Herbs can help support your body in building a thriving immune system and help defend itself against Colds, Flus, Covid, Fatigue, and more.   

 Many microorganisms benefit our bodies, while others such as viruses, some bacteria strains, toxins and parasites can be harmful to your health and deadly in some cases.  Your immune system is your body’s natural defense against these common and sometimes uncommon threats.  In fact, without the protection of your immune system your body would be overwhelmed by them within a matter of hours.  

These viruses, harmful bacterias and toxins can come in contact with your body in several ways, either thru the air when someone sneezes or coughs and inhaled through your nose or mouth, or they move from host to host by way of human touch or touching a surface that has been touched by someone that is infected.  Studies have shown that the influenza virus will live 2-3 hours on a surface where the cold virus will live up to 24 hours.  When you touch one of these contaminated surfaces and then touch your eyes nose or mouth, this is the way the virus enters your body.  Your best line of defense in not contracting these viruses are keep your hands washed and do not touch your eyes, nose or mouth without first washing your hands with soap and water. 

If you have contracted one of these viruses, unfortunately there is no medication to kill the virus but, there are things you can do to strengthen your body and possibly shorten the duration and severity of your symptoms. 

 

The Immune System

First line of defense  

The skin is your bodies first defense against a harmful intruder and is a major part of your immune system.  The skin produces antibacterial compounds that kill some microorganisms on contact, as well as tears, saliva and the mucus lining in the nose produce chemicals to repel viruses and harmful bacteria that you come in contact with every day.

 

Second line of defense 

If these bacteria or viruses make it past these first lines of defense then they must survive the potent acid in the stomach and the microbiome (natural protective bacteria of the gut), natural protective bacteria of the gut, both have powerful roles in destroying harmful microorganisms. 70% of the body’s immune cells live in the gut but the intestinal immune system produces more antibodies than the rest of the body.

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The Lymphatic system plays a crucial role in your body’s defense when there is a threat to your health. It drains and filters intercellular fluids thru small lymph vessels and into the lymph nodes where the microorganisms are destroyed.

Other key players in your body’s defense are the:

Spleen - filters the blood looking to filter out toxins.  

Bone Marrow – produces new red and white blood cells.

White Blood Cells – your white blood cells include T-cells, B-cells, lymphocytes, macrophages, natural killer cells, leukocytesand phagocytes.  Together they seek and destroy harmful bacteria, viruses and microorganisms.

Thymus Gland – aids in the maturation of white blood cells

Antibodies – Y-shaped proteins produced by white blood cells, bind and disable specific toxins.

Liver – proteins in the liver cause bursting of foreign cells and remove them.

 

It is important to keep each one of these systems and organs strong in-order for your immune system to thrive and work at its highest ability.

 

We have created a list of herbs and foods to help your immune system get stronger when your body is challenged with an illness, as well as support the strength of your immune system when you are well.

 

FOODS

Probiotics –

Support the natural bacteria (also known as good bacteria) in the gut, they are vital for proper digestion and very important to the healthy function of the immune system.  Cultured or fermented foods contain various types and amounts of beneficial bacteria.  These foods include sauerkraut, kambucha, plain yogurt, kefir, miso, tamari, tempeh, tofu, umeboshi (pickled ume fruit or Japanese plum), aged cheeses, sour cream, cottage cheese, lebni, buttermilk.

 

Manuka Honey –

 Manuka honey has antibacterial properties, antioxidant, and anti-inflammatory properties, increasing the release of cytokines that are vital for keeping your immune system healthy. These cytokines help white blood cells find and stop infected or damaged tissues. One of the major antibacterial components of Manuka honey is a compound called methylglyoxal (MGO).This is compound is measured to signify the strength of its effectiveness.  These ratings range from 30+ to 1500+.  Most Manuka honey found in the United States falls between 30+ to 800+.  Always look for the certification on Manuka honey to assure you that it is authentic.  Manuka honey that comes from New Zealand is certified by UMF(Unique Manuka Factor), Manuka honey that comes from Australia is certified by Australian Manuka Honey Association (AMHA).  Many cultures have used Manuka honey for wound healing for centuries.  You can place a teaspoon of manuka honey in your mouth and let it disolve slowly, this lets the honeys powerful effects run down from your throat to your stomach over a period of time.  You can also put a teaspoon of Manuka honey in your tea and sip over time as well.

 

BONE BROTH

 

Bone broth is rich in amino acids which regulate the immune system and are needed to produce antibodies that fight infection.  It is also rich in anti-inflammatory properties as well as being rich in important minerals, vitamins A, B2, B12 and E plus omega-3 and 6.  Research has shown drinking bone broth during illness can relieve symtoms and shorten the duration. Bone broth can be purchased at the grocery store.  If you are up for the task we recommend making bone broth at home in the crockpot by adding in any kind of bones (beef, lamb, chicken, fish ect…), either with meat or without and add in ginger, garlic, onions, turmeric, thyme, salt and a bit of lemon for an immune boosting powerhouse.  Anyone of these ingredients can also be added to premade bone broth from the store to improve the taste and boost the potency as well.

 

Ginger -

 Ginger has anti-inflammatory and antibiotic properties that can boost your immune system, it also contains antiviral and antibacterial properties that can help keep you healthy.  Add a slice to hot water to make a tea with lemon and manuka honey to give your immune system a massive jump start.  Can also be added to soups and grated into stir fry and salads.

 

Garlic –

Garlic has anti-inflammatory, anti-viral and antibiotic like qualities. In the herb world garlic is a known expectorant which make it a great choice for colds, flu, Covid and other respiratory infections.  An antioxidant in garlic stimulates the circulation of oxygen this is why it is good for coughs, congestion and sore throats. It is also a blood/lymph cleanser.  Garlic can be taken raw either swallowed like a pill or mashed into olive oil and eaten with bread or consumed straight.  If adding it to soup or food, do not over cook in order to preserve its strong medicinal effects.

 
Onions

Onions – Are in the same family as garlic, although slightly milder than garlic, they have an abundance of natural quercetin a powerful antioxidant which reduces inflammation.  Rich in prebiotics with strong antibacterial effects improve gut health creating overall improved immunity.  Onions should be added to your bone broth by cutting them in half with the outer skins on, the outside layers of the onions have the highest concentration of quercetin giving your bone broth higher anti-inflammatory content.

 

Turmeric

Turmeric – A strong set of antioxidants that can be even more effective than vitamin C.  Antiviral and antibacterial components make it a good addition to bone broth soup.  Can be used fresh by slicing or grating into food or in dried powdered form.  Curcumin is the active ingredient in Turmeric and can be taken in concentrated capsule form.

 
Thyme

Thyme – Known to stimulate the Thymus gland to produce more T-4 cells, when this happens it turns on the immune system. Thyme can be taken in capsule, tincture or tea.  It is a fantastic addition to bone broth or added to any soup.

 

Adaptogens

Adaptogens – mushrooms including:

• Cordyceps

•  Mitake 

• Reshi

•  Shiitaki

• Redroot

• Turkey tail

• lions main 

• Chaga

increases T-cells and natural killer cells, enhancing the immune system and the function of the spleen.  They boost the production of macrophages, the cells responsible for consuming pathogens.  They contain antiviral properties and improve the body’s function overall.

 

Green Tea

Green Tea – Multiple studies have been done looking into Greentea and it’s ability to strengthen immune system and protect the body against oxidants and free radicals. It contains powerful antioxidants including  Epigallocatechin (EGCC) that helps protect cells from damage in addition to improving Spleen and Thymus function.  Green tea can be sipped through out the day, it should be noted that a cup of green tea has approximately 5 mg. of caffeine so for those sensitive to caffeine it should be avoided 2 hours before bedtime.

 

HERBS

 

Eucalyptus -  can be added to hot bath water or boiled on the stove and placing a towel over your head while you inhale to relieve congestion and cough.

 

Mullien – Is an effective natural expectorant relieving congestion in the chest and sinuses by liquifying mucus so it can be expelled from the body.

 

Eleuthero ( Eleutherococus senticosus) also known as Siberian Ginseng – an adaptogenic herb that gradually improves the systems of the body. It stimulates the immune system by increasing T-lymphocytes and natural killer cells and help counteract the effects of toxins. It is a tonic herb which means that it can be used over a long period of time and is very good for auto-immune disorders.

 

Milk Thistle – Protects the liver from toxins and pollutants. Stimulates the production of new liver cells and enhances liver function. Can be taken in concentrated capsule form or tincture.

 

Cleavers – Known in the herb world as an anti-inflammatory Boosts the immune system and promotes healthy lymph fluid flow. Can be infused as a tea, capsule form or tincture.

 

Astragalus – Acts as a tonic to protect the immune system. Increases white blood cells and natural killer cells.  Aids adrenal gland function and digestion and improves the function of the spleen. A good herb for colds, flu, respiratory illness and immune related problems but should be avoided if a fever is present as it can induce sweating.  The root can be sliced and put into soups or made into a tea or taken as a tincture.  Do not take if a fever is present.

 

Ashwagandha – Has been used as a strengthening tonic in Eastern medicine  for centuries. It increases natural killer cells as well as T-cells enhancing the immune system. It has been used as a tonic for exhaustion, fatigue and stress to strengthen the entire body.

 

Echinacea – Anti-inflammatory, anti-viral, anti-bacterial properties makes this herb a go-to powerhouse for illness.  By stimulating T-cells, B-cells and increasing white blood cells this herb gives a boost to the immune system and provides a cleansing effect on the Lymph system. It is good for colds, flusand upper respiratory infections. Can be taken in a capsule, tincture or tea.  Echinacea should only be used short term when needed, 2-5 days in most cases and no longer than two weeks.

 

Schizandra – A good anti-oxidant with adaptogenic qualities.  Strengthens and rejuvenates the adrenal glands and stimulates the immune system.  Also a tonic for the lungs/cough and the central nervous system. The berries should be boiled for at least five minutes when making a tea, it can also be taken in a capsule or tincture.

 

SUPPLEMENTS

 

ZINC – Studies have shown that taking 50mg – 100mg of Zinc per day broken into two separate doses helps to relieve symptoms and shorten the duration of colds and flu.

NAC (N-acetyl cysteine) – is an anti-inflammatory that can shorten the illness by 2-3 days. Recommend dosage for cold and flu is 600mg of NAC 2-3 times per day for adults( it is not recommended for children). Be sure to icrease your water intake to 10-12 glasses a day.

ADDITIONAL INFORMATION

Hydrate - When the immune system is compromised by a virus it is important to stay hydrated with plenty of water and fluids.  Dehydration can put extra stress on your body and its systems making it take much longer to get well.

Rest – Your body heals while you are sleeping so getting plenty of rest is required for your body's immune system to defend itself from disease. It is equally important as you gain your strength, to take short walks when you are awake to stimulate circulation; bringing fresh oxygenated blood to your organs and immune system. Always listen to your body, pushing yourself when you are feeling malaise puts further stress on your body and can increase the duration of illness.  

Bath - Yes bathing can help you feel better faster,  your skin is your bodies largest organ. Although the age old term of "sweating out your illness" is not scientifically accurate, I think there is enough information available to support that sweating can have very positive and mild detoxifying effects on your body.  When you sweat you release release fluid(water) thru your skin that contains salts and small amounts of urea, when the sweat sits on the skin some of this can be reabsorbed.  When you bath and scrub the skin not only do you remove these substances, you also increase circulation which brings fresh oxygenated blood to your organs and immune system which helps optimize their function.  You may not feel up to bathing if you are very sick but when you do....you will find that your whole body feels better.  

 

Sources

 

Rashelle Black NP

Barbara MacPherson HP

Prescription for Herbal Healing (Phillis A. Balch, CNC)

Steve Schechter ND Natural Healing Institute