Herbs for Winter Defense
Winter Defense: Harnessing Herbs to Combat Viruses Naturally
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, for they cannot reproduce on their own. They are made up of genetic coded material of DNA or RNA wrapped in a protein coating to protect and hide them. When you walk through a grocery store there are literally billions of viruses in the air all the time. Billions – wow, shouldn’t we all be sick all the time? Viruses are dormant when in the environment, they activate once they get inside a host’s cell. The best analogy I can think of for a virus is that they are like computer programs which get into your cells and take over. Once inside your cells they high jack your cellular structure and turn your cells into virus replicating machines. Once enough virus particles are produced inside the cell, the host cell may burst, which releases the virus into the bloodstream. 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 your cell is infected by a virus it puts out a warning signal to your immune system and to other cells “help I’m under attack,” to send this message the cell produces special proteins called Interferons which are a type of cytokine (signaling cell). Interferons interfere with the virus’s ability to replicate; they do this by warning the other cells about the presence of the virus. This warning system activates immune cells like T-cells and natural killer cells to contain the virus. When we are healthy, and have a good diet and adequate nutrients, this system works tirelessly in the background to keep us safe from invaders.
During seasonal weather changes or when I am under high stress, I like to give my immune system extra support. I rely on a supplement called Seasonal Defense, keeping it in my herbal cabinet year-round. When I 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. If I am under high stress, or feeling run down, I support my immune system with supplements to help it resist invaders. I will normally take Seasonal Defense and a bit of echinacea, and extra vitamin C to support both my immune system and adrenal glands. However, if I miss the early warning signs and a virus begins to take hold, I turn to a more intensive program, incorporating additional herbs from my medicine cabinet.
Stocking Your Herbal Medicine Chest
Whether your herbs are kept fresh in jars or in capsules from reputable brands, I believe we should all 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 have to run to the store to pick up supplements. 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 (the key ingredient in Seasonal Defense)
Olive Leaf is effective against a broad range of microbes and has a whole body support.
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.
Fresh ginger or ginger tea is a wonderful staple to keep on hand, as it boosts the immune system and can be added to baths to help ward off a cold. Sipping ginger tea also promotes circulation, soothes the throat, and supports your body’s natural defenses against illness.
As you work with these herbs overtime you will discover which ones best support your body’s needs. 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. If the virus was able to take hold in my body, then it may be 7- 21 days before the immune system can in-activate it. During this time, continue to nurture yourself and rest as much as possible. It can be discouraging to feel bad, but this is a natural process when destroying a virus in the body. Look back on the warning signs that you missed (like not enough sleep for a few days) and make a mental note to be more diligent to prevent this the next time around.
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. Fruits and vegetables are high in antioxidants. Toxins, smoking, high stress and excessive exercise deplete them. I start my day with a plant-based smoothie with added super-green powder, beet powder, fiber and Collagen powder. In the winter I add My Immune Defense powder to get the benefits of medical mushrooms which support immune and brain health. Nature’s Sunshine’s Power Meal and Power Greens provide lots of antioxidants along with herbs to support energy, stress and healthy immune function. The Power Meal also contains medicinal mushrooms.
CoQ10 - CoQ10 , due to its involvement in ATP synthesis (energy production in the cell), affects the function of all cells in the body, making it essential for the health of all human tissues and organs. CoQ10 particularly affects the cells that are the most metabolically active like the heart and immune system. Studies have shown that CoQ10 enhances the ability of immune cells to disable invading microbes.
Essential Fatty acids (EFAs) – Support and protect cell membrane integrity, making them resilient against viral entry. wild caught Salmon, Mackerel and Tuna are good sources of these EFAs. Chia seeds, Flax seeds, borage oil, Hemp oil, Walnuts, pumpkin seeds, almonds and sunflower seeds are all plant based sources of EFA's as well.
Trace Minerals and Enzymes – Trace minerals are needed to activate enzymes that break down the protective layers around the virus. Because of depleted soil, most people are lacking in the 77 trace minerals needed for optimal health. Green Superfoods provide a wide range of trace minerals. Some of my favorite sources are – Ultimate Green Zone, alfalfa, Herbal Trace Minerals, kelp, spirulina, and Power Greens. Ionic Minerals offers a great liquid source of these trace minerals.
Note: Eating a diet high in vegetables and fruits – supports an alkaline environment in the blood, where viruses have a harder time surviving. Processed foods, and soda pop create an acid environment in your body which creates an environment for viruses to thrive.
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. This is part of why you get so achy when you fight off a virus – your body is taking calcium from the bones to help fight the virus.
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.
Get regular daily exercise but don't push yourself so hard that you are exhausted afterwards.
Hot chicken soup has long been a comforting remedy for supporting the immune system and keeping viruses at bay. To prepare ahead, use a crockpot to make a large batch, then freeze it in portions for easy access when anyone feels run down. The secret lies in packing the soup with a variety of nutrient-rich vegetables—carrots, onions, tomatoes, okra, celery, and more—and adding plenty of garlic (about six cloves per quart). Garlic, with its affinity for the lungs, helps break up and thin mucus while providing powerful antibacterial and antiviral properties. At the first signs of a cold, drink 4–6 ounces of garlic–infused broth four times a day. This simple remedy can really help shorten the duration of a cold.
Garlic soup at the first signs of a cold:
6 cloves garlic
24 ounces of vegetable or chicken broth
A variety of vegetables including spicy ones like horseradish, onions and peppers
Sauté the garlic in a little olive oil for about 4 minutes, add broth and vegetables. Cook at a low simmer until veggies are soft. Discard the veggies (unless you want to eat them) and pour out the liquid and put aside.
Drink a 4-6 oz. cup of hot garlic soup 3-4 times a day while fighting a cold or cough.
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, thyme, with 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.
Copyright 2024, Restoring light, all rights reserved
Photos created with AI by Valerie Greguire
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