It’s started to get colder here in Kenya and that means that flu season is upon us! For the next few months, warm clothing and hot beverages will be a staple for us. It is also the time where it feels like everyone else around you has a flu or a cold. We moms know only too well how we dread those little sneezes and sniffles, because it might mean trips to the doctors and perhaps a couple of sleepless nights. So long as we are moving around and kids are going to school it is not always possible to keep the germs away. That’s why I am sharing my top natural remedies to keep you flu proof this Kenyan winter season.


  1. Vitamin C

When we are fighting a cold or flu, or when under stress we deplete the Vitamin C stores in our body. Have you ever noticed how when you are under stress is it so easy to get sick? It is not a coincidence! Vitamin C has a huge role in helping support our healthy immune systems. That is why it is smart to increase the Vitamin C consumption either through whole fruit or supplements.

Foods with the highest amount of Vitamin C include broccoli, parsley, cucumber, bell peppers and lemons.

Taking in Vitamin C supplements during this time can help tremendously in boosting our immunity. Supplements can provide nutrients, which are either extracted from food sources or synthetic(but we totally recommend natural supplements), in order to increase the quantity of consumption.

An amazing supplement we would recommend is Sambucol Black Elderberry. Black elderberries contain naturally occurring flavonoids. They contain twice the natural Vitamin C capacity of blueberries and more than 50% of the overall antioxidant capability of cranberries. Now you know you definitely have to grab yourself one of the Sambucol supplements for yourself and your kids.

The products come in many forms depending on your preferences. They come in syrup form, capsules, effervescent tablets, and even chews for the kids!

Find the entire Sambucol range at Tonka Wholefoods with prices ranging from KES 500/- to 1,750/- (Catch the sale before it ends!)


  1. Water

Water is so important in flushing away viruses, bugs and other stuff your body is fighting so hard to get rid off. You can increase just water intake or you can add in herbal teas and smoothies, which will give you that extra fighting power! So this cold season, drink up!

  1. Sleep

Seriously catch a rest, it’s the fastest and quickest way to help your body fight the flu bug! When we are not well rested, we end up prolonging the effects of a cold, making it hang on longer than its necessary! So make sure you are catching that beauty sleep and flu proof your self this cold season!

  1. Raw honey

I can rave all day about the amazing benefits of raw honey. I am talking the pure unpasteurized kind- as most of the honey on our shelves is pasteurized. Raw honey is a rich source of antioxidants, and contains antibacterial and antifungal properties. Its immune-boosting properties will make you want to go over the extra hustle of acquiring one for yourself. Raw honey has become a staple in my pantry so whenever we feel the onset of flu we simply add it to ginger tea or have it straight up with some minced garlic. Works like a charm!

  1. Wash your hands and practice a little more sanitization.

By practicing a little more simple rules at home, can help keep your family healthy and prevent a cold or flu from spreading.

  • Cover coughs and sneezes- and teach your little ones this important practice
  • Avoid touching eyes, nose and mouth
  • Clean touch surfaces often- phone, remote, laptops and so on
  • Clean/sanitize your hands often


If a family member has the flu, try and limit contact with them (nearly impossible with small kids!) especially in the contagious period of the flu. You can also limit sharing items like washcloth, toys utensils and so on.

Hope this tips will help you and your family have a flu-free cold season, or as less of it as possible!



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