Natural Remedies
Let’s revamp your medicine cabinet with some of my favorite all natural healing agents to boost your immune system this season!
I can’t tell you the last time I’ve taken an antibiotic or medication like Tylenol or Advil when I get sick. Instead, I keep my “medicine” cabinet stocked with natural immune boosting alternatives that contain healing herbs. I also keep my pantry and fridge packed with powerful medicinal foods.
Over 70% of our immune system is located in our GUT. AKA, the foods we eat have a major influence on the strength and function of our immune system.
Cold and flu season isn’t necessarily due to more germs floating around or even the fact that it’s colder outside but actually a result of lifestyle factors. With the changes in season, less sunshine, more candy or holiday treats, less time outside, and holiday travel; peoples immune systems often weaken in this colder holiday season of the year.
Prepare your immune system now by keeping your home stocked with natural healing agents to reduce the need to take harmful medications or antibiotics that wipe out your beneficial gut flora.
When it comes to healing herbs; look for supplements that contain these ingredients:
Echinacea: Echinacea is a pinkish purple flower part of the daisy family that has been used historically as an herbal support to help modulate the immune system and reduce inflammation. Studies have shown echinacea may decrease the duration and severity of respiratory tract infections. A recent rapid literature review of clinical trials suggests echinacea may reduce pro-inflammatory cytokines IL-6, IL-8, and TNF while enhancing anti-inflammatory cytokines such as IL-10. The most commonly studied species of echinacea is E. purpurea.
Elderberry: Elderberry (also known as Sambucus) has traditionally been used to prevent and treat respiratory problems. Elderberries are a dark violet berry rich in anthocyanins; a powerful flavonoid that contains anti-bacterial and anti-viral properties. Elderberry may not reduce the risk of developing a cold but it may reduce the severity and duration if taken within 24-48 hours of symptom onset. A recent meta-analysis found that supplementation with elderberry was found to substantially reduce upper respiratory symptoms. Another study found the use of elderberry reduced flu symptoms by 73% after 3 days of treatment and reduced duration of illness by 50%.
Goldenseal: Goldenseal (Hydrastis Canadenisis) is a native American plant that has anti-inflammatory and immune stimulating properties. Goldenseal contains the compound Berberine which acts as an anti-bacterial meaning it can kill bacteria including yeast, parasites, H.Pylori, tapeworms and other bad bugs. Berberine is capable of activating the white blood cells and enhancing their immune fighting function. Goldenseal is helpful in addressing upper respiratory infections, minor wounds and even sinusitis. Goldenseal is available in tablets, capsules, or liquid extracts.
Astragalus: Astragalus is a popular Chinese medicine herb known to regulate immune function by enhancing immune organ index, promoting proliferation of immune cells, stimulating the release of cytokines, and affecting the secretion of immunoglobulin as well as immune cell communication. Astragalus is known as an "amphoteric" meaning that it has the capability to stimulate the immune response (help fight infections) while simultaneously reduce immune hypersensitivity. Astragalus also has anti-viral effects, prevents fibrosis (thickening or scarring of tissue), lowers blood lipids, anti-microbial properties and protects against radiation. Astragalus can help protect and support the entire immune system.
Medicinal mushrooms: Certain mushrooms have been used for hundreds of years for their unique immune modulating properties. Specifically speaking; Reishi, Turkey Tail, Cordyceps, Shiitake and Maitake mushrooms. Medicinal mushrooms are known for their anti-cancer function as well as their effect on immune response pathways and their ability to stimulate innate immune cells. The bioactive compounds in mushrooms include polysaccharides such as beta-glucans that are capable of interacting with our immune system to regulate or modulate the immune response. Medicinal mushrooms can be found in tincture, powder or capsule form.
Bee propolis: Propolis is also known as "bees glue" because it's a resinous material bees collect from wounded plants that is transformed by bee enzymes. The word propolis is Greek meaning "pro"- for or in defence and polis "city" aka; defense of the bee hive! Bees use the propolis to seal holes in their honeycomb, smoothe out walls, and bury dead bees in the hive to prevent decomposition. The propolis also protects the bee colony from diseases due to it's antiseptic qualities. The chemical composition of propolis is extensive including over 600 constituents from phytochemicals, steroids, amino acids, and much more. Propolis has been used for centuries (it's use goes back to at least 300 BC) for it's biological and pharmacological properties including immunomodulatory function, anti-tumor, anti-inflammatory, antimicrobial, antioxidant and more. Propolis comes in a tincture form, spray, liquid or capsule/tablet form.
Keep these powerful foods in your kitchen:
Manuka honey is produced by bees that pollinate the New Zealand Manuka trees. Manuka honey and raw honey are similar in nutritional values however differ slightly in medicinal properties. Both contain phytochemicals, Anti-microbial, anti-inflammatory and antioxidant properties however Manuka honey has a slightly more powerful medicinal content. Manuka honey contains a compound called methylglyoxal which has it's own unique antimicrobial medicinal properties. When it comes to honey; QUALITY matters. This is why you want to choose either the Manuka honey or a local organic raw honey. Most store-brand versions of honey are made in China and are not made with actual honey but rather sugar and water.
Ginger and turmeric are both members of the zingiberaceae family, and are root vegetables- also known as rhizomes. Both are used as spices and in recipes but also have medicinal properties! Ginger contains phenolic compounds; primarily gingerols that exhibit beneficial healing properties from antioxidant, anticancer and more. Gingerols help to reduce oxidative stress, inflammation, and enhance immunity. Gingerols can help reduce/releieve nausea, indigestion, and motion sickness as well! Turmeric contains curcumin which is it's biologically active compound that has anti-microbial and anti-inflammatory activities. Curcumin can also modulate thee immune response and reduce oxidative stress in the body! Pro tip: Add black pepper to turmeric to help activate the curcumin :)
Citrus fruits are packed with vitamin C which is one of the body's most potent antioxidant. Citrus fruits also contain folate which also plays a role in immune function. There are also many bioactive phytochemicals in citrus juices such as hesperidin, narrirutin, and narignin all of which are anti-inflammatory and even anti-viral. The components of citrus fruits help to reduce inflammatory markers including C-reactive protein and can even control oxidative stress and support the immune response.
Chicken soup fro the soul is not a myth but real! Researchers in the 90's found chicken soup supports immune function. Here's how; chicken soup and bone broth provide the body with essential amino acids and minerals to enhance the immune system, promote tissue repair and even shorten the duration of a cold. There is a difference between chicken stock and broth; chicken bone broth is simmered for at least 12-24 hours or pressure cooked to help the compounds like gelatin (collagen), amino acids, minerals, vitamins and bone marrow to be released from the bones. Bone broth contains collagen which is the protein needed for tissue repair. It also contains glycosaminoglycans such as glucosamine, chondroitin, and hyaluronic acid. Along with amino acids glycine, proline, arginine, and glutamine. The minerals in bone broth include calcium, phosphorus and magnesium. All of these nutrients are vital to the immune system and support healing and repair!
Bovine colostrum has extensive health benefits including immune effects which are mediated by the compounds found in colostrum such as immunoglobulins, lactoferrin, casein and certain growth factors. Colostrum has been studied to modulate the white blood cells and increase the anti-inflammatory cytokine IL-10. Colostrum is the first breast milk excreted by mammary glands after birth, it is often called the "first milk. Colostrum is highly nutrient dense compared to mature milk. Colostrum is rich in proteins, minerals, vitamins, healthy fats, and low sugar content. The compounds found in colostrum are anti-inflammatory, anti-microbial, and immune modulating. Colostrum can have a positive effect on healing the gut lining, enhancing immune function (which is mostly located in the gut as we know!),
Garlic is part of the allium family and these organo-sulfur compounds possess biologic and pharmaceutical properties. Garlic (allium sativum) is anti-microbial, cardioprotective, anticancerigenic, and anti-inflammatory. Garlic helps to enhance the immune function by immuno-modulation. Garlic stimulates certain white blood cells and modulates cytokine secretion, immunoglobulin production, phagocytosis, as well as macrophage activation. Pro tip: to acrtivate the allium in garlic, you want to let it "rest" fro 10-15 minutes before using or eating. You can do this by; taking the garlic out of it's skin, smashing it, chopping it and then letting it rest before cooking with it or using it in a recipe.
DIY REMEDIES
FERMENTED GARLIC HONEY:
As we learneed above; garlic and honey both have effective immune boosting compounds and strong medicinal benefits. This recipe is great to make because it's simple to make and keeps for a long time! So whenever you feel like you are about to get sick, you will have this natural remedy on hand and there are many variations you can try of it!
Ingredients
1 cup raw honey
1 bulb of garlic
Optional add-ons:
1-2 tbsp bee pollen
1 small knob of grated ginger or turmeric (add a pinch of black pepper if using turmeric)
1/2-1 sliced lemon
1 sprig of thyme
Recipe:
Peel garlic cloves; pro tip: add garlic cloves with skin on to jar and shake; this will help release the garlic skin with ease; no peeling involved! Save the skins if needed/wanted for future broths
Sanitize a glass jar with some boiling hot water
Add cloves to jar followed by any other addional add ins; highly recommend trying one or some of them as they all add some great nutritional and healing benefits!
Pour raw honey over everything.
Cap the jar and let ferment on the counter for at least two weeks; to allow the fermentation process to ensue.
Ocassionally the cloves will turn blue or green but that is just due to a chemical reaction of the fermentation process and is not a sign of rot or mold.
You can use the honey garlic while it is fermenting and store it for months; even up to a year or two and it will keep well and continue to ferment over time.
To use: eat it straight by the spoonful when feeling under the weather or sickness coming on!
Recipe borrowed from: https://www.growforagecookferment.com/fermented-honey-garlic/
FIRE CIDER
Fire cider is a traditional herbal tonic remedy that is spicy and strong but most importantly; helps boost the immune system and even supports digestion. It is traditionally a mixture of horseradish, turmeric, garlic, oranges, ginger, cinnamon, herbs, and peppers fermented in apple cider vinegar.
Ingredients:
3 cups organic RAW apple cider vinegar or enough to cover all of the ingredients in the jar
1 cup fresh horseradish grated and peeled
1 cup of ginger & turmeric grated or sliced (no need to peel)
Onion & garlic : 1 onion and 1 garlic bulb
Orange & lemon: 1 of each (leave on the skin and slice each)
2-3 hot peppers: Any hot peppers such as jalapeno sliced will work or a little (1/4 ntsp-1/2tsp) cayenne
3-6 sprigs of fresh herbs: a sprig of rosemary and thyme are great or a mixture of any herbs
3 Cinnamon sticks
1 tsp Whole black peppercorns
Once fermented:
1/2 cup raw honey or more to taste
Recipe:
Use a sanitized 2 qt sized mason jar
Add all ingredients to the jar; pouring the apple cider vinegar in last
Seal the jar; you can use a piece of parchment paper under the lid to prevent the vinegar from touching the metal.
Shake the jar to combine ingredients and store in a cool, dark place for up to 4 weeks
Shake daily to mix ingredients!
After 3-4 weeks, use a fine mesh strainer or cheese cloth to strain out the pulp and solid ingredients.
Squeeze out as much liquid as possible
Stir in the honey to the liquid and taste; add more honey if desired; your fire cider is ready to use!
Store in an airtight glass jar and keep in the refrigerator OR cool, dark, dry space for up to 6 months
Enjoy 1-2 tbsp daily
Recipe from: https://goodfoodbaddie.com/fire-cider-recipe/
SALT WATER GARGLE
Gargling salt water is a great natural remedy for sore throats to help soothe pain and reduce inflammation as well as reduce harmful bacteria in the mouth. When you have a sore throat do the following:
Add 1/2 tsp of unrefined SEA salt to warm water
Gargle for about a minute then spit out (you don't want to swallow the salt water in this case since there could be bacteria in it!
HOMEMADE ELDERBERRY SYRUP
As we've learned above, elderberries have immune supporting powers to help shorten the duration of colds; however many elderberry products at the store are loaded with sugars! Elderberry syrup is surprisingly super easy to make at home and it keeps for up to 2 months in the refrigerator! Best if taken within 24-48 hours of onset of symptoms!
Ingredients
3/4 cup dried elderberries
3 cups water
1 tsp cinnamon or 1 cinnamon stick
1 tsp cloves
1" knob of fresh grated ginger
1 cup raw honey
Recipe:
In a large pot, bring the berries, water, cinnamon, cloves and ginger to boil.
Reduce heat, cover and simmer until the liquid reduces by half (about 45 minutes)
Allow the liquid to cool, then drain the liquid using a fine mesh strainer or cheesecloth
Press all of the liquid out of the berries with a wooden spoon
Add the raw honey and mix
Store in a sanitized airtight container/jar in the refrigerator for up to 2 months!
HOMEMADE BONE BROTH
1 chicken carcass (fresh or frozen)
*preferably pre-seasoned
2-3 carrots in big chunks
2-3 celery sticks cut in half
1/2 white or yellow onion quartered
5-6 garlic cloves
1 tablespoon apple cider vinegar
1-2 tablespoons whole black peppercorn
1 Bundle of fresh herbs
(thyme, rosemary, oregano)
1 tsp salt
Recipe:
Add all of the listed ingredients to the instant pot Fill the pot with water, enough to just cover everything Close the lid and set to high pressure for 120 minutes For a more gelatinous bone broth, set it to low pressure and cook another 120 minutes Allow for natural steam release Strain broth and store in lid tight containers either in the refrigerator or freezer Season if needed, sip and enjoy!
Don't want to make your own tinctures? These are some brands I love as well as some supplements on Fullscript you can order
Gaia Herbs
Matys Organic
Other tips:
HYDRATION is key for healing when we are sick with a cold; it helps to support our lymphatic system and prevent build up or stagnation of toxins so definitely stay hydrated!
REST is also equally important; when we are sick our body needs rest to replenish. Your body is working so hard internally to fight the illness at bay so giving your body rest can help it do so.
NATURE: Fresh air and sunshine! Get outside when or if you have the energy to if you are under the weather. The healing benefits of nature, fresh air and vitamin D from sun exposure can help with the immune system.
LYMPH: practice lymph drainage activities (you will learn about this in a later module) but deep breathing, hot/cold showers, walking, dry brushing, infrared saunas and lymphatic massage can be super helpful!
PAIN RELEIF: check out the mild pain/inflammation tool kit for tips and recommendations on natural ways to help reduce inflammation rather than reaching for NSAID or Tylenol!
*Not medical advice, this information is for educational purposes only,
please always discuss starting a new herb or supplement with your provider first.
