Winter Wellness
Immune system support is on everyone’s mind recently. This cold and flu season has been brutal so far and unfortunately its not over yet. Covid, RSV, the flu, and colds are popping up everywhere, stores are running out of over-the-counter medications, hospitals are full, and attendance at both schools and jobs is being impacted.
My own family has been battling preschool germs for months (sending so much empathy to all the families out there with daycare & school-age kids), and it feels downright hopeless at times. Now, I don't say any of this to be alarming, and I'm not advocating for living in fear of the next germ. But I do think that solutions can be found only when we chose to acknowledge the problems in front of us.
Below you'll find recommendations for herbs that can be used both preventatively to bolster your immune system, and acutely after you’ve gotten sick. I’ve also included some bonus lifestyle suggestions as well as my go-to medicinal broth recipe.
Herbs to boost immune function:
Tonic herbs are a category of herbs that are intended to be used daily for a long period of time to maintain harmony in the body. Specific herbs may have an affinity for one body system over another, so we’ll focus here on tonic herbs that work well to boost immune system function.
Astragalus is a sweet, earthy root that is well-renowned as an adaptogen and immune system tonic. It’s herbal actions include antiviral, anti-inflammatory, antibacterial, and antioxidant. Astragalus has been shown to intensify white blood cell and natural killer cell activity in response to pathogens as well as building and strengthening the entire body system. It’s been used in Traditional Chinese Medicine to support the Wei Qi, which can be thought of as an immunity shield that resides just below the surface of the body. Avoid astragalus when taking pharmaceuticals to suppress the immune system or with organ transplant. Astragalus is best prepared as a decoction (long-simmered tea) or broth.
Reishi is a medicinal mushroom known in Traditional Chinese Medicine as the ‘mushroom of Immortality’. It’s revered as an adaptogen, immune system modulator, and spirit uplifter. Other herbal actions include antiviral, antibacterial, anti-inflammatory, antioxidant, anti-anxiety, lung tonic, and adrenal system tonic. Reishi boosts the functioning and resilience of the entire body, and helps the immune system fine-tune its response to pathogens. There is so much more that can be said about Reishi but let’s leave it at that for today. Avoid reishi if you are allergic to mushrooms, are pregnant, or take blood-thinning medications. Reishi is best prepared as a decoction (long-simmered tea) or broth.
Elderberry has gained popularity in recent years, and rightly so! Elderberry, or the berry from the Elder tree, is immune-stimulating, antiviral, antimicrobial, and anti-inflammatory. Studies have shown it to be effective against several strains of influenza. Fresh elderberry has been known to cause nausea and vomiting, so please don’t eat those and be sure to cook your berries before making any preparations. Elderberry can be prepared as a delicious syrup, honey, tincture, glycerite, or tea.
Garlic is so much more than a common culinary ingredient. Garlic is a powerful immune-stimulant whose antimicrobial, antibacterial, antiviral, and decongestant properties guard against infections, especially those of the respiratory and digestive systems. Garlic warms the body, stimulates blood flow, and ‘opens the exterior’ which helps release pathogens and recover in cases of illness. Caution should be taken with high doses of garlic in those taking blood thinning medications, those with compromised digestive function, during pregnancy, and those who have especially hot and dry constitutions. Garlic can be prepared as an infused oil, honey, fire cider, or medicinal broth.
If you’re looking for products to keep you well this year, head over to the Immunity section of the Shop. You’ll find many of the above herbs in the Resilience tea and glycerite, a Turmeric Fire Cider that will spice up your day, as well as other herbal tea blends, glycerites, and salves to support your needs.
Herbs to help you recover:
Acute herbs are typically stronger-acting herbs that are meant to be used frequently on a short-term basis to help the body remove exterior pathogens and recover from illness. Below is a short list of acute herbs to turn to for colds, flu, and viruses.
Echinacea acts as an awesome first line of defense against pathogens by enhancing the immune response and increasing production of white blood cells. Echinacea root shortens the duration of illness, lessens the severity of symptoms, and is antiviral, antimicrobial, anti-inflammatory, and stimulating to the lymphatic system. Caution should be taken with autoimmune disorders. Echinacea can be prepared as a decoction (long-simmered tea), tincture, or glycerite.
Mullein is my go-to herb for lung-related issues like upper respiratory infections, coughs, and colds. Mullein leaf is demulcent, meaning it moistens sore scratchy throats and parched nasal cavities. It acts as an expectorant to dry and bring up excess mucus stuck in the lungs. It is antispasmodic and relaxing to the lungs which is useful when coughing impedes sleep. And finally, mullein is anti-inflammatory and nourishing to the lymphatic system. Mullein can be prepared as tea, glycerite, or tincture.
Elecampane is an excellent remedy when the respiratory system is bogged down by phlegm as is common in bronchitis, infections, wet coughs, and flu. Elecampane root is antibacterial, anti-inflammatory, a stimulating expectorant, and diaphoretic. Elecampane should be avoided during pregnancy and lactation and has been shown to cause nausea in large doses, so small frequent doses are preferred. Elecampane can be prepared as a syrup, glycerite, or tincture.
Elderflower, the flower of the Elder tree, is useful in cases of colds, flu, fever, and childhood illnesses. It ‘opens the exterior’ and promotes sweating as a diaphoretic which is useful for releasing pathogens through the skin, cooling the body, and breaking a fever when conditions call for that. Elderflower shortens the duration and lessens the severity of flu symptoms, is anti-inflammatory, antiviral, and anti-catarrhal (dries excess mucus). Dry flowers before using to avoid nausea. Elderflower can be prepared as a tea, glycerite, or tincture.
Yarrow, although more well-known for it’s ability to staunch blood flow, is a powerful diaphoretic that ‘opens the exterior’, induces sweat, and breaks a fever. Yarrow leaves and flowers are also antibacterial, anti-fungal, and anti-inflammatory which is useful in fighting infections and reducing the body pain and stiffness that can accompany illness. Yarrow should not be used on a regular basis and should be avoided during pregnancy. Yarrow can be prepared as a tea, glycerite, or tincture.
Ginger may be widely used for digestive system complains like nausea, bloating, and motion sickness, but its uses don’t stop there. Ginger is a strong immune-stimulant and diaphoretic with antibacterial, antiviral, and anti-inflammatory properties. It is a helpful addition in remedies for colds, viruses, flu, and the accompanying body pain and stiffness. Ginger stimulates blood circulation and warms the body to get you up and moving again. Ginger is generally regarded as safe but excessively large doses should be avoided during pregnancy. Ginger can be prepared as a fresh juice, tea, glycerite, tincture, or as part of fire cider.
If you’re knee-deep in germs and need some immediate relief, head over to the Immunity section of the Shop where you’ll find many of the above herbs in the Breathe Easy herbal tea, the Be Well Now glycerite, the Turmeric Fire Cider, and other tea blends, glycerites, and salves. Early next year we’ll be releasing a Children’s Cold Relief Glycerite and other children’s remedies, so be on the look out for those.
Supplemental strategies:
Even before reaching for herbs, support your immune system- and your entire body- with simple lifestyle and nutritional choices. If accessibility is an issue, there are always alternative to these suggestions that may be more available to your particular circumstances. Any little step we make towards supporting our health is better than nothing.
Lifestyle strategies:
Get more sleep. Yes, really. I know there are never enough hours in the day, especially if you have children, but good quality sleep is crucial to health. Even 10 more minutes each night will help in the long run. If you need additional convincing on the importance of sleep, check out this blog post.
Daily movement. Whether it’s yoga, dancing, deadlifting, or taking a brisk walk around the block, our bodies are happier when we have it. Regular movement improves sleep (see above), strengthens our bones and muscles, improves cognition and mood, protects against chronic illness, and on and on.
Eat a rainbow. Foods of color contain vitamins, minerals, and phytochemicals that our bodies rely on. Increasing the amount of colorful foods on your plate boosts the immune system, lowers systemic inflammation, benefits heart health, lowers the risk for a variety of diseases, improves cognition and mood, and on and on.
Vitamins and supplements. There are so many options out there and it’s easy to go down a rabbit hole of supplements, but the three I recommend for immune system support are Vitamin C, Vitamin D, and zinc.
Adjust your relationship to stress. There’s no doubt that life is stressful at the moment and while we may not be able to reduce the amount of stress in our lives, we can adjust our relationship to it. Mindfulness, breathing exercises, and meditation have shown to have innumerable positive effects on overall wellbeing and health outcomes. Check out this blog on breathing exercises and this blog on body scan meditations to get you started.
Bonus Medicinal Broth Recipe:
This is the basis for my go-to medicinal broth recipe. The recipe changes a bit each time I make it depending on how much time I have available and what ingredients are in my home. I recommend experimenting with ingredients you have available and flavors that work best for you and your family. If you try this out, let me know how it goes.
Step 1: Make a bone broth from scratch or use a boxed broth (organic, low salt preferred).
Step 2: With broth still in pot, add any of the following herbs:
2 slices of reishi
5-8 pieces of astragalus
5-8 cloves garlic
1/2 an onion
2 tsp rosemary
2 tsp parsley
2 tsp thyme
2 tsp sage
2 tsp nettle leaf
2 tsp dried ginger or 1” fresh ginger
1 tsp burdock root
1 tsp ashwagandha root
1 tsp dandelion root
black pepper and salt
Step 3: Bring to a boil, simmer for 2-4 hours, strain
Step 4: Drink 1 cup each day or use it as broth for soup
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