16 May Navigating Cold and Flu Season: Insights from a Chinese Medicine Practitioner
As the chill sets into Melbourne, so do the sniffles and sneezes that accompany cold and flu season!
But fear not! As a practitioner of Traditional Chinese medicine (TCM), I’m here to share some strategies for combating these seasonal colds. Let’s delve into the principles of TCM and discover effective remedies, including prepared teas, to alleviate your symptoms.
Tradtional Chinese View point of Cold & Flu
Firstly I would like to explain the traditional view of cold and flu; we term cold and flu as “Exterior Syndromes” so they are external factors that are “attacking your body”. Each cold and flu can be categoriezed by its symptoms; Feeling of chills, fever, sneezing, headache, cough. The “External Pathogens” ability to impact your health depends on your “Defensive Qi” or strength of your immune system, and the internal health of your body. So, as we all know if you are run-down then you are more suseptable to catching cold and flu.
On a basic level most common cold’s are broken into “Wind-heat” and “Wind-Cold” based on their main symtoms;
Wind Heat Think of wind heat as the fiery invader. It brings along symptoms like a fever, sore throat, and an overall sensation of heat within the body. You might find yourself sweating profusely and feeling generally uncomfortable
Wind Cold Now, wind cold is a sneaky little chill. It brings on the shivers, body aches, and nose more stuffed than a chicken at Coles. You’re reaching for blankets and hot tea, desperately trying to warm up from the inside out.
So let’s look at the ways to Treat and Prevent a common Cold*;
*(Remember this is not for a more severe flu or prolonged cold, we recommend seeking individual advice with one of our Chinese Medicine Practitioner’s)
1. Cold Preventing tea – “Cong Bai Tang”
This traditional tea helps to treat the early-onset of a cold. The translation of “Cong Bai Tang” is Scallion decoction, our formula is a combination of spring onions, fermented soybeans and a few other herbs to stimulate the immune system by inducing a mild sweat to open the pores gently and let the pathogen out before it penetrates deeper. This tea can be kept in your cupboard to be used anytime you feel the onset of a cold.
2. Gargling with Salt Water – To soothe a sore throat associated with wind heat, gargle with warm salt water. This simple remedy helps reduce inflammation and kill bacteria in the throat.
3. Steam Inhalation or Herbal steam – Combat nasal congestion caused by wind cold by inhaling steam infused with essential oils like eucalyptus or peppermint. This practice helps clear your sinuses and relieve discomfort. At the clinic we also stock a herbal steam pack containing auromatic herbs that help open sinus and clear congestion.
4. Dietary Adjustments
For “Wind Heat”: Incorporate light cooling foods, and pungent herbs help reduce internal heat.
- Peppermint (薄荷): Classic for sore throat and fever.
- Chrysanthemum flowers (菊花): Good for headache and red eyes.
- Mulberry leaf (桑叶): If you have a cough.
- Green tea (绿茶): Mildly cooling (if your digestion is strong)
Cooling fruits & veggies:
- Asian pear (雪梨): Moistens throat and clears heat.
- Watermelon (西瓜): If you have a strong thirst.
- Cucumber, mint, lettuce: Fresh salads are fine in moderation.
- Radish (白萝卜): Clears heat and phlegm.
Light, clear broths & congee:
- Congee with mung beans (绿豆粥): Mung beans clear heat.
- Rice porridge with mint and chrysanthemum is a gentle choice.
Warm, mild teas:
- Honeysuckle flower tea (金银花).
- Chrysanthemum tea (菊花茶).
- Peppermint tea.
Foods to avoid:
- Spicy or greasy foods (they add more heat).
- Alcohol.
- Barbecue, fried foods.
- Very warming herbs like cinnamon, ginger, or garlic (they’re better for Wind-Cold).
Easy Wind-Heat home tea; Chrysanthemum–Mint Tea
- 5–10 dried chrysanthemum flowers
- A few fresh mint leaves or 1 tsp dried peppermint
- Optional: Rock sugar or honey (in moderation)
Pour hot water over, steep 5–10 mins, drink warm (not boiling hot).
For “Wind Cold”: Embrace warming foods to combat coldness by promoting sweating, and promote warmth from within;
- Fresh ginger (生姜): Best known! Use slices in tea.
- Green onions/scallion stalks (葱白): Great for mild chills.
- Garlic (大蒜): Mildly pungent, supports immune function.
- Cinnamon twig (桂枝): Warms and unblocks the channels.
- Basil, perilla leaf (紫苏叶): Often used in congee or soup.
- Pepper, mild chili (small amounts, if you can tolerate).
Light, easy-to-digest congee or broth:
- Rice congee with ginger and scallion is classic.
- Chicken broth with ginger and garlic is also good.
Warm liquids:
- Warm water, light ginger tea with brown sugar, or herbal teas (if suitable).
Foods to avoid temporarily;
- Cold/raw foods (salads, ice drinks)
- Dairy, greasy or hard-to-digest foods
- Excessive sugar
Simple home remedy: Ginger–Scallion Tea
Ingredients:
- 3–5 slices fresh ginger
- 2 stalks scallion whites (crushed)
- Optional: Brown sugar
Bring water to a boil, add ginger and scallion. Simmer 5–10 minutes.. Drink warm — best just before bed, bundle up to sweat lightly.
How to prevent getting sick
- Keep your “Defensive Qi” strong: good sleep, balanced diet, appropriate clothing for the season.
- Avoid exposure to Wind: “Wind is the carrier of 100 diseases.”
- Seasonal adjustments: Eat warming foods in winter, cooling in summer.
- Take probiotics that assist the immune system; Lactobacillus acidophilus, Bifidobacterium lactis, lactobacilus fermentum, lactobacilus johnsonii, lactobacilus reuteri, lactobacilus rhamnosus
Wear a scalf: In Traditional Chinese Medicine , the back of your neck is called the “Wind Gate” ; This area — along with the head and upper back — is believed to be where “External pathogens” (Wind, Cold) can most easily invade the body.
Need more help?
Coming down with a cold or still contagous? We offer Telehealth herbal consults for Cold & Flu. However, for a lingering cold feel free to come into the clinc
About the Author
Dr Lauren Surridge (TCM) is the Acupuncturist, Chinese Herbalist and owner of Balanced Life Health Care.
To find out more about Lauren click here and to make an appointment to see Lauren at her clinic in Ferntree Gully click here
