Cold Season Wellness With Herbs and Spices

As we move into the dark, cold months it is important that we care for our bodies. The sun goes away pretty much right after she shows her face. Temperatures fluctuate for a while and then plummet. Cold and flu season sniffles begin. The stress of the holidays wears on our bodies. Thankfully, nature has provided us with many plants that can help us stay well through the cold season. 


Echinacea for immune support

That beautiful native perennial that we enjoy seeing in the warm months, can help us get through the cold ones. Echinacea is said to be an immune-enhancing herb which helps prevent colds and/or shortens the length of them. It is endemic to eastern and central North America and was used for hundreds of years by Native Americans before European colonizers arrived here. 

Echinacea contains phenols which have high antioxidant properties. “Echinacea also contains alkylamides or alkamides, (not in E. pallida), which have an effect on the immune system”. (Medical News Today)

It can be found in the form of herbal extracts, teas, dried herbs, or capsules. Check out this DIY recipe for an echinacea tincture. 


Elderberry/ Sambucus for cold and flu

Dana making elderberry wine a few years ago

Elderberry has been traditionally used on the skin to treat wounds and taken by mouth to treat respiratory illnesses such as cold and flu. An article put out by the University of Maryland’s Health Center states, “Some evidence suggests that chemicals in elder flower and berries may help reduce swelling in mucous membranes, such as the sinuses, and help relieve nasal congestion. Elder may have anti-inflammatory, antiviral, and anticancer properties”. Elderberry is typically available in liquid or syrup form. Check out this DIY recipe for an elderberry syrup. It can also be found as a capsule and lozenge.


Peppermint and Eucalyptus for sinus relief

The oils of these plants are great nasal decongestants. “Each herb contains compounds that relax the airways and open congested sinuses and nasal passages”. (Mother Earth News) 
I like using these in combination with steam when i’m stuffed up. I can see myself a few years ago when I was super sick and could not breathe out of my nose at all- head under a towel with a steaming bowl of water and drops of Eucalyptus in my lap. It was a sad sight but, it helped. I have also just put drops on the floor of my shower when I’m in there for some extra steam help.


Turmeric and Ginger for aches and pains

You’re cold, frigid and all bunched up tight to keep warm. This tension can make our joints feel  sore and cause achy all over. Turmeric and ginger are in the same family and have powerful anti-inflammatory properties. 
“A recent study from the Journal of Alternative & Complementary Medicine found that a daily dose of 2 gm of curcumin(a compound found in turmeric) to people suffering from osteoarthritis resulted in reports of reduced pain and increased mobility. In addition to soothing sore joints, curcumin is a potent antioxidant, brain health supporter, and strengthener of the vascular system by improving the lining of the blood vessels”. 
Ginger is said to also act as an expectorant and has a warming effect that may help if you’re chilled. Both can be added to dishes raw or made into tea. 


Lemon Balm and Chamomile to unwind

To ease the seasons stresses, it is nice to unwind with a nice warm calming tea. Lemon Balm and Chamomile have both been traditionally used for their calming properties. Lemon Balm “was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion”. (University of Maryland Health Center) Chamomile is reported to have similar results. They are both commonly found as teas but can also be found as tinctures, extracts, oils and capsules. 



There are many things you can do to incorporate these herbs and spices into your diet over the next few months. When doing it yourself, make sure you research the herb you are using thoroughly before foraging and making your own teas and tinctures. While there are parts of the plant that can be medicinal, other parts of the same plant may be poisonous and it is best to do your research before using the plant yourself. If you're not into growing your own to use or foraging, buying from stores is the next best option and takes away a lot of the guess work. Both are great options! Just make sure to do your homework and find what is best for you. 


Sources:
https://umm.edu/health/medical/altmed/herb/elderberry

http://www.medicalnewstoday.com/articles/252684.php

http://www.motherearthliving.com/health-and-wellness/cold-busters.aspx?PageId=1

https://umm.edu/health/medical/altmed/herb/lemon-balm

http://amazingwellnessmag.com/cold-weather-herb-guide/

http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-chamomile