsom salt

15 drops of eucalyptus essential oil

 5 drops of peppermint essential oil

5 drops tea tree oil

½ cup of water

 Ball shaped mold



1. Mix well all the dry ingredients into a bowl. After dry ingredients are well mixed, add in essential oils.

2. Mix in water a little at a time, about 1 1/2 teaspoons (total) of water to the mixture and stir quickly. You may notice some fizzing. This is normal. Continue mixing until it is the consistency of wet sand.

3.  Using a spoon, scoop the mixture into the molds. Pat it down gently. Press the two mold halves together. Hold for a few seconds to help the mold form and set.

4. Once you remove these from the molds, allow them to sit and dry out for about 24 hours. After 24 hours, your cold and sinus bath bombs are ready to go. Store them in an air tight container or jar until you are ready to enjoy them.

5. When you are ready to use them, simply drop one in warm bath water. In seconds it will start to fizz and release the vaporizing essential oils.

Beyond the Basic Blend:


These recipes are just the start! Experiment with different herbs like thyme, cloves, hyssop, lavender, or ginger to find your perfect blend.

Embrace the herbal way of life and breathe easy this cold and flu season. Ditch the petroleum, grab the herbs, and get ready to experience the magic of nature's healing touch.


Bonus Tip: Make a big batch of the above remedies and share the love with friends and family! It's a thoughtful and unique gift that shows you care about their well-being.


P.S. Looking for more wellness inspiration and personalized guidance? Let's connect! I'm here to help you navigate your journey to holistic well-being, one breath, one herb, at a time. Don't forget to share your DIY herbal creations and experiences in the comments below! We'd love to hear from you.




None of the recipes above have been evaluated by the FDA. These recipes are not intended to diagnose, treat , cure or prevent and disease.

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