Herbs for Winter Defense
As the first waves of cold winter weather set in, I notice the winter berries ripening and the last of the fall leaves letting go. A chill runs through me when I step outside and feel the sharp drop in temperature. Back inside, I dig through drawers for my warmest sweaters and thick socks. Cozy and bundled, I reach for a few capsules of my Allergy Lung formula (formally ALJ) before heading out again—my trusted companion for the cold season.
The formula’s first ingredient, Boneset, has a long history of easing flu symptoms. Traditionally, it was used to relieve the intense aches associated with “break-bone fever,” a term once used to describe the flu’s severe joint pain. In addition to helping with body aches, Boneset also supports the immune system by loosening mucus and promoting gentle sweating, making it a valuable herb for winter wellness.
Three warming herbs—Fennel, Fenugreek, and Horseradish—support the body by loosening mucus and soothing the respiratory system. Their warming qualities help keep the body balanced when cold weather hits and can aid digestion as well. Finally, Mullein, with its soothing, cooling properties, balances the formula, calming irritated respiratory passages. This formula is a good choice for flu-like symptoms and respiratory symptoms that include a lot of mucus production. This would combine well with Elderberry and D3 as both these supplements also support combating the flu and a healthy respiratory response.
For me, this formula has become a true cold-weather friend, supporting respiratory health and immune defenses each winter season.
When I’m eating well, getting enough sleep, and taking my daily supplements, I rarely get sick. At the first sign of a virus, I take Seasonal Defense and a bit of echinacea to stop it in its tracks. During stressful times, I add extra vitamin C to support both my immune system and adrenal glands. However, if I become run down or miss sleep, a virus has a better chance of taking hold. In those cases, I turn to a more intensive program, incorporating additional herbs from my medicine cabinet.
Combating Viruses
We’ve all had that feeling—achy, stuffy, sneezing—a sense that we’re “fighting off a virus.” But what exactly is a virus, and how can we defend against it? Interestingly, viruses aren’t classified as living things. Made of DNA or RNA encased in protein, they float around us constantly, inactive until they find a host cell to enter. Once inside, they act like rogue programs, hijacking our cells to make more viruses. Some, like the flu, quickly trigger symptoms, while others, like herpes or shingles, can lie dormant for years, resurfacing only when the immune system weakens.
The body has an incredible defense system against these stealthy invaders. When a virus infects a cell, that cell releases special proteins called interferons, which warn nearby cells and activate immune cells like T-cells and natural killer cells to contain the virus. To support my immune system, I rely on a supplement called Seasonal Defense, keeping it in my herbal cabinet year-round. When I feel run down or sense my immune system needs a boost, I take 2 capsules, 2–3 times a day, while also adjusting my lifestyle and diet to support my body’s resilience.
When I’m eating well, getting enough sleep, and taking my daily supplements, I rarely get sick. At the first sign of a virus, I take Seasonal Defense and a bit of echinacea to stop it in its tracks. During stressful times, I add extra vitamin C to support both my immune system and adrenal glands. However, if I become run down or miss sleep, a virus has a better chance of taking hold. In those cases, I turn to a more intensive program, incorporating additional herbs from my medicine cabinet.
Stocking Your Herbal Medicine Chest
I like to keep a well-stocked herbal medicine chest at home, especially in winter. When you start feeling like you’re “coming down” with something, it’s important to rest, not run to the store. Many people have basics like Vitamin C, Zinc, D3, quercetin, and elderberry, but few are stocked with what I call the “big guns” to support the immune system when it’s actively fighting something off. Here are my five favorite immune-support herbs: Olive Leaf Extract, High Potency Garlic, Goldenseal, Echinacea, and Andrographis.
Each of these herbs has natural antibacterial, antifungal, and antiviral properties, making them especially useful when you’re dealing with a “bug” of unknown origin. Interestingly, each herb also focuses its support on different parts of the body. For example:
Garlic has an affinity for the lungs,
Echinacea supports the lymphatic system and blood,
Goldenseal targets the sinuses, throat, and bladder,
Andrographis is powerful for initial cold or flu symptoms (a key herb in Seasonal Defense)
Olive Leaf is effective against a broad range of microbes.
Sinus Support is a good formula to combat Fall allergies and fight microbes at the same time. Goldenseal is a key herb in this formula along with burdock which helps our body adjust to weather changes.
In our family, each person seems to favor different herbs for immune support, so I keep a variety on hand. At the first signs of a cold or flu, I take a combination of these herbs 2-3 times daily. This approach usually boosts my immune system enough to prevent a full-blown illness, and I’m back to feeling better in just a few days.
Strengthening Your Defenses Against Viruses
The best defense against viruses is to prevent them from entering your cells in the first place. Though billions of viruses float around us daily, they need a specific “key” to access your cells. Maintaining a strong, healthy cell membrane can block this entry, keeping you protected.
Here are some essential steps to support strong cell membranes and keep viruses out:
Antioxidants – Antioxidants, like those in Defense Maintenance, help protect cell membranes from damage.
Essential Fatty Acids (EFAs) – EFAs like fish oil and evening primrose oil nourish cell membranes, making them resilient against viral entry.
Minerals and Electrolytes – Foods rich in trace minerals, like greens, charge cell membranes. I recommend Ultimate Green Zone, alfalfa, or Spirulina for a natural mineral boost.
4. Glyconutrients – The body relies on eight essential sugars, known as glyconutrients, to support optimal cellular function. Unlike common table sugar, these sugars play a vital role in cellular communication, enabling cells to recognize and interact with each other efficiently. Glyconutrients also support the formation of enzymes, hormones, and antibodies by binding them to the surface of cells and enhancing their ability to transmit important signals.
Fresh, sun-ripened fruits and vegetables are abundant sources of these sugars. This is one reason it is so important to eat healthy natural foods to help keep your immune system functioning optimally. Aloe vera, Noni juice, and medicinal mushrooms are good supplemental forms of glyconutrients when you can’t get all the fresh fruits and veggies you need.
Additional Key Supplements to Strengthen Cellular Defense
CoQ10 and EFAs – Support and protect cell membrane integrity.
Ionic Minerals and Enzymes – Trace minerals activate enzymes that can break down protective layers around cells, where viruses may hide.
Green Foods and Organic Produce – Support an alkaline environment, where viruses have a harder time thriving.
Antioxidants – Nature's Sunshine's Defense Maintenance provides Vitamins A, C, E, zinc, and selenium, which all protect cells from free radicals.
B-Complex and Stress Support – Stress creates free radicals that weaken cells. Nutri-Calm, my favorite B-Complex, includes herbs for nervous system support. I add Adrenal Support when feeling run down.
Calcium – Nature’s Sea Calcium, a plant-based calcium, helps inhibit viral replication and provides essential trace minerals.
Lifestyle Tips for Immune Health
Avoid processed foods, especially white sugar and flour.
Stay active and practice breathing exercises, as viruses struggle in well-oxygenated environments. Qi Gong is especially effective for oxygenating the blood.
I hope these steps inspire you to strengthen your health and honor your body and the earth’s gifts. May you live a vibrant and resilient life.
Using Hot Baths to Support Immunity
Viruses and bacteria are sensitive to heat, which is why the body often produces a fever to fight off infections. Our oldest son, for example, has an efficient immune response—if he feels sick, his temperature spikes, and he’s usually better in 24 hours. For those of us without such a quick response, a hot ginger bath can help mimic this effect, raising body temperature to induce sweating and potentially help combat viruses.
Ginger Bath Recipe:
Fill the bathtub with very hot water (at a comfortable temperature).
Add:
2 tablespoons freshly grated ginger or 1 teaspoon ground ginger (or empty ginger capsules).
1 cup Epsom salts and ½ cup baking soda to relax muscles, alkalize, and release toxins.
20 drops of an anti-viral essential oil blend, like NSP’s Essential Shield, or individual oils such as tea tree, eucalyptus, clove, lavender, or lemon balm for added relaxation.
Soak for 20 minutes, then wrap yourself in a warm sheet or robe and get under covers to encourage more sweating.
I hope this information empowers you to create a thoughtful, natural immune support plan to stay healthy and resilient throughout the winter season.
Disclaimer: Supplement recommendations are not designed to treat a disease condition. Discussions are for educational purposes only. Supplements can be used to nourish and strengthen the natural function of the various body organs and systems so that they will have a greater capacity to bring themselves back into balance and activate the healing response in the body. This information is not intended to replace your doctor's recommendations.
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Photos by Valerie Greguire, all rights reserved
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