Cold & Flu SOS: Tips from The Herbtender’s Chief Herbalist

When the cold and flu season hits, there’s often little time between feeling okay and feeling awful.   Staff here at The Herbtender often speak to me as a medical herbalist or Silvija, our herbalist-in-training, when they start to feel unwell so that they can improve their chances of getting better as quickly as possible.  

With the cold weather arriving, and a rise in seasonal illnesses, we thought it would be worth sharing our top tips on what to do when you feel a bug coming on, and how to bounce back quickly if you do get sick. 

First Signs of Illness: What to Do Right Away

The first signs of illness can range from tiredness through to aches and pains, congestion, or a sore throat.   As soon as you notice that you are no longer 100% well, it is important to start supporting your immune system straight away.  

• Stay Warm: Wrap up to keep your body temperature steady. Your body is working hard to keep you well and having to deal with cold can add an extra level of stress that it does not need. 
• Get Sunlight: For natural vitamin D support.  If you are well enough, go for a short walk outside.  Make sure to wrap up well!  If not, consider taking supplemental vitamin D.  Many people are deficient, and vitamin D is crucial for the normal functioning of the immune system.  
• Hydrate: Aim for 1-2 litres of herbal teas or warm water daily.   Remember that you need electrolytes to stay hydrated (you could take an electrolyte supplement or add good quality sea salt to your water/ diet.) 
• Supplements: Take immune-supporting herbs and mushrooms such as Echinacea, Reishi and Chaga to help your immune system keep you healthy.  At The Herbtender, our Daily Defence formula is our go-to when we start to feel unwell.

Other herbs might also be useful at this point depending on what you are noticing.  A tea of Yarrow, Elderflower and Peppermint is great for early signs of congestion as it helps to open the airways, nurture the mucous membranes and clear the sinuses.  

What to Do if You’ve Caught the Bug

As a herbalist, my experience is that acute illness requires sterner measures than chronic or lurking infections. Higher doses of anti-infective herbs and mushrooms and allowing your body to rest are crucial aspects of getting well. Once you are through the worst you can reduce doses again to a maintenance level.  The exact measures you take will depend on what type of illness you are suffering from but here are some of Silvija and my favourites for seasonal viruses*.

• Make sure to rest and stay warm.  Allow your body to do its work and recover. 
• Increase the dose of anti-infective herbs and mushrooms such as Daily Defence or echinacea.
• Take supplemental vitamin C, D and Zinc if you are not already taking them.
• Eat nourishing, warming foods to support your body. Warming soups, coconut water for hydration, raw honey, and fermented foods like yogurt support gut health and immunity.
• Drink plenty of warm herbal teas.  Thyme tea is wonderful, especially if you have a cough.  Pair it with raw honey for its soothing immune-boosting effects. The Yarrow, Elderflower and Peppermint tea mentioned earlier is great for sinus infections, congestion, and fever.
• Warming herbs and spices in your food and drinks will help clear airways and expel phlegm.  Try ginger, turmeric, oregano, and cinnamon.  And don’t forget the simple but powerful garlic!  Crush a raw clove onto your food for best effect.  If you don’t enjoy eating garlic, you can make a garlic oil and rub that into your chest and the soles of your feet.  I recommend this all the time for treating children who may not like the strong taste of herbs. 
• Epsom Salt Baths are great for aching muscles and to help bring out a fever.  Epsom salts open the pores and promote sweating, so make sure to wrap up and stay warm afterwards.   
• And, finally, don’t forget to gargle for sore throats – you can use salt water, sage, thyme or plantain tea.  In my house we tend to use a (diluted) tincture of marigold and myrrh but it’s not for the faint hearted! 

How to Handle a Fever

Most fevers can be safely managed at home with a little care and attention.  Do make sure to keep an eye on the patient (or yourself as the case may be) and seek medical help if you have any concerns.  

As a herbalist, my aim is always to monitor and support the body’s own healing mechanism.  Most fevers will peak then break with a sweat, after which the individual will start to feel better.  Our role in the meantime is to ensure rest, hydration, and support with simple herbal remedies. 

• A tepid flannel with lavender oil can really help ease discomfort. 
• Warm herbal teas, with honey for electrolytes, help with hydration as well as supporting the body through the fever.  Sip the teas throughout the day. Tea can be made up in large flasks and kept by the bedside.  Elderflower, Lime flower and Boneset tea are all diaphoretics: classic herbal teas for fevers because they encourage the body to sweat.  Other teas to consider are meadowsweet (offers natural pain relief thanks to its salicylic acid content) and nettle leaf (replenishes minerals lost in sweating).  Chamomile tea is great for soothing an agitated patient and settling an irritated stomach. 

Is There Truth to “Feed a Cold, Starve a Fever”?

Yes, there is truth in that statement although I see it more as a simple fact than a recommendation.

A person with a cold will generally be less ill than someone with a fever.  They often still have an appetite and will be able to eat (feed a cold). It is important at this stage to eat well – focus on warming, nutrient-dense, cooked foods that are easier for our bodies to digest. Sugar and processed foods will put undue pressure on the immune system and will be counterproductive.  So lay off the chocolate and focus on nourishing soups, stews and plenty of warm herbal teas.    

With a fever, most people find they start to feel properly unwell, their appetite disappears and they are really not able to eat (starve a fever). This is a normal response to an infection.  The body is prioritising fighting the virus over digesting dinner.  It is important to listen to the messages we are getting from our bodies, we cause ourselves more problems when we force ourselves to eat.  With a fever, hydration becomes the priority and drinking little and often is key.   

Preventing Illness: Daily Immune Support

While it may sound obvious, the best way to prevent illness is to maintain good health throughout the year.  If you are well, you will get fewer illnesses and recover from them more quickly.   

Eating a diverse range of seasonal foods, getting enough sleep, managing stress, exercising and regularly taking herbs and mushrooms can all help keep your immune system fighting fit.   

Try including some or all of the following in your routine: 

• Seasonal Eating: In colder months, opt for hearty greens like cabbage, leeks, and mushrooms.   
• Diverse Nutrition: A varied diet rich in fruits and vegetables helps maintain a robust gut microbiome and provides our bodies with a wealth of phytonutrients, essential for immune health.  One of my herbal colleagues recommends that we should all be eating 30 plus different foods every day (many of us only eat 3 or 4!) 
• Selected supplementation: I like to recommend taking daily supplements through the winter, especially if you are prone to catching every virus going.  I include immune supporting herbs and nutrients.  I like to choose from Reishi, Daily Defence, zinc, vitamin D, and green powders. 
• Wild foods: Silvija recommends adding fresh nettle shoots, dandelion leaves, and wild mushrooms to add an additional layer of diversity and phytonutrients to your diet (but only if you are clear that you can correctly identify what you are picking!)
• Find joy: Don’t ever underestimate the impact of joy and laughter in our lives. It can help mitigate the impact of stress and improves our overall health.  Try to do something that brings you joy every day, even if it’s something small. 

Speeding Up Recovery: Can You Shorten the Illness?

The research on this one is mixed.  Some studies show that some herbs can improve the speed of recovery while others are less certain^1-3. My own experience as a herbalist, however, is that herbal treatment has not only helped with recovery but also improved health going forward. 

It is important to remember that treating viruses should start before you are even infected!  The better health you have, the fewer viruses you will catch, and the quicker you will recover.  If you do catch something, I would recommend that you start treating it and supporting your immune system straight away. 

Takeaways for Your Cold & Flu SOS Kit:

• Keep herbal teas like Elderflower, Thyme and Chamomile on hand.
• Stock up on immune-boosting supplements: Daily Defence, Echinacea, zinc, and vitamins D & C. 
• Stay warm, rest, and hydrate. 
• Eat seasonally, including a diverse range of foods 
• Do something every day that brings you joy! 

 
Stay healthy this season!  

References:

1. Tiralongo E, Wee SS, Lea RA. Elderberry supplementation reduces cold duration and symptoms in Air-Travellers: a randomized, Double-Blind Placebo-Controlled clinical trial. Nutrients. 2016;8(4):182. doi:10.3390/nu8040182
2. Karsch-Völk M, Barrett B, Kiefer D, Bauer R, Ardjomand-Woelkart K, Linde K. Echinacea for preventing and treating the common cold. Cochrane Library. 2014;2014(7). doi:10.1002/14651858.cd000530.pub3
3. Shah SA, Sander S, White CM, Rinaldi M, Coleman CI. Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. The Lancet Infectious Diseases. 2007;7(7):473-480. doi:10.1016/s1473-3099(07)70160-3