Herbs For Cold and Flu Season
Linda Baldaia MS, RN
Pediatric Nurse Practitioner
Medical Herbalist
Words of wisdom… an ounce of prevention is worth a pound of cure!

A Good Foundation
  • Drink plenty of pure water.
  • Include whole foods such as fruits, veggies, whole grains, nuts and seeds, lean protein.
  • Cut out or reduce sugar, soda, white flour products, hydrogenated oils.
  • Do not overdo dairy products. Water and herbal teas may reduce congestion.
  • Consider adding a probiotic supplement for immune support.
  • Increase garlic, onions and ginger in your diet.
  • Add anti-oxidant herbs and spices to foods such as rosemary , thyme, sage,  mint, curry, turmeric, cayenne.

Recommended Herbs
For cough, congestion, sore throat and upset tummy, consider herbal teas and syrups. They taste good and are kid friendly.

If depleted and prone to chronic illness, consider supporting the immune system before
and during cold season:
  • echinacea; astragalus; panax ginseng; medicinal mushrooms

Herbal support for viral illness:
  • elderberry; licorice; lemon balm; astragalus

Herbal support for respiratory infection:
  • myrrh; thyme; garlic; cayenne; ginger;  peppermint; rosemary; echinacea

Herbal support for sore throat:
  • myrrh; slippery elm; licorice; sage

Herbal support for cough and congestion:
  • licorice; mullein; marshmallow; cherry bark; thyme; slippery elm; plantain; peppermint;  eucalyptus; rosemary

Expectorant herbs:
  • elecampane; thyme; mullein; licorice; hyssop; anise; garlic; elder

Herbal support for fever:
Keep a mix of these herbs on hand. Add a rounded tsp of herb to cup of hot water and
steep, covered, for 10-15 minutes.
elderflower; linden flower;  peppermint;  catnip;  yarrow;  chamomile
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For more information about the use of  herbs and how they may benefit your health, 
consider a consultation with a professional herbalist.

This information is a general overview of herbal medicine and is not intended as   
specific recommendations for any particular health issues. For individual issues, please
consult with a professional herbalist and discuss with your regular health care provider.