Winter Herbs 

Important tips: 

-Water!-drink lots to keep lymph moving, prevent dry skin, may not feel as thirsty 

 because it's cold so pay attention! Drink more teas and broths, less caffeine and 

 alcohol 

-Sleep-slow down, rest and rebuild, focus on moon energy 

-Exercise-yoga great for moving lymph, deep breathing 

Foods: 

-Nourish entire body- 

sweet/bland tasting foods-brown rice, honey, meat, butter/oils, 

grains, root veggies  

-Vitamin C- 

Citrus, red peppers, cabbage, broccoli, kale, sweet potato, spinach, 

             Strawberries 

-Vitamin D 

dairy, fish, egg yolks, mushrooms 

-Zinc- 

poultry, fish, oysters, eggs, milk, grains 

-Probiotics 

kefir, yogurt, sauerkraut 

-Limit sugar consumption, even fruits 

-Chicken soup/broths 

-meat based=full of minerals-Ca, nutrients, easy to break down and use 

-slow cooked meat bases high in gelatin 

nourishes hair, skin, muscles, joints, soothes 

heals digestive tissues 

reduces inflammation 

balances hormones 

enhances absorption of nutrients, amino acids 

Herbs: 

Preventative 

Astragalus 

long term immune tonic/stimulator 

not great for acute illness-more of a preventative tonic 

closes skin pores-contraindicated with fever 

Tonic for spleen-lymph 

Increases energy 

improves function of thymus 

improves blood circulation 

beneficial for lupus 

add to any soup, stew, rice cooking water, oatmeal 

warm 

Rose hips 

Nutritive 

high in vitamin C 

slightly soothing for sore throat and inflammation 

Goji 

flavonoids, antioxidants 

First signs and duration 

Elderberry 

increases body heat=kills bacteria, body produces more WBC's 

diaphoretic  

good to use with yarrow 

safe for children 

sweating formula for colds <104 fever: equal parts elder, yarrow  

both encourage fever and peppermint-flavor and makes you feel better, not so lethargic 

Echinacea 

Antiseptic, anitviral, antibacterial 

blood/lymph cleansing 

"kick" to immune system 

increases ability of WBC's to destroy germs 

polysaccharides in general are immune enhancing 

not used as a long term herb or general preventative for healthy person 

increases production of B cells-attack pathogens 

Oregano 

very good anti-bacterial, good anti-viral 

sore throats caused by bacteria 

Oregon Grape 

replacement for goldenseal –berberine 

lowers fever=febrifuge, enhances immune systems ability to  

handle fever producing compounds produced by microorganisms Berberine=antibiotic, immune stimulating 

Cool/bitter 

tonic for chronic affections of mucous membranes 

Thyme 

warming, drying 

Antifungal, antioxidant, antibacterial 

immune stimulant 

stimulates thymus turn on immune system when it is challenged 

Spicy/warm 

Expectorant 

Antitussive 

acute and chronic respiratory infections 

*stimulates uterine contractions 

may slow thyroid function if taken long term in large doses 

Nose, Throat, Ears 

Osha 

strong anti-bacterial 

expectorant 

bronchial and sinus congestion-keeps them open longer than 

 horseradish 

secondary immune stimulant 

opens middle and upper part of lungs 

volatile oils-shouldn't be cooked 

Peppermint 

topical nasal decongestant 

eases breathing 

antiviral 

cough/throat lozenge 

Licorice 

Demulcent=moistening 

Expectorant, antitussive 

induce interferon-body's natural antiviral compound 

smoked for relief of sore throat and hoarseness 

Sage 

good for early stages of cold and flu 

slows secretion of fluids 

sinus congestion 

sore throat gargle 

Mullein 

soothing tonic to lungs and bronchials-upper and middle lung irritation 

nervine to lungs 

demulcent and emollient 

tea w/ wild cherry, licorice, elecampane 

ear tonic 

smoked is good for congestion and coughs; 

bitter, cool/moist 

Respiratory 

Wild Cherry 

calms respiratory nerves 

Acrid/astringent/warm 

syrup for most coughs 

Horehound 

classic lung tonic and expectorant for bronchials and upper lungs 

expectorant 

drying effect for mucousy cough 

tones cilia and structure of bronchials and upper lungs-prevent future 

Irritation 

stronger and more reliable than eucalyptus 

Elecampane 

expectorant for medium/deep lungs 

deep mucousy cough-tends to stimulate coughing 

Sweet/acrid/bitter/warm 

antiseptic 

Usnea 

Bitter/cool 

viral ant bacterial infections, fungus 

excellent w/echinacea as general antibiotic, antifungal 

Anise Hyssop 

Boneset 

Adaptogens: 

Eleuthero 

Holy Basil 

Ashwagandha 

Mushrooms-cordyceps, reishi, vit. D, maitaki, hericium, shiitake, turkey tail, 

 chaga-polysaccharides=immune boosting 

Fire Cider: 

Cayenne 

Antioxidant 

gets fluids moving 

Stimulant 

daily tonic to prevent colds, flu 

Ginger 

Warming 

combine with cayenne for respiratory infections 

diaphoretic taken hot 

diuretic when taken cool 

improves body's ability to assimilate other herbs 

antioxidant 

Garlic 

Antioxidant 

blood-lymph cleanser 

"poor persons penicillin" 

Earaches 

anti-fungal, moderate anti-bacterial, antiviral 

sulfur has cleansing effect-excreted through skin along with toxins 

Onion 

like garlic, sulfur compounds, weaker than garlic 

Horseradish 

sinus 

             Turmeric 

Antioxidant, antimicrobial 

Spicy/bitter/warm 

promotes blood circulation 

Apple Cider Vinegar 

Improves nutrient absorption 

Honey