9 Herbs & Foods for a Healthy Winter

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Before over the counter drugs and vaccines folks relied upon plants and food for protection and recovery from illness. Nature provides the antidote to that which ails us. With that thought in mind, here are 9 of my favorite herbs and foods to have on hand to help sustain and promote vitality.

Elderberry (Sambucas nigras) - Connected to folk medicine for generations, each part of the elder tree has been used medicinally at one time or another but it's the berries and blossoms which are commonly used today. The two most readily available species of Elder are the American Elder (Sambucus canadenisis) and the European variety (Sambucus nigra). Berries produced by the Elder have been made into wine and syrup throughout the ages as a tonic to prevent cold and flu, strengthen the immune system and remove stagnation from the body. Other popular tonic foods made with the berries include jam, jelly, chutney, juice, pie, and infused vinegar. The berries have a diuretic action and help remove excess fluid from the body, relieve pain, surface bruises, help heal varicose veins and cold, damp tissue states. As a diaphoretic, they encourage fever and help the body naturally “burn off” viruses more effectively. Elder berry is remarkably safe for babies, children, the elderly and those with auto-immune conditions. Elder berries are high in bioflavonoids, antioxidants, potassium, vitamins A, B, B6 and have more vitamin C than oranges. The antioxidants present in the berries can help to lower cholesterol, improve vision, promote heart health and fight bacterial and viral infections. They have the ability to increase the production of group of proteins in our bodies known as cytokines. Naturally secreted by the cells of our immune system, these proteins create a boundary around the cells of our body when a virus is present. This boundary prevents the virus it from replicating and entering the cell wall. The cytokines present in elder berries make them a highly affective remedy to preventative colds and flus. When taken at the first sign of a cold or flu elder berries help reduce the duration and severity of illness. The berries contain a large amount of bioflavonoids which have a cooling effect on the body and provide relief from inflammation and protection to the heart and cardiovascular system.

Elder berry syrup is one of my favorite herbal remedies to make. Elder berries, reishi mushrooms and ginger are a great trine of herbs that provide warmth and protection and are wonderful together in a syrup. Other items to make with Elder berries: jam, jelly, wine, mead, kombucha, tincture and vinegar.

Ginger Root (Zingiber officinalis) - High in volatile oils, Ginger root is a powerful and effective carminative. Carminative herbs help eliminate gas from the digestive tract and soothe the walls of the stomach and intestines. The carminative properties of ginger root make it a great ally for upset stomach, cramps and bloating. It's also helpful for folks who suffer from motion sickness as it can calm nausea. Ginger is a natural "antibiotic" and can help treat common colds and respiratory infections. The heat present in ginger root invigorates the senses, warms the entire body and can help stimulate circulation. Ginger root is a highly effective antidote to help reduce pain associated with menstrual cramps and bloating. Fresh ginger root tea is a simple and effective way to introduce ginger into your life. Peel and finely chop one 1/4-1/2 inch piece of ginger and add it to a large mug. Fill the mug with freshly boiled water, cover and steep for 10 - 15 min. Add a splash of fresh lemon juice along with a spot of honey and you have one of the most soothing and warming teas around.

Yarrow (Achellia millefolium) - One of my all time favorite herbs/wildflowers, Yarrow is a diaphoretic and is known for it's ability to induce perspiration, bring internal heat to the surface of the body and nurture a productive fever. Yarrow is an herb for the blood and has the ability to staunch bleeding almost instantly, even for the deepest of wounds. It's incredibly protective on a physical and psychic level helping one to create healthy boundaries. Yarrow tincture can be taken to help eliminate or diminish illness when taken at the first sign of a cold and or flu. Tea of Yarrow is also quite effective, but very bitter. For this reason, I suggest a tincture made of fresh Yarrow for a more pleasant experience.

St. John's Wort (Hypericum perforatum) - St. John's Wort is a sun loving perennial that can help replenish the nervous system, provide protection and lighten ones mood. As an anti-inflammatory, St. John's wort can reduce the build up of lactic acid in muscles, calm shooting pain associated with sciatica, shingles and neuralgia while it relieves swelling. The energetic properties of St. John's Wort are warm and drying, similar to the qualities of the sun. The plant's bright yellow blossoms illuminate the space where it grows with a golden light. The sun like radiance of St. John's wort helps one to honor their own inner light, banish dark feelings, anxiety and mild depression. It's a plant of Mid-Summer and is traditionally harvested and made into remedies on the Summer Solstice. It's sun like qualities make St. John's Wort is a helpful remedy during the winter months to help relieve symptoms of SAD (Seasonal Effective Disorder). A mild nervine and sedative, it replenishes ones nervous system and helps to elevate emotional exhaustion. It's important to seek out preparations made from the fresh plant of St. John's Wort. Once dried, the volatile oils and active constituents of the plant lose much to all of their strong medicinal properties. One of the best ways to tell if a preparation of St. John's Wort has been prepared with fresh plant material is by it's bright to dark red color.

Garden Sage - (Salvia officinals) - Wise and powerful, Garden Sage is an astringent member of the mint family and an ally for damp and cold conditions. It is one of my favorite herbs to help prevent and eliminate head colds, aid digestion of fats, clear the sinuses and soothe sore throats. A respiratory herb, sage can ease symptoms of asthma and help eliminate excess mucous from the lungs. I give sage tea to our cat who is asthmatic and it helps him a lot. Sage has anti bacterial properties and is useful as a wash for wounds and bleeding gums. Nicholos Culpepper noted that “The juice of Sage drunk with vinegar hath been of use in the time of the plague.” An infused honey is one of my favorite ways to prepare sage medicine. Sage imparts powerful medicine and a sweet yet savory flavor into the honey. It can be added to hot water and drunk as a tea or eaten straight from the jar.

Lemon - (Citrus limonum) - This lively, tart and refreshing fruit can bring a state a alkalinity to your system which is essential when dealing with any illness. Lemon is cooling and can help to reduce body temperature and calm fever. Lemon juice and peel contain vitamin C and can be added to hot water with a spot of honey and drunk as tea. As a digestive aid upon waking, add 1-2 Tbs of freshly squeezed lemon juice to water drink freely on an empty stomach. Try this for one whole week and observe the changes you feel in your body, stomach and digestion. Non organic citrus fruits are heavily sprayed with pesticides. It is important to purchase organic lemons if they are available, especially if you plan to use lemon peel.

Raw Honey - To receive the full health benefits that honey has to offer, it is important to find raw honey local to your region. When honey is in its raw state it contains all its beneficial enzymes, antioxidants, pollen and anti-microbial properties. Raw local honey help relieve symptoms of seasonal allergies by introducing local pollen into your body. It can also help to prevent colds with it's anti-microbial properties, soothe a sore throat, and bring sweetness into your life.

Garlic - (Allium sativum) – Garlic is a potent, natural antibiotic and antiseptic herb that’s been used for centuries to combat many illnesses. Fresh garlic chopped and swallowed like pills can help prevent and shorten the duration of a head cold. To remedy an ear infection, place a whole clove of fresh garlic into the affected ear to soothe pain and fight off infection. Garlic helps to warm the body and produce a productive fever to help "burn off" disease naturally. Garlic is an expectorant and can help remedy asthma, expel excess phlegm and congestion from the lungs and treat bronchitis. Garlic is a stimulant and may induce slight sensations of euphoria when three or more fresh cloves are taken. One to two cloves of fresh garlic per day may help lower blood pressure and maintain the health of the mucosa that lines the digestive tract.

Raw Unfiltered Apple Cider Vinegar (with the Mother) - This fermented liquid gold is made from fresh apples, sugar and water. In its raw form, apple cider vinegar contains beneficial bacteria that grow during the fermentation process. It helps to balance pH levels within the body, fight infection, stimulate digestion, promote healthy gut flora, improve skin health and give one a boost of energy. It's high in acetic acid and can help to break up mucous and reduce symptoms of allergies, acid reflux, heart burn and soothe stomach ulcers. It can also regulate and can even lower blood sugar levels, help one maintain a healthy body weight and keep infections at bay. A suggested dose is 2-4 tsp. into 6-8 oz of water up to 3 times per day. It is a good idea to also rinse your mouth with clean water after each dose. Due to its high acid content, apple cider vinegar can be abrasive and wear down the enamel of ones teeth and irritate the skin of the lips and around the mouth.

From my personal experience, the above herbs and foods combined with adequate rest and self care can help ease common colds and flus safely and effectively. The simplicity of natural and herbal remedies continue to amaze and reassure me that the things we need to cure what ails us are closer to home than we may sometimes realize.

Sources:
Wood, Matthew. The Book of Herbal Wisdom : North Atlantic Books, 1997. Print.
http://www.susunweed.com/Article_Sage-the-Savior.htm
https://www.naturalnews.com/040339_imazalil_pesticides_oranges.html https://botanical.com/botanical/mgmh/s/sages-05.html