Our Family’s Fall Sick-Day Kit: What We Keep on Hand
Fall is busy. School is in full swing, schedules are packed, and cold and flu season starts making its rounds.
One thing we’ve learned is that it helps to have a few simple things ready before somebody starts feeling sick.
Here are some of the things we keep on hand and why we use them.
1. Homemade Elderberry Syrup
Elderberry is one of our favorite herbs to keep on hand during cold and flu season!
One reason is its high concentration of anthocyanins and other polyphenols (the compounds that give elderberries their deep purple color). These plant compounds have antioxidant activity and are being studied for their effects on inflammation and immune function.
Elderberry has also been studied specifically for respiratory illness. A meta-analysis of randomized trials found that black elderberry supplementation significantly reduced upper-respiratory symptoms, while a later systematic review concluded that elderberry may reduce the severity and duration of colds.
That’s why we like having our homemade elderberry syrup prepared before cold season hits!
Here is our recipe:
2. Warm Salt-Water Gargles
This is one of our first go-to’s when someone starts feeling something in the back of the throat.
The reason is more than just “salt feels good.”
The lining of the nose and throat is one of the first places respiratory viruses come into contact with the body. Gargling physically helps wash away mucus, secretions, irritants, and some of the microbial load sitting on those surfaces.
Salt also creates a hypertonic environment. Laboratory research has found that chloride ions can be used by epithelial cells as part of an innate antiviral response. In a small randomized trial, people who used hypertonic saline nasal irrigation and gargling after developing a cold had shorter illness duration and reduced viral shedding compared with standard care.
So when we say we use salt water to “clear out the gunk,” there’s actually a practical reason behind it: you're mechanically clearing the throat while also exposing the surface tissues to saline.
3. Red Light
We have two LUMEBOX red lights because they are in constant use at our house.
Red and near-infrared light—often called photobiomodulation—has been studied for effects on pain, inflammation, cellular function, and tissue repair.
The basic idea is that certain wavelengths of light are absorbed by structures inside our cells—particularly within the mitochondria. This can influence cellular energy production, circulation, oxidative stress, and inflammatory signaling.
We often reach for ours when someone has a sore or irritated throat, headache, stomachache or general aches and pains because it is simple and easy to use.
Here is our discount link
4. Natural Cough Drops
When buying cough drops, take a minute to read the ingredient label.
We prefer options that:
Contain little to no added sugar
Avoid artificial food dyes
Include honey
Use ingredients you can actually recognize and read
Honey itself has been studied for soothing cough and throat irritation, so a simple honey-based lozenge can be a nice thing to keep around.
These are both currently in our medicine cabinet:
5. Homemade Chicken Bone Broth
Bone broth is one of our staples when someone doesn't feel well!
Bone broth provides gelatin and amino acids such as glycine and proline, which are building blocks the body uses for connective tissue and gut lining support. Because it combines fluids, minerals, and easy-to-digest protein in one warm food, it can be especially useful when appetite is low but the body still needs nourishment.
We try to have some always in our fridge!
Here is our recipe:
6. Electrolytes
Hydration becomes especially important during illness, particularly if fever, vomiting, diarrhea, or reduced food and fluid intake are involved.
When the body loses fluids, it also loses electrolytes. Replacing both fluids and electrolytes is an established part of preventing dehydration during illnesses that cause significant fluid loss.
Two electrolyte brands we personally use are Just Ingredients and Ballerina Farm. We like the mineral ratios, they taste good, and most importantly, they make it easier for us to stay hydrated.
7. Sleep
Sleep may be the simplest tool on this list, but it is also one of the most important.
Sleep and immune function are closely connected. Research shows that inadequate or disrupted sleep can alter immune responses and is associated with greater susceptibility to infection.
We frequently use magnesium and ashwagandha in the evening to help support relaxation, stress management, and better-quality sleep—especially when the body is run down and needs extra recovery.
When someone starts feeling run down, that is usually a good reason to slow down rather than push harder.
Keep It Simple!
Our basic sick-day setup isn't complicated:
Homemade elderberry syrup
Salt-water gargles
Red light
Natural cough drops
Bone broth
Electrolytes
Plenty of sleep
Having a few trusted go-to’s ready before someone gets sick can make a big difference.
Supporting hydration, sleep, nutrition, the throat, and the immune system early may help the body respond more efficiently, recover faster, and potentially reduce the number of days illness disrupts your family.
The more prepared you are before cold and flu season hits, the easier it is to take action right away instead of scrambling once symptoms start.
If you feel like your immune system needs a little more support, you can always reach out to us to schedule a hair follicle appointment and take a closer look at what your body may need.
Immunity & Wellness Hair Follicle Test
1h 30min
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