Staying healthy during the cooler and damp winter months seems to be on everyone's mind. This month, we will be highlighting the ways we can use plants to help prevent colds, flu and respiratory ailments to help support you through the end of winter and into the transition of spring. It is one of the times of year when I see folks really relying on their herbal support to help prevent and speed the recovery from being sick.

 

In order to understand how herbs support us, we need to understand how our immune system works to prevent us from getting sick. The immune system includes many organs and systems of the body, including thymus, spleen, lymph, liver, appendix and bone marrow. The digestive system plays a critical role in the health, strength and resilience of our immune system as it hosts our primary line of defense: our beneficial flora or microbiome.

 

When we are first exposed to a pathogen, most often entering through the nose, mouth and eyes, our healthy microbiome, which resides all over our tissues inside and outside our body, is literally our first line of defense, attacking anything harmful we are exposed to. When we do not have a healthy microbiome or it is not enough to handle the bug we have been exposed to, then our second line of defense comes to attention, our immune response. This is when our immune system creates cells which remind me of pac man (from the arcade game) and are sent out to eat or inhibit the growth of the harmful pathogens. Other immune cells are also produced to create anti-bodies against that specific bug, so we are more prepared against it, if we are exposed again. Then our body has an array of ways to clear out the waste from fighting the invader, coughing or sneezing it out from the lungs and sinuses, purging it from the GI tract via vomiting and diarrhea or clearing it out from the lymphatic system. We also sweat out the illness through our skin. Our bodies are amazing machines with various mechanisms for keeping us healthy.

 

Then there is the magic of the plants and how they support our health during cold and flu season. Many plants have anti-microbial properties which means they have substances in them which inhibit the growth and health of harmful bacteria, viruses and mold, all of which have a negative effect on our immune system and health. They also have nutrients in them which stimulate our immune response with the building blocks to create the immune cells we need. When we have these nutrients, we are more efficient and effective against fighting off the illness. Plants also help with the symptoms and clean up phase of recovery, cleansing the blood and clearing out the lymph, one of the channels where waste and illness is carried out of the body. They help peak fevers, reduce congestion, sooth sore and inflamed tissue, heal damaged tissue, reduce spastic coughs, ease nausea, headaches and more. They help us sleep and rest, so our immune system has the reserves to do what it needs to do. Many herbs even feed and support our beneficial flora, our first line of defense against those pesky bugs.

 

Herbs are our wonderful friends. They help us be stronger and more resilient to prevent and ward away illness while supporting us through any symptom and discomfort when we are not feeling well. The trick is knowing which herb or formula will be best for you based on your symptoms and the nature of the illness. I sometimes hear folks saying this herb did not work for them or their symptoms got worse after taking a remedy. Most often, that happens when energetics is not being taken into consideration. When we are deciding what herbs to use, we want to look at the nature of the symptoms.

 

For example, when you have a dry and sore throat, you want to use herbs which provide moistening benefits and coat and sooth the hot, irritated tissues. This is when you may work with chamomile, marshmallow root, slippery elm, rosehips, licorice root and/or honey. If you have a lot of thick congestion that feels stuck, you want to use herbs to thin and clear it out like warming spices and elecampane while avoiding things which are cold in nature and create mucous like dairy products and citrus fruits. If you have a spastic cough, you can use antispasmodic and expectorant herbs which help to break up the stuck mucous so when you do cough, it becomes more productive and clears it out, then the coughing subsides. Herbs like echinacea, yerba santa, horseradish, eucalyptus, elecampane, rosemary, oregano, thyme and mints help with stuck congestion and excess mucous. When you have a fever that is hot and you are kicking off the blankets, you want to use cooling fever herbs such as chamomile, eucalyptus and/or mints. On the other hand, if you have a fever with chills, you want to use warming fever herbs such as ginger, garlic, oregano, elecampane or olive leaf. Then there are neutral herbs such as rosemary which can cool or bring heat, depending on what is needed.

 

It seems like a simple concept: bring balance by using the opposite energy; however, there are so many factors influencing the energy of an illness and the energetic constitution of the person. This can get very complicated, but it is not out of reach for the layman or laywoman. When things are cold, use warming herbs for balance. When things are hot, tame the flame using cooling herbs. When things are dry, bring moisture. When tissues are too moist and boggy, pull that moisture out using astringent herbs. When there is too much air or wind (gas, belching, bloating), disperse the excess air. When things are stagnant and stuck, break it up and move it out.

 

When all else fails and you are not sure the nature of your symptoms or what to use to bring balance, try a formula that is blended to address as many of the symptoms you have. Many formulas are blended in a way to include neutral herbs and herbs from the polar energies so no matter what, there is something in the blend to address your symptoms.

 

When we begin to apply these concepts to our health and environment around us, we become more in tune with our natural rhythms and how our body responds to our environment. We learn how to listen to our body, the plants and our intuition. It really is an empowering experience and journey. I encourage you to open yourself to this process so you develop the confidence to decide what herbs and formulas will be best for you and your symptoms by getting to know the plants and your body (both physical and energetic), how you are affected by what you put into your body and your environment.

 

Now, let's get to know more about these wonderful plant allies to keep us healthy and resilient. I will very briefly highlight the ways these herbs support colds, flu and respiratory ailments but keep in mind, these herbs do so much more. Then check out a list of some essential oils, go-to recipes and remedies you can have on hand to support you through cold and flu season. I will conclude with a list of additional recommendations and quick exercises which increase the effectiveness of the herbs and enhance your own innate ability to ward away illness, bringing more resilience and vitality to your life.

 

Herbs for the Immune and Respiratory Systems

 

Cayenne (Capsicum spp.) - This spicy red pepper gets things heated up to move out. It is anti-bacterial, increases circulation, decongests, peaks fevers with chills and it increases effectiveness of other herbs in formula. It is best in food, tea, honey, vinegar or capsules. Avoid with gastritis, stomach ulcers and use caution with high blood pressure.

 

Chamomile (Matricaria spp.) - A soothing flower with anti-inflammatory benefits. It contains anti-oxidant flavonoids to support the immune functions and is a nerve tonic to help relax the body so it has more energy to fight off the infection. It helps peak fevers, sooth body aches and is anti-bacterial with mild anti-viral properties. Chamomile is delicious in tea which can then be used in smoothies, popsicles and other food remedies and makes an effective tea for baths, soaks and respiratory steams. You can also use capsules, tincture, glycerite or honey. Great for children and infants! Avoid or use caution with daisy/aster family allergies.

 

Colloidal silver - This non-herbal remedy is made using silver in water and is a powerful anti-microbial, tackling viral, bacterial, fungal and parasitic infections. It is known to kill or inhibit the growth of over 650 pathogens. Aids in healing inflamed and damaged tissues. Use as directed and make sure it is from a high-quality source, preferably using Nano particles, as poor-quality sources are not as effective and have potential to cause harm. I usually take it internally under the tongue for systemic benefits or I use it in a spray bottle for sore throats.  

 

Cubeb Pepper (Piper cubeba) - A very effective remedy for asthma, wheezing and when there is that tight constricted feeling in the chest inhibiting full breaths. It has a tradition being used as a smoking herb, as a natural inhaler, general respiratory remedy to dilate and open the airways and is anti-microbial.

 

Echinacea (Echinacea spp.)- A potent immune stimulant with antibiotic-like actions. It helps to prevents microbes from invading cells and stimulates interferon production which inhibits viral growth in the body. Echinacea has analgesic affects, helpful for sore throats and body aches and is a strong lymphatic to eliminate waste. It is great when lymph nodes are swollen and sore. It is good for the initial onset and clean up phases of infection but considered to not be as beneficial during the peak illness. Use in tea, tincture, cough syrups, honey, throat sprays, lozenges, capsules, etc.

 

Elder (Sambucus canadensis; S. nigra; S. spp.)- Elder berry is a very potent anti-viral most specific for the flu virus. It is best when taken daily as a tonic to prevent getting sick as it has a protective nature. It coats the cells throughout our respiratory tract and makes them slippery. When we are exposed to a virus, that virus is unable to hook onto our cells. Without a host, the virus dies and is unable to replicate. Then it is cleared out through the mucous or lymph. Use as tea, syrup, tincture, supplement, honey, jam or compote. The elder flower is beneficial when there is a fever with sweats and cool excess heat while helping to dispel and expectorate mucous. The flowers are wonderful when infused in honey or wine and make a great respiratory steam and soak. Use caution as high doses of the raw berry can have laxative effects. If you are harvesting your own, avoid the red elder which is toxic. The blue or black elder is the medicinal species.

 

Elecampane (Inula helenium) - This drying and warming respiratory herb is great when there is stuck mucous and congestion. It breaks up thick mucus and helps to expectorate it out while subsiding aggressive coughing by relaxing the lungs. This helps our coughs to be more productive and can clear out what needs to be removed, then the spasms subside. It also helps to peak fevers, especially with chills. It is a go-to remedy for lower respiratory infections such as bronchitis, whooping cough, and pneumonia and can be used as a long-term restorative tonic to reduce respiratory spasms from asthma, chronic bronchitis, emphysema, harm from smoke and other factors affecting the health of the lungs. It is anti-bacterial and anti-fungal. Use in tea (best simmered), tincture, infused honey or as a syrup.

 

Garlic (Allium sativum) - This common warming spice is well renowned all over the world for its benefits for overall health and immunity. It was traditionally used to ward away the plague and other devastating illnesses. There is a reason why garlic has folk lore traditions protecting against bad sprits and vampires. Garlic is so potent, harmful pathogens cannot survive around it. Then there is the added benefit of garlic being a prebiotic, meaning it feeds and nourishes our beneficial microbiome to prevent illness. It is a broad spectrum anti-microbial spice which stimulates our immune functions. It has potent anti-oxidants, peaks fevers and thins mucous to expectorate. It is very specific when there are ear and sinus infections. A clove can be placed in the ear with a hot compress or apply some garlic infused oil into the ear. Garlic is best when used culinary. Eat raw, cooked, juiced, infused in vinegar, oil or honey, as a poultice or in capsules. Fermented garlic is a wonderful way to introduce probiotic benefits for the immune system.

 

Ginger (Zingiber officinalis) - This delicious warming and stimulating spice is rich in antioxidants and other nutrients to support the immune system and circulation. It and has anti-microbial, anti-inflammatory, anti-spasmodic and expectorant benefits. It helps to peaks fevers especially those with chills, reduces body aches, nausea, tummy bugs, coughs, colds, lung and sinus infections. It can be used preventatively and during illness. My favorite ways of using ginger are raw, cooked, juiced, fermented (ginger bug or in in krauts, kimchi and other fermented veggies) tea, foot baths (great when chilled with fever and body aches), infused honey, vinegar, syrups or as a poultice. It can also be used as a tincture and in capsules. Fresh is best; dry is more heating. A little goes a long way. Use flavor as a guide for how much to use and add it to taste in blends and cooking.

 

Raw Honey & Propolis (bee hive resin) - Both products, produced by our hard-working bees, are anti-inflammatory and have anti-viral, anti-bacterial, analgesic, expectorant and immune stimulating benefits. Raw honey coats and sooth irritated tissues for healing and protection. Propolis is even stronger in analgesic, expectorant and lymphatic properties and is a top remedy for the throat and voice. It is hard to palate with a resinous taste that coats the back of the throat so mix with honey, if needed, as 'honey helps our medicine go down'. Propolis resin will sooth a sore throat and help restore a hoarse, raspy voice and laryngitis. Use honey in tea, food, tincture, syrups and throat sprays. Use propolis as a tincture extract and add to throat sprays. Do not give honey or propolis to anyone with bee allergies or infants under the age of 1.

 

Lemon Balm (Melissa officinalis)- This soothing nervine is a wonderful remedy for everyone, including infants and children. It is a go-to plant with a reverence for viruses which affect our nerves and illness causing nervous irritability. This mint family plant is also beneficial for mild bacterial infections, coughs, fevers with hot sweats and sooths the nerves so we can rest and recuperate. Use in tea, salads, smoothies, popsicles, baths, tincture, glycerite or capsules.

 

Licorice (Glycyrrhiza glabra)- A soothing and sweet moistening root to help sooth all irritated and inflamed tissues ranging from a sore throat and dry lungs down to an upset tummy. Licorice stimulates the immune system and has expectorant properties to break up phlegm and make coughing more productive. It is a balancing and harmonizing herb, facilitating the healing by enhancing and supporting all our organ systems and functions of the body. Licorice is also known for its ability to direct the actions of other herbs we are taking deeper into the body, to move through our energy systems and pathways so they work more efficiently and effectively.

It is a wonderful tonic for the lungs especially for those who are prone to respiratory infections, colds and flu, sore throats or asthma. Use in tea, tincture, honey, capsules or chew on the root.

 

Lobelia (Lobelia inflata) - This plant is a potent and stimulating antispasmodic and expectorant useful for asthma, bronchitis and any spasmodic coughing or upper respiratory complaints. Use extreme caution and very low doses as this plant can be emetic and induce vomiting with a moderate to high dose and can cause a tight constricted feeling in the throat. Use 3-10 drops of the tincture or as a small part in a formula blend to help regulate the dose. Always start with the low end and slowly increase until you notice the airways opening and dilating. Then stop increasing and maintain that dose as needed.

 

Marshmallow (Althea officinalis) - This soothing and moistening plant is a wonderful and delicious remedy for soothing raw, irritated and inflamed tissue like with a sore throat and dry cough. The leaves, flowers and root all can be used, although the root will provide the strongest demulcent consistency that mimics our own mucous to coat, sooth and protect our tissues from harm and help create that slimy barrier so viruses are not as likely to invade our cells and replicate. It is a safe, gentle and long-term immune tonic, safe for children, infants and those with sensitivities. It can be prepared in any tea preparation, as a cold infusion, hot decoction or by steeping. It is delicious to add the powder or tea to oatmeal, porridge, smoothies and nut butter. Mix the powder in honey, use in cough drop recipes and cough syrups.

 

Mullein (Verbascum spp.) - This fuzzy leafed plant is a top remedy to restore the respiratory system. Take mullein daily as a tonic if you are prone to frequent lung infections, infections that linger in the lungs and sinuses, those with allergies, asthma and those who are smokers and/or exposed to pollution and poor air quality. It is soothing, lubricating for the respiratory tissues and antispasmodic for those dry, irritated coughs. It opens the airways, builds resilience in the lungs and improves its overall functions. Over time, it strengthens weak lungs and restores damage. You may need to strain the hairs out of the tea with a coffee filter as they can cause a tickle on the back of the throat with some mesh strainers. Mullein is most effective as a tea infusion, in syrups, honey infusions or tincture extracts. It can also be smoked and inhaled, if the smoke does not cause irritation. Capsules are also available.

 

Olive leaf (Olea europa) - This immune stimulating herb is anti-microbial with strong anti-viral and moderate anti-bacterial actions. It is helpful for peaking cold fevers with chills and contains high quantities of anti-oxidants to stimulate the immune response. Use in low doses as the tannins found in this plant can irritate the stomach in high doses. Take before meals to help off-set any potential nausea. Use in tea, tincture, or as a supplement. Traditionally prepared as a cold infusion to minimize the extraction of tannins which contribute towards feelings of nausea or upset stomach.

 

Oregon grape root (Berberis spp.)- Oregon grape root is similar to our endangered goldenseal in its disinfecting benefits and makes suitable substitute. It is a strong against harmful bacteria and viruses while supporting the health of our beneficial flora. It has antibiotic-like actions, decongests the liver to help detox and clear out waste from illness and supports congested lymph nodes. This yellow colored root is prized for sinus infections, especially bacterial related. Use as a tea, tincture, in syrups or capsules.

 

Osha (Ligusticum porteri) - This heating mountain plant, also called lovage, is referred to as "bear medicine" or "bear root" because Native Americans observed bears digging up the roots and eating it when they were sick and after hibernation. Then they would go lay and love on or snuggle with each other, hence the name "lovage". The energy of this plant is fierce and strong like a bear and I like to think that we get the opportunity to take in the healing of the bear spirit when we work with this plant. Osha stimulates the immune response, is anti-microbial, anti-tussive, expectorant, analgesic, diaphoretic for cold fevers, circulatory stimulant and helps to deliver the properties of other herbs in formula. This plant is heating so use caution with very hot individuals or use in formula with cooling herbs. It can be hard to palate as it has a strong flavor but you can chew on a small piece of the root. Sweeten the tea or tincture with honey, if needed. Since this root is aromatic, it makes a lovely and delicious honey infusion. Osha is engendered so be sure you are using ethically wildcrafted or organically cultivated sources and use it sparingly.

 

Peppermint/Spearmint (Mentha piperita)- Mints are a tasty and refreshing way to clear congestion from colds, coughs, sinus infections and reduce flu symptoms. They are analgesic and anti-inflammatory to sooth body aches, headaches and sore throats. Mint is very beneficial for nausea and an upset stomach while peaking fevers with sweats. Mints are delicious in tea and can be added to smoothies and popsicles. Add the herb or essential oil in respiratory steams and baths. Use the essential oil in vapor rubs, aromatic sprays and diffusers. Another convenient remedy is taking 1-2 drops or sprays of peppermint spirits.

 

Redwood (Sequoia sempervirens or Sequoiadendron giganteum) - Living among the Redwoods is a wonderful reminder how plants grow to support the ailments commonly experienced in the environment they reside. Redwood needles support all the symptoms we get when we live in a moldy, damp and cold environment such as the foggy redwoods. The needles from this ancient tree are a strong expectorant, decongestant and anti-microbial for the respiratory system. It opens and expands the lungs to release the tight and constricted feelings in the chest and encourages deeper breathing. Energetically this plant really helps move and release any grief which is held in the lungs. As we tap into the doctrine of signature of the tree, we can tune in with the overall feeling of expansion, being connected to the sky above, while also being grounded to the earth below which is essential for healing and balance. Just take a walk through the redwood forest and you will feel these amazing benefits or take in the medicine by harvesting the fresh new growth of the needles and infuse in tea, honey, tinctures or oil. The branches can also be burned and smoldered to cleanse the air and energetic environment.

 

Rosehips (Rosa spp.) - The hips or berries from the medicinal or wild rose develops after the petals fall and they ripen in the cold frost. Rosehips are one of the few food sources found during the cold winter months, especially in areas with snow. They contain high levels of vitamin C (20 times more than oranges by weight), anti-oxidants and flavonoids to enhance the functions of white blood cells and build immunity. They are delicious in tea, syrups, jam and compote.

 

Usnea (Usnea spp.) - This lichen, which grows on trees, has antibiotic-like benefits. It is anti-viral and anti-bacterial, stimulating white blood cells and overall immunity. It would be beneficial for those who have reoccurring and persistent infections. Only harvest off of broken branches and gather what falls on the ground after strong winds and storms. Usnea is best when extracted in tincture or vinegar.

 

Wild Cherry Bark (Prunus serotina) - Wild Cherry Bark Syrup is a classic traditional cough remedy and is revered as one of nature's best anti-tussive herbs. It is anti-spasmodic, sedative and astringent, beneficial for stuck mucous and dampness in the lungs. Combine with moistening herbs when there is a dry cough. It helps to calm respiratory nerves and suppress unproductive coughing. It is commonly combined with herbs that dilate and open the bronchial airways. Use in tea, tincture, cough syrups, or supplements. The flavor is strong, sweeten with soothing honey, if needed.

 

Culinary Herbs & Spices - Many of our culinary herbs can be used when we are sick which is very convenient especially when you think you do not have any remedies on hand and are not feeling well enough to go stock up on your teas, tinctures or supplements. Just about any common spice from any cuisine, including Mediterranean, Indian, Mexican and Asian, supports the immune response, are anti-microbial, reduce coughs and break up congestion, peak fevers, support digestion and microbiome health, decongest the liver and increase circulation. I have so many favorites, but my go-to spices are rosemary, oregano, thyme, sage, ginger, turmeric, cinnamon, cayenne and curry blends. I eat them in soups and broths and infuse into oil and vinegar. When I am feeling sick with chills, I add these spices to a foot bath with onion and garlic and feel better within minutes. The best thing about spices is they are available and convenient medicine that can be taken daily in your food, warding away harm coming your way while enhancing the flavor of your meals.

 

 

Respiratory Tonics

 

After symptoms and infection are gone, you can use respiratory and immune tonics to restore the body. This is especially helpful when feeling weak and depleted after fighting illness and to help prevent reoccurring illness. Use nourishing herbs, adaptogens and herbs which specifically re-build and strengthen the immune and respiratory systems such as:

 

Astragalus (Astragalus membranaceus)

Burdock (Arctium spp.)

Codonopsis (Codonopsis pilosula)

Coltsfoot (Petasites sp.)

Comfrey Leaf (Symphytum)

Cordyceps Mushroom (Cordyceps)

Elecampane ( Inula helenium)

Horsetail (Equisetum spp)

Licorice (Glycyrrhiza)

Lungwort Lichen (Lobaria pulmonaria)

Marshmallow (Althaea officinalis)

Mullein (Verbascum)

Nettles (Urtica sp.)

Reishi Mushroom (Ganoderma sinense)

Schizandra berry (Schisandra chinensis - wu wei zi)

Spikenard (Aralia californica)

 

 

Essential Oils for the Cold, Flu and Respiratory Infections

 

Aromatic oils are a quick and often pleasant way to work with plants to prevent and support the symptoms of colds and flu. Just use caution as essential oils are highly concentrated. They should be organic from ethical sources. Avoid internal use and dilute them, using your favorite oils in aromatic sprays, respiratory steams, vapor balms, baths and sanitizers.

                                                                                        

Respiratory Steam - Take any of your favorite essential oils (Eucalyptus and lavender are the most commonly used) and add 2-3 drops in recently boiled water. Place head over bowl/pan cover with towel to create a tent. Relax and inhale the vapors and steam for 10-15 minutes to clear congestion and support the immune system. If you have a diffuser, use to release aromatic oils into the air.

 

Herbal Vapor Balm/Oil - Use any base oil and add 8-12 drops of essential oil per ounce. If a balm is desired, melt beeswax and/or cocoa butter into the warm oil. Coconut oil can also be used as it solidifies at room temperature. For a soft balm that is like an ointment in consistency, melt approximately 1 ounce of beeswax by weight for every 10 ounces of oil you have by volume. For a more solid and salve-like consistency, melt 1 ounce of wax or butter for every 4 ounces of oil by volume. Once melted, remove from the heat source and mix in your essential oils. Pour into a container and let it cool to solidify. Rub into chest, throat, lymph glands, around the sinuses and the bottoms of your feet.

 

Aromatic Spray and Sanitizer

Fill a spray bottle with water and a splash of lavender hydrosol, if you have some. Then add your favorite essential oils, anywhere between 6-12 drops per ounce depending on how strong you want it to be. Shake and use to spray around the room to clear the stagnant energy that lingers after an illness and help disinfect the air and surfaces. I use it to spray down and clean tables, handles, door knobs, remotes, phones, keyboards and anything else handled while sick.

I also like to make my own hand sanitizer by adding the essential oils to equal parts aloe vera gel, lavender hydrosol and colloidal silver. Then add the essential oils and place into a bottle with a pump or squirt top instead of a spray and carry with you, disinfecting your hands as needed.

 

Check out our extensive selection of organic and high quality essential oils and blends for you to make your own remedies. Don't have time to make your own? We have you covered. Check out our selection of aromatic spritzers including Clean Air and Clear Energy, our   Hand Sanitizer and Herbal Vapor Balm.

You can also browse our selection of bulk herbs and culinary spices, bulk tea blends, tinctures, glycerites & syrups and check out our Propolis Throat Spray to support you through cold and flu season.

 

Immune Boosting Recipes

 

Ginger and Lemon Tea

Grate or finely chop ½-1 inch piece of fresh ginger or fermented ginger to 8 oz. of recently boiled water with 1-2 slices of a fresh lemon. Steep for 20 minutes, strain and add a pinch of cayenne (optional). Drink 1-2 cups a day. You can also add the ginger and lemon to cold water and slowly sip on throughout the day. For a stronger ginger infusion, simmer the root on the stove up to 20 minutes.

 

Humboldt Herbals Crud and Cold Tea with Julie's Touch  

Steep 1 tbsp. of Humboldt Herbal's Cold and Crud Relief Tea in 8 oz. of boiled water for 15-20 minutes. Strain and add 1 tbsp honey, slice of lemon or squirt of lemon juice and a pinch of cayenne. Mix and drink 1-4 cups throughout the day or enjoy the delicious tea by itself.

 

Traditional Fire Cider

 

Throat Spray  

Take equal parts Echinacea tincture, Usnea tincture and Propolis tincture and mix with 1/8- ¼ pt. honey. Optional: Add a few droppers or a splash of colloidal silver from a good quality, reputable source. Put into a spray bottle and spray in the back of throat as needed.

 

Ginger Honey Syrup

Combine ¼ - ½ part honey for every part alcohol and mix well. Grate or slice fresh ginger root. Mix into honey/alcohol mixture until ginger is completely saturated and covered and all air bubbles have been released. Let sit, shaking daily for 4-6 weeks and strain. Bottle and enjoy when sick, nauseated, when you need some immune and respiratory support, needing to warm the body, etc. Take 1 tbsp up to 3-4 times daily. Create your own ginger ale by mixing syrup with sparkling water or add to hot water (with an optional slice of lemon) for an instant cup of hot ginger tea.

 

Garlic Infused Vinegar Honey

This will be a favorite among those who love garlic. Mince your garlic and fill a jar ½ full. Mix in Apple Cider Vinegar with about ¼-1/3 part honey, to taste. Allow it to sit for weeks. Strain and use the garlic pulp in stir fries, soup, marinades or salad dressing so it does not go to waste. Bottle the liquid and enjoy by the spoonful, shot or to flavor your food. I love adding a sprig or two of rosemary for added flavor and benefits.

 

Immune Boosting Broth

Use any combination of Mediterranean herbs (i.e. oregano, thyme, rosemary, marjoram, bay, basil, etc.) along with nutritive herbs such as nettle, dandelion leaf and/or burdock root. Include immune enhancing mushrooms (shitake's have the best flavor), astragalus root and seaweeds. Chop up some onion and garlic (as much as you can palate) and incorporate chicken or other meat for protein, if desired. Add any veggies or scraps you have for additional nutrients.

Sauté any vegetables and spices in olive oil for a few minutes, add water and simmer on low heat for 1-3 hours covered. Strain and drink or use as a base to make soup, cook beans, grains and other meals. Save yourself some time and use our Immune Boosting Broth . It is delicious!

 

 

External Treatments/Recipes

 

Baths/Foot Bath - Make a strong infusion of your favorite herbs and add tea to your bath water or use as a foot soak. Using diaphoretics in a tea bath is a great way to help peak a fever and is especially great for fussy children to relax and for those who are resisting taking their medicine orally. Properties of the herbs can be absorbed through the skin and enter the blood stream, especially through the soles of the feet. Ginger, chamomile, elder flower, peppermint, lavender, rosemary, onion and garlic are all great for foot baths when sick.

 

Mustard Plaster/Poultice for lingering lower respiratory ailments - Take mustard seed powder and mix it with warm or hot water to create a thick paste. If you have very sensitive skin, you can dilute the mustard powder down with some flour or a gentle herb to prevent burning and irritation of the skin. Mustard increases circulation to the area to clear out congestion and illness but it can irritate and even burn the skin; therefore, we want to avoid direct contact. Place a towel or pillow case over chest and apply poultice between the layers over the entire chest and side torso under the arms, where the lungs reside. Apply a hot towel or water bottle for NO MORE than 10-15 minutes. Use caution and keep a careful watch to prevent burning. Skin should be red but not burned. You can repeat one more time if needed but take at least a 20-minute break in between treatments. Use caution and keep a very close eye with children and those with sensitive skin.

 

Onion Poultice - Try sautéing some onion in a little oil and apply on the chest or feet. It breaks up congestion in the lungs and when placed on the feet, it clears away symptoms of fevers, colds and flu.

 

Garlic for ear infections - Take a clove of garlic, poke holes in it and insert the tip into the ear canal. Heat a damp cloth and apply it over the ear for 15-30 minutes. Re-heat the towel as needed. Or apply garlic oil to the outer ear 1-3 times daily. To make your own garlic oil, take 1-2 cloves of garlic and cut into small pieces. Add to 1 oz of olive oil or an herbal infused oil (calendula, mullein, st. john's wort or chamomile work great for ear infections) and let it infuse anywhere from 15 minutes to 7 days. Strain and use as a healing and disinfecting ear oil.

 

 

Check out these 3 recipes I have going at my house this week to keep my family healthy during cold and flu season:

 

Nourishing Beans

I unfortunately did not measure the spices for this recipe but these beans turned out to be my best and tastiest batch yet. Beans were soaked for 24 hours then cooked in an astragalus chicken bone broth with the following herbs and spices: onion, garlic, nettle, parsley, dulse, rosemary, thyme, oregano, sage, paprika, cumin, turmeric, cayenne and bay leaves. So many delicious flavors, nutrients and gut healing properties. Plus, easy to digest with the extra soaking and bone broth.

 

Winter Tonic Elderberry Syrup & Jelly

Elderberries, rosehips, astragalus slices, burdock root, cardamom, cinnamon, clove, all spice, ginger, lemon slices, orange slices, jujube date, honey and water. I sometimes add extra rosehips to my recipe to make a jelly like consistency which is fun for young children and those who are opposed to taking medicine.

 

Chaga Chai Concentrate

Chaga mushroom simmered with astragalus root, burdock, cinnamon, ginger, cardamom, turmeric, clove and black pepper. Simmer for up to 12 hours, strain and add concentrate to a bottle. Pour 2-3 ounces of the liquid into 8-12 ounces of hot water and drink as a tea. Or add to coffee, smoothies and other beverages.  

 

 

Additional Recommendations to Ward Away Colds and Flu

 

These tips and exercises will support your body and immune system and encourage an environment for healing, allowing the herbs you take to be more efficient and beneficial for you.

 

 

 

About the Author:

Candice Brunlinger has an integrative approach to healing, using plant spirit medicine, herbal medicine, fermented foods/drinks and energy healing tools such as Tai Chi, Qigong, EFT and Eden Energy Medicine for healing. Her classes and writings focus on ways of integrating these healing modalities into our daily lives and routine in a practical and convenient way so being healthy is "a way of living".

 

An emphasis is placed on looking at individual constitutions and learning how to listen to the messages our body sends us for personal empowerment and to learn what tools are beneficial for the individual's healing journey. She teaches for the Northwest School of Botanical Studies, Herbal Living and Healing & Humboldt Tai Chi, has a small clinical practice and an herbal product line, Herbal Infusions.

 

You can visit her Herbal Living and Healing or Humboldt Tai Chi websites, Nourishing Herbs blog, or become a member of her facebook group Herbal Living. You can also like and follow her facebook pages  Herbal Living and Fermenting and Humboldt Tai Chi or follow her on Instagram @candicebrunlinger.