herbs cold flu

30 Herbs for Cold and Flu Season

Forget spending a fortune at the pharmacy. Your herb garden has you covered.
By JULIA WESTBROOK
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Photograph By Thinkstock
From the first day of fall to spring's ultimate thaw, there is so much to enjoy
from September to March. Unfortunately, the same stretch of months that boasts T
hanksgiving, New Year's Eve, and Valentine's Day has a dark side: cold and flu s
eason. Don't let a nasty bug knock you out this year! And don't spend a fortune
on over-the-counter drugs that can have some serious side effects.
Instead, use these herbs from Michael J. Balick, PhD's, Rodale's 21st Century He
rbal to de-congest, soothe a sore throat, and feel better. (Cautionary note: Che
ck with your doctor or herbalist if you are pregnant or nursing before taking an
y herbal remedy.)
Astragalus (Astragalus membranaceus)
Use the root of this perennial to give your immune system a fighting chance. "It
s yellow root contains compounds that stimulate your immune system, promoting th
e formation of antibodies, increasing the production of T cells, and boosting th
e supply of infection-fighting white blood cells," says Balick. He says you can
slice up the root and add it to soups and stews while they cook (but take them o
ut before serving).
Important Note: Do not take astragalus if you are pregnant or nursing.
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Basil (Ocimum basilicum)
Granted, basil season is summertime, but that doesn't mean you can't keep it aro
und all year. Balick says, "To enjoy the herb throughout the winter, chop the le
aves of freshly harvested basil and put them in an ice cube tray. Fill the tray
with water and freeze." Basil helps reduce fevers and relieve symptoms of colds,
coughs, and the flu.
More From Rodale News: 13 Natural Remedies for Coughs and Colds
Black Pepper
This spice is probably sitting right on your kitchen table. "In China, where bla
ck pepper is known as hu jiao, the herb is popular for alleviating the phlegm fr
om a cold," says Balick.
Catnip (Nepeta cataria)
This mint relative isn't just for kitty cats. "Because this herb stimulates pers
piration, it's also used to treat fevers," says Balick. It can either be served
up over a salad or as a tea.
Important Note: Do not take catnip if you are pregnant.
Cinnamon
Don't just bundle up your outsides when you have a cold. Warm up on the inside,
too. "Cinnamon is used to warm the body and clear mucous congestion due to colds
and flus," says Balick.

Important Note: Although it's safe when used as a culinary spice, do not take ci
nnamon medicinally if you are pregnant.
More From Rodale News: 5 Spicy Cinnamon-Filled Recipes
Cowslip (Primula veris)
It can be hard to visualize warm, tranquil country meadows when you're trapped i
n bed with a cold, but the root of these pretty yellow flowers might help. "The
roots, which contain triterpenoid saponins, have powerful expectorant properties
," says Balick. Use cowslip as a decoction to loosen phlegm and chest congestion
. Place the roots and water (1 cup of water for every 1 ounce of root) in a pot
and bring to a boil. Lower the heat and simmer for 20 minutes. Strain and drink.
Important Note: Do not take cowslip if you are pregnant or taking aspirin or pre
scription anticoagulant drugs, such as warfarin.
Echinacea (Echinacea purpurea)
No list would be complete without echinacea, the poster child for healing herbs.
"The herb is most effective if taken during the earliest stage of infection," s
ays Balick. Enjoy it as a tea by simmering the root in water for 10 minutes.
Important Note: Be careful if you have allergies to plants in the aster family (
like ragweed), including echinacea.
More From Rodale News: 5 Herbs that Cure the Flu
Elderberry (Sambucus canadensis)
"Elderberry has been called 'the medicine chest of the people' because of the pl
ant's many therapeutic uses," says Balick. "Studies have shown that elderberry s
yrup and extracts can reduce flu symptoms and duration, as compared to a placebo
." He also recommends making a tea from the flowers.
More From Rodale News: 5 Kitchen Cures for Cold & Flu Season
Eucalyptus (Eucalyptus globulus)
Back away from the vapor rub and pick up some eucalyptus. In fact, this plant is
often the active ingredient in those over-the-counter chest rubs, so let's skip
the other filler ingredients and get straight to the easy breathing. "Inhaling
the vapor of a few drops of eucalyptus essential oil placed in boiling water can
help clear sinus and bronchial infections," says Balick.
More From Rodale News: Fight Ear Infections Naturally
Garlic
"People have used garlic for health and healing for more than 5,000 years," says
Balick and with good reason. With antiviral, anti-inflammatory, and antifungal be
nefits, garlic is the Swiss Army Knife of garden remedies, so it's not surprisin
g that research has shown that garlic supplements can prevent a cold.
Ginger (Zingiber officinale)
Ginger is a diaphoretic, or a compound that induces sweating. This makes it effe
ctive for breaking a fever and relieving other cold or flu symptoms. Balick's re
cipe for ginger tea: Pour a cup of boiling water over a half a teaspoon of powde
red ginger and steep for 10 minutes. Pour off the liquid and discard the powder.
You can also use it as a gargle for sore throats.
Important Note: Although safe when used as a culinary spice, do not take ginger
medicinally if you are pregnant or have gallstones.
More From Rodale News: 5 Spicy, Ginger-Filled Recipes

Horehound (Marrubium vulgare)

Forget the store-bought cough syrup and make your own with Balick's recipe: Boil
1 ounce of fresh or dried horehound leaves in 2 cups of water for 10 minutes. S
train off the leaves and measure the remaining liquid. Add twice as much honey a
s liquid and mix well. The syrup can be stored in a sealed bottle in the fridge
for up to two months. The dosage is 1 teaspoon up to four times a day to soothe
a cough.
Important Note: Do not take horehound if you are pregnant or nursing. Do not con
fuse with black, or stinking, horehound (Ballota nigra).
More From Rodale News: 3 Natural Soothers for Sore, Scratchy Throats
Horseradish (Armoracia rusticana)
Not only is this spicy root rich in vitamin C, but it also contains isothiocyana
tes and sulforphane, two compounds that clear congestion. Balick says you can ma
ke your own horseradish (the condiment) by grating the root and adding vinegar a
s desired.
Important Note: Do not take horseradish in large amounts if you are pregnant, nu
rsing, or suffering from gastrointestinal or kidney disorders.
More From Rodale News: 5 Intensely Flavorful Recipes for Healthy Horseradish
Hyssop (Hyssopus officinalis)
"Herbal practitioners use hyssop to relieve the symptoms of colds, flus, and oth
er respiratory infections," says Balick. These hairy gray leaves taste like a mi
x between sage and mint and can be used to flavor soups and meat dishes.
Important Note: Do not take hyssop if you are pregnant.
Lemon Balm (Melissa officinalis)
Bursting with vitamin C, Balick says lemon balm makes a nice tea made by pouring
a cup of boiling water over 5 to 6 fresh leaves or 1 teaspoon of dried leaves.
Steep for 5 minutes and strain out the leaves. This tea will help you relax and
ease an upset stomach.
Important Note: Consult with a doctor or herbalist if you have a thyroid conditi
on before taking this herb, recommends James Duke, PhD, in The Green Pharmacy.
Lemongrass (Cymbopogon citratus)
Another lemony plant option is lemongrass. "Traditionally, people have made a ho
t tea from the leaves for treatment of fevers, coughs, and colds," says Balick.
Pour a cup of boiling water over 5 to 6 fresh leaves or 1 teaspoon of dried leav
es. Another way to use this soothing herb is in the bathtub (kind of like making
a giant cup of tea that you can soak in). Simply put a mesh bag filled with cho
pped leaves under the hot water as you fill your tub.
More From Rodale News: How to Grow Your Own Tea
Licorice (Glycyrrhiza glabra)
Sorry, Twizzlers fans, but we're not talking about the sugary candy. This herb w
orks well as an expectorant and demulcent. "Its soothing effects on mucus membra
nes make it useful for treating sore throats and coughs," says Balick. Make lico
rice tea by simmering 1 teaspoon of the root (dried and sliced) in 1 cup of wate
r for 10 minutes and strain. He says you can have 2 to 3 cups a day for up to se
ven days.
Impotant Note: Do not take licorice if you are pregnant, have heart disease, liv

er disease, or hypertension.
Marjoram (Origanum majorana)
Forget decongestants: Breathe easier with marjoram. "When taken into the respira
tory system through steam inhalation, marjoram may help unblock sinuses and reli
eve laryngitis," says Balick. You can even add marjoram essential oil to your ba
thwater to relax and ease cold and flu symptoms.
Marshmallow (Althaea officinalis)
"Before gelatin and other products were used to give marshmallows their pillowy
consistency, this herb's roots created the effect," explains Balick. A tea of th
e roots helps soothe sore throats due to inflamed mucous membranes and can short
en the length and severity of your cough. Simmer 1 cup of water for every 1 ounc
e of root for 20 minutes, strain, and enjoy.
Important Note: Marshmallow may delay the absorption of other mediations.
Mullein (Verbascum thapsus)
This plant is a traditional treatment for respiratory problems. "Modern practiti
oners recommend mullein leaf tea or decoction for respiratory conditions, as wel
l as for sore throats," says Balick. Pour 1 cup of boiling water over 1 to 2 tea
spoons of fresh leaves and steep for 10 minutes before straining. He recommends
running it through a coffee filter or cheesecloth to filter out any remaining ir
ritating plant hairs.
More From Rodale News: 5 Natural Remedies for Ear Infections
Oregano (Origanum vulgare)
No stranger to most of our kitchens (or to practically every Italian dish), oreg
ano makes a great remedy for coughs either as a tea or inhaled as steam.
Red Clover (Trifolium pratense)
These pretty pink flowers grow throughout North America and work well as an expe
ctorant. "The herb is a traditional treatment for coughs, bronchitis, and chest
congestion," says Balick. Drink the herb as a soothing tea by seeping dried flow
ers in hot water for 10 minutes.
Roman Chamomile (Chamaemelum nobile)
Cough keeping you up at night? There's nothing quite like a cup of chamomile tea
to relax you. "Taken before bedtime, warm chamomile tea is very effective for t
he treatment of insomnia," says Balick, and nothing quite knocks out a cold like
a good night's sleep.
Important Note: Be careful if you have allergies to plants in the aster family (
like ragweed), including chamomile.
More From Rodale News: 6 Health Problems You Can Cure from Your Garden
Rosemary Oil (Rosmarinus officinalis)
If you've never tried an essential oil for healing, start here. Breathing in aro
matic rosemary with steam gives great relief to nasal and chest congestion. Plus
, it smells amazing. Eating this herb (the plant, not the essential oil) has som
e pretty fantastic benefits, too. (Just be sure to properly dilute it.)
More From Rodale News: 3 Herbs Scientifically Proven to Ease Your Allergies
Sage (Salvia officinalis)
This common kitchen herb is a classic for sore throats and coughs. "Herbal pract
itioners suggest drinking sage leaf tea or using it as a gargle," says Balick. M
ake a tea by pouring 1 cup of hot water over 1 teaspoon of dried sage or 2 teasp

oons of fresh leaves. Steep for 10 minutes and strain. Sage is also recognized i
n Germany as a treatment for excess sweating.
Important Note: Although safe when used as a culinary spice, do not take sage me
dicinally if you are pregnant or nursing.
More From Rodale News: Longevity Secret: Drink Herbal Teas
Slippery Elm (Ulmus rubra)
Slippery elm is FDA-approved as a gentle cough and sore-throat remedy. Enjoy thi
s tea 2 to 3 times per day by pouring 1 cup of boiling water over 1 to 2 teaspoo
ns of the powdered bark. Balick recommends sweetening with honey, molasses, or s
tevia, and even adding other spices like cinnamon or ginger for flavor.
Important Note: Slippery elm may delay the absorption of other medications.
Spearmint (Mentha spicata)
There are tons of varieties of mint, but this gentle one is great for colds. Bal
ick says, "In aromatherapy, it is used to treat fatigue as well as respiratory c
onditions, such as colds, coughs, and bronchitis."
Thyme (Thymus vulgaris)
Everyone is so busy, no one has time to deal with a cold (apologies for the eyerolling pun). "Thyme tea eases coughs and bronchial spasms and helps clear conge
stion and mucus of a cold," says Balick. "Thyme is also rich in disease-fighting
antioxidants."
Important Note: Although safe when used as a culinary spice, do not take thyme m
edicinally if you are pregnant or nursing.
More From Rodale News: How to Start an Indoor Herb Garden
Valerian (Valeriana officinalis)
You don't need Nyquil to get a good night's sleep with a cold. All you need is a
cup of valerian root tea. "Used as a mild sedative since ancient Roman times, t
his natural sleep aid is nonaddictive and has no known side effects," says Balic
k. Make a tea by covering 1 teaspoon of the dried root with 1 cup of boiling wat
er. Steep for 10 minutes.
Important Note: Do not take valerian if you are pregnant.
Yarrow (Achillea millefolium)
Yarrow is high in flavonoids and has anti-inflammatory and antispasmodic propert
ies, which may help when you're struggling with a cough. When brewed as a tea, i
t's a famous English remedy for colds and the flu.
Important Note: Do not take if you are pregnant; be careful if you have allergie
s to plants in the aster family (like ragweed), including yarrow.
Want even more ways to naturally get through cold and flu season? Try these 3 na
tural soothers for sore, scratchy throats.