With the weather turning super-cold in many places and the Centers for Disease Control and Prevention calling it a humdinger of a flu season, you’re going to need to take matters into your own gloved hands if you want to stay flu-free this winter.

And even if you do come down with something, be it the flu or one of its many congested cousins, these natural remedies can still bring some relief.

So here are the essentials that you’ll need to make some time-tested and delicious hot drinks to help keep you up and running.

Raw honey: How it can help

First, make sure you’re using real raw honey, not something just called “honey.” Raw honey contains natural vitamins, enzymes and some amazing antioxidants making it both anti-viral and anti-bacterial. You won’t find those benefits in typical “supermarket” varieties.

Coconut – both the milk and oil: How it can help

Now don’t get me going on coconut! It’s one of my all-time favorite fruits (it can also be called a nut or even a seed). Despite the bad rap coconut and coconut oil got a number of years ago because of its fat content, trust me, that was wrong, wrong, wrong. Coconut is about as healthy a food as you can eat – in all forms! Coconut is high in lauric acid, which is anti-bacterial, anti-viral and anti-fungal – making it a strong immunity booster. And while you can’t go wrong eating coconut, you can by purchasing the wrong kind. Your coconut oil should be organic, extra virgin and unrefined. Shredded or flaked coconut should be organic and unsweetened and coconut milk should be full-fat and organic as well.

Cinnamon, both ground and in stick form: How it can help

Cinnamon is another healing gift from Mother Nature. It’s also a natural anti-fungal and anti-bacterial agent, and can even help keep your blood sugar regulated. Cinnamon also is a very strong anti-inflammatory, a benefit that you’ll want to take advantage of during flu season and all year long.

Stay tuned for three more essential flu-fighters, and how you can combine them to stay healthy this winter!