Best Herbs for Cold and Flu (Tea Recipe Included)
Herbs for Cold and Flu
As the cold and flu season approaches, arming yourself with the best herbs can make all the difference in maintaining your health. We discuss the best herbs to use, and provide you a bulk tea recipe that you can make at home. If you’d prefer a tea that we have blended for you, check out our Cough and Cold Tea or our Lung Revitalizing Tea to help you stay well.
Elderberry
Elderberry is a highly respected herb in traditional and modern medicine for its remarkable immune-supporting effects. The dark purple berries of the elder plant are rich in flavonoids, particularly anthocyanins, which are powerful antioxidants that help to neutralize free radicals and reduce oxidative stress. Elderberry can help to inhibit the replication of viruses, especially influenza, by blocking the virus's entry into human cells. This action significantly reduces viral load and can help shorten the duration of illness and lessen the severity of symptoms, such as sore throat, cough, and fever.
When taken at the outset and during a cold, elderberry can lead to a quicker recovery. Multiple independent studies have found that individuals who took elderberry experienced cold symptom relief earlier than those who did not consume elderberry.
Regular use of elderberry during the cold and flu season can help to fortify your immune system, making your body more resilient against infections. To help prevent and treat colds, elderberries can be used a few different ways. For long-term immune system support, try taking elderberry continuously, with occasional short breaks to help prevent your body from adapting to its effects. If you don't want to use elderberry on a daily basis, you can start taking it only when you feel the onset of a cold.
Echinacea
Echinacea is one of the most well-known and extensively researched herbal remedies. Native to North America, echinacea has been historically used by Indigenous Peoples and later by settlers for a variety of ailments, particularly for its ability to prevent and treat infections. The medicinal qualities of echinacea are attributed to its bioactive compounds, including alkamides, polysaccharides, glycoproteins, and caffeic acid derivatives.
Echinacea can help prevent and treat colds by increasing the number and activity of white blood cells. These cells are essential components of the immune system, responsible for engulfing and destroying pathogens, such as bacteria and viruses. By boosting white blood cell activity, echinacea helps the body to more effectively fight off infections and reduce the severity and duration of cold symptoms.
Echinacea especially shines when it comes to the prevention and treatment of respiratory infections. Research published in The Lancet Infectious Diseases indicated that taking echinacea can reduce the risk of developing a cold by 58% and reduce the duration of a cold by 1.4 days on average. A meta-analysis published in the journal Advances in Therapy found that echinacea can significantly decrease the incidence of recurrent respiratory infections, especially for those experiencing high stress or other risk factors that make them more susceptible to infection.
Echinacea is also known to modulate the production of cytokines, which are signaling molecules that help regulate the immune response. By influencing cytokine activity, echinacea helps to maintain a balanced immune response, preventing excessive inflammation that can damage tissues while still effectively combating sickness.
Echinacea can be taken either short term or long term. If you are taking echinacea at the onset of a cold, it is useful to take a higher dose than usual and then gradually reduce your dose as symptoms improve. For long-term prevention of colds, try taking a lower, consistent dose with occasional breaks to prevent your body from adapting to it.
Turmeric
The primary and most well researched active compound in turmeric, curcumin, is well-regarded for its potent anti-inflammatory, antioxidant, and antimicrobial benefits. These anti-inflammatory effects are particularly beneficial during cold and flu episodes, as turmeric can help reduce the body's inflammatory response and for some people may be able to help alleviate the more uncomfortable symptoms of a cold, such as sore throat, muscle pains, and congestion. Turmeric's antioxidant properties also help to neutralize free radicals, reducing oxidative stress on your body and supporting your immune system. This is crucial when you have a cold, as it helps maintain cellular health and enhances your body's ability to combat invading pathogens.
It is important to know that turmeric has low bioavailability. To help ensure that you're absorbing the most benefits, make sure that you consume turmeric alongside black pepper, which contains piperine, a compound that can increase curcumin absorption. Curcumin is fat-soluble, and consuming it with fats, such as olive oil, coconut oil, or a healthy fat-containing meal, can further enhance the benefits you recieve.
Mullein
Mullein is a towering plant whose leaves are best known for their benefits for lung health. Mullein leaves are most often used for lung-related conditions, including coughs, bronchitis, and asthma. The therapeutic benefits of mullein leaf are derived from the range of bioactive compounds it contains, including saponins, flavonoids, and mucilage, which confer both anti-inflammatory and expectorant effects.
One of the most distinct benefits of mullein leaf is its ability to soothe irritated mucous membranes. The mucilage in mullein acts as a demulcent, creating a soothing film that coats, soothes, and protects inflamed tissues, such as a throat that is sore from coughing too much. Mullein can provide significant relief from the dry, scratchy throat and irritation that often accompanies colds. Moreover, its anti-inflammatory properties can help to reduce inflammation in the respiratory tract, easing symptoms like chest discomfort.
Mullein is also an effective herb for loosening and expelling mucus from the lungs. It can be particularly beneficial in cases of productive coughs with thick mucus that is difficult to expel. By thinning and clearing mucus, mullein helps to keep the airways open and facilitates easier breathing. This expectorant action can also be helpful for preventing secondary infections that can arise from stagnant mucus, such as bacterial infections.
Mullein can be taken at any time during a cold. It is most often prepared as a tea, but can also be used as an ingredient in herbal cough syrups.
Wild Cherry Bark
Wild cherry bark is derived from the inner bark of the wild cherry tree. It is rich in compounds such as cyanogenic glycosides, tannins, and flavonoids, which contribute to its therapeutic effects. Wild cherry bark is often used in herbal medicine for cough-suppressing benefits, making it an excellent choice for alleviating the chronic and irritating coughs that accompany a cold.
Wild cherry bark works by relaxing the smooth muscles of the respiratory tract, reducing your urge to cough. Compounds in wild cherry bark also act on the cough reflex to help suppress coughing. Wild cherry bark prepared as a tea or cough syrup can provide significant relief from incessant coughing, allowing for better rest and quicker recovery.
When used to remedy a remedy for a cold, it is best to take wild cherry bark only as needed. Use it when you have a cough. It combines well with other lung-soothing herbs, including elderberry and echinacea root.
How To Use Elderberry, Echinacea, Turmeric, Mullein, and Wild Cherry
How To Use Elderberry and Echinacea
Elderberry and echinacea both act on the immune system, and should not be taken on a continuous basis. The body can adapt to these herbs, reducing their effectiveness over time. If you are using them long-term, make sure to take breaks periodically to allow your body to reset. If you are using elderberry and echinacea on an as-needed basis, such as at the onset of cold or flu symptoms, you can take a slightly higher dosage than usual to get the best results.
How To Use Turmeric
Turmeric can be taken at any time, and is most effective when consumed with fats and black pepper. Fat helps with the absorption of curcumin, one of turmeric's active compounds, while black pepper contains piperine, which significantly enhances curcumin's bioavailability. Opting to include turmeric as an ingredient in a meal, or taking it alongside a meal, is a great way to ensure that you get the most benefits.
How to Use Mullein
Mullein is best used during times of congestion or sore throat, and to support lung health. It can be prepared as a tea and sipped in small quantities during the day. Continuously drinking mullein tea throughout the day to relieve throat irritation can help provide the best opportunity for the mucilage in mullein to coat your throat and soothe inflammation caused by sickness and coughing.
How to Use Wild Cherry Bark
Wild cherry bark should be used primarily as a cough suppressant and not as a continuous preventative herb. It is best used when cough symptoms are present. When a cough is persistent and disruptive, use wild cherry bark to reduce the frequency and severity.
If you experience an upset stomach or other discomfort, consider adjusting the dosage or consuming it alongside food. Taking smaller doses more frequently can also help alleviate gastrointestinal issues.
Storage
Just like other herbs, elderberry, echinacea, turmeric, mullein, and wild cherry bark are all sensitive to light and heat. Ensure that you store them in airtight containers away from light and heat that could degrade their quality. Proper storage will preserve their potency and extend their shelf life.
Cold Relief Tea Recipe
Here's an herbal tea recipe that incorporates all the herbs that we just discussed. You can make this bulk tea blend at home and keep it on-hand for when you feel a cold approaching.
Recipe:
1/4 cup dried mullein leaves
1/4 cup wild cherry bark
1/4 cup dried echinacea leaves
1 tablespoon whole black peppercorns
1/4 cup sliced dried turmeric root
1/2 cup dried elderberries
Instructions:
Combine Ingredients: In a large mixing bowl, combine all of your ingredients. Mix thoroughly to ensure even distribution of the herbs.
Storage: Transfer the blended mixture to an airtight container, such as a glass jar with a tight-fitting lid, to preserve freshness and potency. Store the container in a cool, dark place away from direct light and heat.
To Prepare a Single Serving of Tea:
Measure out 1-2 teaspoons of the bulk tea blend.
Bring 1-2 cups of water to a boil.
Place the measured tea blend into a tea infuser, reusable tea bag, or directly in a heatproof container.
Pour the boiling water over the tea blend.
Let the mixture steep for 15-20 minutes to extract the beneficial compounds.
Strain the tea. If you are not using an infuser or tea bag, strain the tea using a fine mesh strainer.
Enjoy your tea warm, sipping slowly while savoring its soothing properties. Drink 1-3 times a day as needed. For extra flavor, you can add honey or a squeeze of fresh lemon juice.
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References
This blog post has been compiled from reliable sources to ensure the veracity of the mentioned details. Any reference to scientific studies, historical data, or culinary information has been thoroughly cross verified.
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