Is It a Cold, Flu or COVID? How to Tell the Difference This Winter

Know what you’re dealing with and how to support your body naturally

During winter, many of us experience sniffles, fatigue, or a lingering cough. But how do you know whether it’s just a common cold, something stronger like the flu, or a case of COVID-19?

All three are respiratory infections, but they differ in severity, onset, and symptoms. Understanding the difference helps you respond appropriately and support your recovery using safe, effective natural approaches.

Common Cold

The cold is usually mild and more annoying than dangerous.

Key symptoms:

• Runny or blocked nose
• Sneezing
• Sore throat
• Mild cough or fatigue

Less likely: Fever, body aches
Onset: Gradual (1–3 days)
Duration: 5–10 days

Influenza (Flu)

Flu hits fast and hard.

Key symptoms:

• High fever
• Body aches
• Chills and exhaustion
• Dry cough, headache

Less likely: Runny nose
Onset: Sudden (within 24 hours)
Duration: 7–14 days

COVID-19 (Current Strains)

COVID symptoms can overlap with both cold and flu, but often include broader systemic effects.

Key symptoms:

• Dry cough
• Fatigue
• Sore throat, headache
• Runny nose, fever
• Sometimes: brain fog, nausea, digestive issues
• Loss of smell/taste (less common now)

Onset: Gradual or sudden
Duration: 5–10 days (longer if post-viral fatigue develops)

Suggested Vitamins, Minerals, Herbs and Medicinal Mushrooms to Help

Supplement	Benefits	Suggested Use
Vitamin C	Antioxidant, supports white blood cells	1000–3000 mg daily in divided doses
Zinc	Antiviral, tissue repair, mucosal defence	15–30 mg daily (short-term)
Vitamin D3	Immune regulation, antiviral defence	2000–5000 IU (check levels first)
Quercetin	Antihistamine, antioxidant, antiviral	250–500 mg twice daily
NAC (N-Acetylcysteine)	Thins mucous, raises glutathione (antioxidant)	600–1200 mg daily
Elderberry	Antiviral (especially for flu)	5–10 mL syrup or 300–500 mg extract daily
Probiotics	Gut-immune axis support	High-quality, multi-strain formula
Mushroom extracts (Reishi, Shiitake, Maitake)	Immune modulation, anti-inflammatory	1–2 g daily or as tincture/capsules
Adaptogens (Astragalus, Rhodiola)	Stress resilience, post-viral recovery	Use especially in fatigue/post-viral phase

Our favourite supplements are Eagle Clinical Zinc-C powder as it also contains quercetin and Vitamin A as well as Orthoplex ImmunoForte as it contains elderberry and echinacea as well as Orthoplex Mushroom Matrix capsules.

Immune-Supportive Foods

Food Type	Why It Helps	Examples
Soups & Broths	Easy to digest, hydrating, mineral-rich	Vegetable broth, garlic soup
Herbal Teas	Antiviral, warming, decongestant	Ginger, thyme, echinacea, licorice root
Antiviral Foods	Support innate immunity and viral defence	Garlic, onions, turmeric, mushrooms
Fruits & Berries	Rich in vitamin C and antioxidants	Blueberries, kiwi, citrus, pomegranate
Fermented Foods	Gut microbiome support	Sauerkraut, coconut kefir, miso
Warming Spices	Circulatory support and mucous thinning	Cinnamon, ginger, cayenne, clove
Hydration	Thins mucous and aids detoxification	Water, warm lemon water, coconut water

Lifestyle & Home Remedies

Practice	Benefit
Rest & Sleep	Crucial for immune recovery
Steam inhalation	Eases congestion, supports respiratory clearance
Lymphatic Self Massage	Lymphatic movement and detoxification
Castor oil packs (chest/abdomen)	Reduces inflammation, supports detox
Gentle movement (yoga, walking)	Enhances lymphatic and circulatory flow
Nasal rinses (e.g. saline or neti pot)	Clears sinuses, reduces viral load
Sunlight exposure	Supports vitamin D production and mood
Breathwork or box breathing	Enhances lung capacity, calms nervous system

Need Extra Support?

If you’re feeling run down, not bouncing back from illness, or want a more personalised plan to support your immune system this winter, I’m here to help.

Book a consultation with Naturopath Lisa to get tailored advice on natural immune support, post-viral recovery, and your overall wellness strategy.

Let’s get your health back on track – naturally.