Microsoft word - lm ho colds & flu.doc


Winter is the season for sniffles, sneezes, sore throats, colds, coughs and fevers. The body’s natural healing efforts are
chal enged and dietary adjustments together with herbal remedies are ideal for supporting the immune system.

Viruses and bacteria need fertile soil to grow. How fertile the soil is depends on one’s state of health and in particular on
the state of the immune system. Tiredness and stress lowers resistance. A fit and emotionally balanced person has
better chances to adapt successful y to change in temperatures and resist getting an infection. Regular deep breathing
and gentle stretching exercises encourage the release of tension and boost immunity. Good sleep is nourishing and
healing. Fresh air and outdoor activities improve vitamin D uptake, bone health, blood sugar regulation and mood.
Exercise regularly, go for brisk walks, keep warm and rest in a relaxed environment with warming drinks (see handouts.
Ginger, cinnamon and chil i pepper and cloves warm from the inside out and relieve congestion caused by the cold.
Echinacea root in small daily dosages (1 cup/day) helps to keep bacteria and viruses away. Elderberry, thyme, garlic and onion are antibacterial and antiviral, protecting the respiratory system. Rosehips, elderberries, blackcurrants are rich in vitamin C and bioflavonoids, Oily fish, seeds and nuts for omega 3s & 6s and magnesium-rich foods (green leafy vegetables) Sprouted seeds, beans and lentils provide good protein and energy and promote immune function. Mushrooms are revered immune system tonics and taste delicious in soups and stir-fries. 

Yarrow, elderflower and peppermint hot infusion (tea) drunk frequently helps at the beginning of a fever. Lime flowers relax the circulation and allow sweating. Echinacea, elderberry, thyme and garlic are antibacterial and antiviral. Marshmal ow, slippery elm, comfrey, coltsfoot are expectorants that loosen a cough and thin catarrh.
Anise, eucalyptus and sage aromatic essential oils used in steam inhalation relieve nasal congestion.
1 tbsp liquorice root

Prepare a triple-strength tea by simmering the herbs in water for 10 minutes, then steeping for 20 minutes. Strain the tea,
then stir in honey and glycerin while the tea is stil warm. If using sugar simmer for 5 mins. Add optional essential oil.
Take 1 tablespoon at a time. Stored in a cool place. Wil keep for 2 weeks. Refrigerated it wil keep for several months.


1 onion ½ fresh red chilli Juice of 2 lemons 1 tsp salt sprig of parsley

Chop the onion and chilli finely and place in a bowl. Add the lemon juice and salt. Leave to stand for 1 hour in the
refrigerator. Strain and use as a gargle. After gargling, chew on a sprig of parsley to freshen breath. USE: Gargle daily,
as soon as you feel a sore throat coming on, then spit out rather than swallow. Best made fresh daily.

Makes enough for 4. Can be eaten with noodles.
2 tbsp dried Echinacea root
2 fresh medium-sized chil ies, finely sliced Simmer the dried Echinacea root in the water for 5-10 minutes and leave to stand. In another bowl, cover the goji berries with cold water & leave to rehydrate. Set the Echinacea and goji berries aside. Boil the stock in a large pan. Add sliced onions, mushrooms, ginger and chil ies and simmer until soft. Five minutes before serving, add the miso paste, Goji berries and chopped garlic. Final y, strain the Echinacea infusion and add this to the soup, reheating gently if necessary, but do not boil, to protect beneficial constituents. [email protected] Living Medicine November 2010 Herb/part used
Medicinal uses
Thyme leaf/flower
Cough, bronchitis, asthma, gargle for laryngitis and tonsil itis and Ginger root
For throat infections and to relieve congestion in sinusitis. Reduces fever in colds & flu and suppresses dry, irritating cough in laryngitis. (induces sweating), expectorant, antinausea and antimicrobial. Peppermint leaf
May help to reduce fever by promoting sweating. Decongestant. May relieve the symptoms of asthma in combination with other
herbs. Contraindicated in heartburn.
Rosemary leaf/flower
For colds and flu and warming up the circulation. Rosmarinus officinalis
Limeflowers & bracts
Useful diaphoretic for colds & flu. Relieves catarrhal irritation of the mouth and throat. Helps to relieve headaches associated with Yarrow leaf/flower
Traditional y used with peppermint & elderflower as a tea for colds. pyretic). Circulatory, anti-inflammatory. Garlic bulb
Its antiseptic volatile oil makes it useful for respiratory infections. Plantain leaf
Soothes inflamed sore membranes in coughs, bronchitis, hayfever. Elderflower & berry
For upper respiratory tract catarrh, inflammation, hay fever, sinusitis, Hyssop leaf, flower
For al respiratory infections with excessive mucous and cough.
Pine needles

Used for prevention of coughs and colds. A tea made by steeping young, green pine needles in boiling water ("tallstrunt" in Swedish). Rosehips
Rosehip syrup was given to children during World War II for its vitamin C content. One cup of 30 berries contains as much as 40 oranges, so strongly support the immune system. Mushrooms
Mushrooms are adaptogens to the immune system: their complex polysaccharides and other elements help regulate a disordered immune function and act as an invigorating tonic.

You can find out what grows in your area by using the postcode plants database For more about how useful the plant is for wildlife and its
growing conditions, see the Plants for a Future database
We’d really like you to share your own stories and experiences about the use of food and herbs in health. Do use the
SustainCare web link for this: These pages are being developed, but
wil soon form a major new information service whereby we can learn from each other and find evidence-based healthcare
remedies. See SustainCare and Plant Medicine

The Encyclopaedia of Herbal Medicine
Andrew Cheval ier pub. Dorling Kindersley 2002 Herbal Remedies: A practical beginner's guide Christopher Hedley & Non Shaw pub. Parragon 2002
Ottolenghi cookbooks and Guardian Saturday magazine recipes
Herb & Health Shops
Applejacks 28 The Mal , Stratford, London E15 1XD 20
Neal’s Yard Remedies stores nationwide
G. Baldwin & Co 171/173 Walworth Rd, London SE17 1RW Tel 020 7703 5550

For your local medical herbalist, contact:
Gail Farrow MNIMH [email protected] Tel 07815 168410
Col ege of Practitioners of Phytotherapy (CPP) Tel 01323 484353
National Institute of Medical Herbalists (NIMH) Tel 01392 426022
Living Medicine West Ham workshop leader Anna Betz MCPP Medical Herbalist mob: 07731 584358 [email protected] Living Medicine November 2010


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