Herbal Allies During Cold/Flu Season

It would be difficult to call cold and flu season the most wonderful time of the year, what with the germs and viruses running amok and running down our immune defenses. Paired with the cold and wet weather typical at this time of year, we’ve got all the makings of rampant respiratory illness. That’s why discovering the herbs for flu and herbal allies for cold/flu season is an essential practice in your natural health journey.

When I first began my herbal medicine training, one of my first priorities was figuring out how to tackle my family's long season of colds and flu. Without fail, everyone would get sick for a minimum of 10 days. And just as one kid got better, the next one would come down with it until all five children and myself and my husband caught it at least once. More often than not though, colds and flu would circulate continuously, and we’d just wait it out until the spring, while trying to minimize the severity as best we could. But the complication we faced is that some of my children are asthmatic so cold/flu season came with severe bouts of asthma as well. Every November, we’d be gearing up for the annual asthma pre-game with nebulizer treatments, and within days of that, one of the kids would be the first in the household to wake up with a sore throat, aches, or a fever. So on top of the usual concern when a child is sick, there was the added worry of making sure asthma didn’t make a miserable situation worse.

There had to be a better way to manage this season. When I discovered the importance of immune strength and respiratory support, it really transformed how I cared for myself and my family. The many germs that bring colds and flu, the viruses and their variants, should prompt a heightened immune response that send out T-cells and macrophages to attack the pathogens. Along with this immune activity, the respiratory system sustained a attack and needs to be repaired. When these systems receive targeted and comprehensive support, the body regains balanced health. And we feel better. It’s so elegantly simple.

While it takes years of study and training to understand how to unravel the mysteries of balanced health, it doesn’t take years to begin putting it into practice. 

Health Through Balance

We can most easily know we’re out of balance by paying attention to signs in how we look and feel.. Here are some of the signs to notice during cold/flu season:

Having been there and done that with over-the-counter meds, prescription drugs, and homemade remedies, it is exciting to discover and experience the natural healing benefits of medicinal herbs. The first time I made a tea for my eldest daughter’s sore throat and fever, and a syrup for a cough that wouldn’t quit, I became convinced that herbs were the real deal.. 

Success was even more likely to follow when we stayed consistent with healthy eating. While there was no magic bullet to end the bouts of colds, the flu, and asthma, we did get to a point where it became the exception, rather than the norm, to get sick at all.

In fact, our efforts, when directed in the right way, yield powerful results. In the Quran (5:88), we are told: {Eat of the good things Allah has provided, lawful and wholesome.}

وَكُلُوا مِمَّا رَزَقَكُمُ اللَّهُ حَلَالًا طَيِّبًا ۚ وَاتَّقُوا اللَّهَ الَّذِي أَنتُم بِهِ مُؤْمِنُونَ ‎‏

We can apply this in eating all-natural fruits, vegetables, nuts, seeds, whole grains, and animal products; this should include medicinal plants too. 

To support our health when the typical signs of cold and flu appear, traditional herbalists will typically choose herbs that help balance excess mucus discharge, strengthen the immune response to defend against viruses and bacteria, soothe inflamed mucous membranes, equalize circulation, support the respiratory system, and calm and soothe the nerves—in short, feel better. Here are some healing properties I search for when working with herbs:

Alterative immune stimulating properties

-echinacea (Echinacea angustifolia)

-black seed (Nigella sativa)*

Diaphoretic properties

-yarrow (Achillea millefolia)

Astringent properties

-elder (Sambucus nigra)

-quince (Cydonia oblonga)

Nervine properties

-linden (Tilia spp.)

Pectoral properties

-coltsfoot (Tussilago farfare)

-comfrey (Symphytum officianale)

-costus (Saussurea lappa)*

-frankincense (Boswellia carteri, B. serrata)*

-garlic (Allium sativa)

-mullein (Verbascum thapsus)

-peppermint (Mentha perita)

-sage (Salvia officianale)

-marshmallow (Althea officianalis)

*herbs commonly used by the Prophet (ﷺ) and the earliest Muslims.

Now, as a master herbalist, I know that herbs are marvelously complex creations that possess a lot of known and unknown properties, and when combined with other herbs and our body’s dynamic chemistry, wonderful healing synergies result. In simpler times, with simpler diets, communities could see a lot of success with “simples” or remedies of just one herb. With the complicated lifestyles and elaborate combinations of foods and food additives of today’s modern era, herbalists will frequently use compound formulas of more than one herb to address imbalances in the body. 

Take, for example, the Rihla Wellness formula that is our standard for colds and and fevers and you’ll see that many of the medicinal properties mentioned above are associated with the herbs in this formula.

Immune Boosting Brew

Try a cup of my signature herbal tea during cold/flu season 

• 1 teaspoon Peppermint (Mentha piperita) leaves, dried

• 1 teaspoon Echinacea (Echinacea angustifolia) root, dried

• 1 teaspoon Elder (Sambucus nigra) flowers, dried

• 1 teaspoon Yarrow (Achillea millefolium) flowers, dried

• 1 teaspoon Black Seed (Nigella sative) seeds, dried 

• 1 cup pure water

• Optional: 1 Lemon, cut in half; and honey, to taste

Combine the herbs and brew gently for 15 minutes in a small pot with 1 cup of water. Cover and let it steep for 5 minutes more. Strain; add lemon and sweeten with honey if desired.

Here’s a link to the recipe.

If coughing keeps you up at night, this super easy cough syrup using 2 common kitchen ingredients is pretty great.

And, if you want something a bit more comprehensive to cover most of struggles common during this season of respiratory imbalance, get everything you need to know to get a handle on cold/flu season.