My Favorite Herbs for Immune & Nervous System Support
Dear Friends,
I hope you are all taking as good care of yourself as possible during these difficult times. As a resource, I thought I’d share some of my favorite herbal allies for immune, nervous system, and general nourishing support. I do want to note, that I am not by any means a doctor, or a certified herbalist. As always, if you have concerns about your health or about how working with herbs will impact other conditions or medications you are taking, please consult a medical professional (doctor, acupuncturist, or clinical herbalist). I know some fantastic herbalists you can work with virtually if you’d like a recommendation!
With that being said, herbal medicine is considered “The People’s Medicine” because it has been used as a very real “folk medicine” in cultures around the world for centuries (maybe millennia?). Personally, I have been self-studying with herbs for the past couple of years, and what that has meant for me is reading books, attending herbal workshops, growing medicinal herbs in my garden, making tinctures, smudges, and smoking blends, and working with herbal infusions daily. At this time when there is a global pandemic, one of the best things we can do to protect our health and generally take care of ourselves is to work with herbal medicine on a daily basis. It is my opinion (and that of the CDC) that we should all be working extra hard to boost our immune systems right now, to reduce the risk of us becoming sick and contributing to the spread of Coronavirus. One of the wonderful things about herbal medicine is that most herbs can benefit your body’s systems in multiple ways. For instance, one herb can at once be anti-inflammatory (help with your joint pain), anti-microbial (help prevent you getting sick from bacteria and other pathogens), and be a nervine (supports your nervous system / helps to calm you), as well as providing other vitamins and minerals which help nourish your overall health. Another benefit of working with herbs is that they do not diminish the healthy bacteria in your body, unlike antibiotics.
Personally, I have been very diligent about working with herbal infusions daily during this pandemic, and taking tinctures when needed. Below, I wanted to share some of my favorite supportive herbs (also the ones I happen to have in my pantry now :-)). My descriptions are going to be more anecdotal, with links to websites where you can read about the herbs in more detail. I do not particularly endorse these websites, but they seem to have some solid information. The books I referenced while putting this together are The Gift of Healing Herbs by Robin Rose Bennett, and The Herbal Medicine-Maker’s Handbook by James Green. I highly recommend Robin Rose Bennett’s book if you are looking for a gentle foray into herbalism. She is an amazing and very talented herbalist and elder.
I also want to add that a FANTASTIC way of adding immune support to your everyday habits is through cooking. Eating foods rich in vitamin C (such as citrus, strawberries, kale, and broccoli) is an easy way for an immune boost. Also, adding onions, garlic, and/or any of the culinary herbs listed below to your meals is an easy way to add immune support. If you don’t have any of the “medicinal” herbs listed below, you probably have some of the culinary allies in your pantry right now!
To Make Your Own Herbal Infusions:
Select 1-5 herbs that you’re interested in trying together. When selecting herbs, you can keep in mind their different properties, and also keep in mind their flavor. You don’t need to include multiple herbs that do the same thing, but it can’t hurt either!
Add loose, dried herbs to a mason jar or other heat-proof container such as a teapot. If you’re making a smaller batch, you can combine them in a tea bag or ball. I usually work with a mason jar, and eyeball the amount of herbs I add. I usually add about “a finger’s” worth of dried herbs (if you hold your finger horizontally, the herbs should be about the width of your finger). Or, you can use the ratio of 3-4 tsp per 1 cup of water.
Fill up your jar or container with boiling or just-boiled water. Cover with a lid, and allow to steep for at least 15 minutes. I recommend steeping most blends for 20-40 minutes, or longer. This longer steeping time allows the medicinal benefits of the herbs to be fully extracted. For blends that include flowers, these can become bitter if steeped for too long, so you might be better off with a 15-20 minute steeping time.
Strain out your infusion into a cup, and enjoy!
How to Make Your Own Herbal Decoctions
Decoctions are a way of preparing woodier herbs such as various roots and dried berries
In a pot on the stovetop, combine 1 tbs of plant matter (such as burdock root, echinacea root, rosehips, or elderberry) for every 1 cup of cold water. (You can add additional leafy herbs here, or wait until after you remove the decoction from heat, for a gentler extraction).
Bring your mixture to a gentle boil.
Reduce heat and allow to simmer for 20-40 minutes.
Remove from heat and allow to cool to room temp.
Strain into a cup, and enjoy!
Most often, you can make a second or third round of decoction from the same batch of plant matter. Simply add the appropriate amount of cold water, and repeat steps 2-5! Each subsequent decoction will be a little weaker than the last.
If you don’t want to go through the effort of making infusions or decoctions, you can buy tinctures or tincture blends of some of the herbs below, which are usually preserved in alcohol or vinegar, and are much more concentrated, which means that you take smaller doses.
Where to Buy Herbs
When possible, try to buy certified organic herbs from trusted sources. As always, support your local small businesses and farmers if you can!
NYC: Antidote Herb Shop & Apothecary, Greenpoint
Radicle Herb Shop, Carroll Gardens (they also do online orders)
Flower Power, East Village
Portland: Wildish Botanicals, Southeast / Hawthorne
People’s Food Coop, Southeast / Brooklyn
The Herb Shoppe, Northeast / Alberta
Online: Mountain Rose Herbs
Amazon (look for organic- my favorite brand that I’ve found on here is Starwest Botanicals)
Herbs for Immune Support
Echinacea (also known as Coneflower), is a cherry, tall, purple flower that you’ve likely seen growing wild in fields or in cultivated pollinator gardens. It is excellent in supporting your immune system, especially at FIRST sign of cold or sickness. When you start to feel a tickle at the back of your throat, you know it is time to hit the echinacea hard, either in tincture or decoction form. The roots of echinacea are the most potent, although the flowers and leaves are effective as well. I’ve been working with this along with other immune herbs as a preventative and immune-boosting measure. The flavor is deep, woody, and a little bit tingly. (immune stimulant, assists the body in resisting infection, anti-microbial, anticatarrhal, alterative)
Elderberry Elder is a wonder of a tree! While Elderflower is also deeply beneficial, elderberry is the most potent part to work with for immune support. Elderberry is great to work with consistently while you are sick (cold or flu), and can also be taken preventatively. These dark red/purple berries are rich in vitamin C, iron, and bioflavonoids. They can help to clear up coughs, chest congestion, and some lower-respiratory viral infections. They are sweet, acidic, and TASTY and are especially good to combine with roots in a decoction. You can also buy elderberry syrup, which is another delicious way to take this potent medicine. (anti-viral, immune strengthening, diaphoretic, diuretic, aperient)
Yarrow is a staple in our daily infusions. This is a wonderful plant with sprays of white, yellow, or pink flowers that is pretty hardy and grows all over the country! Yarrow has a very bitter flavor, which is beneficial to some systems in your body. Yarrow is anti-microbial so it can help you avoid getting sick, and anti-inflammatory which can be beneficial for many reasons. Yarrow is also helpful with establishing and maintaining energetic boundaries.(anti-microbial, diaphoretic, astringent, anti-septic, anti-inflammatory, anti-spasmodic, fever reducer, avoid during pregnancy)
Rose Hips are another tasty, acidic, vitamin-C rich berry :-) They contain 50% more vitamin C than oranges! Rose hips come from the rose plant, and definitely have some of the energetic qualities of rose (heart healer). This is a nice treat of an immune supporter :-) You can use Rose Hip in a decoction, but I have used them in normal infusions as well. (immune booster, mild diuretic, anti-inflammatory, antioxidants)
Kitchen Herbs
The following culinary herbs are all members of the mint family, and share similar qualities and minty flavor profiles. I would recommend you work with those that are calling out to you, or whose flavors you enjoy best (or that you have at home!). My favorite for immune stuff, and clearing out the throat / lungs is thyme! Mint is really wonderful overall both for an immune boost, clearing out the lungs, soothing nausea, helping with digestive issues, and calming the nerves. It also tastes great and can be used to offset more bitter tasting herbs. I love rosemary because it is a brain tonic, and helps with mental clarity. Sage is said to be especially effective for sore throats or dental infections.
Thyme (antibacterial for lungs and bronchi, antifungal)
Mint (anti-inflammatory, carminative, anti-spasmodic, diaphoretic, anti-emetic)
Rosemary (antifungal, antibacterial, liver supportive, cardiovascular and central nercous system brain tonic)
Oregano (antifungal, antimicrobial, soothes indigestion)
Culinary Sage (antibacterial, antiseptic, especially for throat)
The following kitchen ingredients all have beneficial properties! Garlic and onions support the immune system, honey helps prevent infections, and dark, leafy greens nourish you all around.
+Garlic and Onions (immune boost)
+Honey (antimicrobial, antiviral, antifungal)
+Dark, leafy greens (high in vitamins and minerals)
+Ginger (warming, increases circulation, anti-inflammatory, treats nausea and indigestion)
+Vitamin C (immune boost)
Lung / Throat Soothers
Mullein leaves resemble the lungs and they are excellent lung allies! They help you to breathe easy, clear up mucus, and are especially helpful for folks with asthma. I find the flavor of these soft, furry leaves to be pretty mild, and they are a good base to combine with other, more flavorful herbs. (expectorant, tone mucous membranes, reduces inflammation, demulcent, diuretic, nervine, antispasmodic, alterative, astringent, anodyne)
Elecampane roots are another ally for clearing up congestion. They are an expectorant, which means that it helps your respiratory system to clear up excess mucus. They have a deep, woody flavor. (stimulating expectorant, alterative, antispasmodic, anticatarrhal, antiseptic)
Slippery Elm is a tree, and the bark has a mucilaginous effect. This means that it creates a slippery texture which coats your internal organs. For this reason, it is helpful both for sore throats, and for digestive issues. (expectorant, aids with digestion)
Thyme
Goldenrod is dear to my heart because it grows SO abundantly in the wilds of north America! You’re likely seen these tall, golden-flowered friends around. My favorite use of goldenrod is to relieve seasonal allergies. This is an allergy superstar! You can take it preventatively before, and also during allergy season. For this reason it can also help to relieve symptoms similar to allergies- such as sneezing, itchy throat, and difficulty breathing deeply. To me, it has a spicy taste! (Diuretic, anticatarrhal, anti-inflammatory, antimicrobial, astringent, carminative, vulnerary, diaphoretic)
Nourishing & Nervous System
Nettle is another wonder plant! This mint family plant grows in the woods and has stingers that will hurt you if you rub her the wrong way. Nettles are high in a variety of nutrients including iron, and are great for building up your blood / building strength overall. It is also anti-inflammatory and can help with seasonal allergies. Nettles taste like the color green :-) (alterative, detox, strengthening, astringent)
Oatstraw is a part of the oat plant, and is highly nutritive including vitamins A, B, C, calcium, and magnesium. Oatstraw soothes the nervous system, and also helps the nervous system to have a healthier response to stress over time. I really love this herb! I find it to be grounding, soothing, and energetically brings me down to earth. It has a pretty mild grassy / sweet taste. (nerve tonic, nutritive, antispasmodic, sedative)
Burdock is another root that is particularly good for digestion / detoxification, and nourishes the filtration systems of your body. Burdock is especially helpful for clearing up skin conditions. Burdock is also considered an immune tonic. It has a deep, woody taste. (alterative, wound healing, energy, diuretic, skin support, mild bitter)
Nervous System + Immune Support
Holy Basil aka Tulsi is one of my favorite herbs! This is a sacred herb from India that is known as “The Incomparable One” due to its status as an adaptogen, and ability to treat many different ailments. My favorite use for Tulsi is as a stress reliever / nervous system tonic, but it is also beneficial to most of the other systems in your body, including the immune and respiratory systems. Tulsi has a gentle, sweet, and comforting flavor. (antibacterial, antiviral, anti-fungal, anti-inflammatory, analgesic, avoid during pregnancy)
Lemon Balm is another favorite anxiety-relieving herb of mine, and is native to north america. This lemon-scented herb soothes the nervous system, as well as nervous indigestion. Its antiviral properties also make it an immune system ally. Butterflies also love it! (nervine, antiviral, soothes indigestion)
Calendula is a joyful yellow or orange flower also known as pot marigold. To me, calendula is super cheerful and is good when you need a bit of sun in your day! This flower friend is also an excellent skin ally, and is helpful to the immune system as well. It has a sweet flavor but can become bitter if steeped for too long. I love combining calendula, lemon balm, and chamomile. Yum! (wound healing, antiseptic, antibacterial, antifungal, antiviral)
St. Joan’s aka St. John’s Wort is a classic antidepressant / mood stimulator, which is also an ally for skin healing. I would use this yellow flower in a similar way to calendula, although I consider her a heavier hitter for deep depression. St. J’s is also helpful for relieving muscular tension and healing the nervous system. (nervine, sedative, pain-relieving, anti-depressant, muscular / nervous tension, bitter)
Chamomile is a classic herb for calming the nerves, and releasing muscular tension. Chamomile is also helpful with digestion, and has a delicious and soothing flavor. She is well combined with other herbs for her flavor and calming effect! (anti-inflammatory for digestive tract, antispasmodic for muscles, nervine, carminative, bitter)
Some Infusion Ideas:
Immune Nourisher <3
1 part yarrow, 1 part nettle, 1 part holy basil
Calming Lemon-Mint Immune Boost
½ part thyme, ½ part mint, 2 parts lemon balm
Flowery, Grounding Feels
1 part calendula or st. j’s, 1 part oatstraw, 1 part chamomile
Breathe Easy
½ part slippery elm, 1 part goldenrod, 1.5 parts mullein
Decoction:
Select 1-3 of the following in equal parts:
Rosehips, Echinacea Root, Burdock Root, Elecampane Root, Elderberry
Have fun experimenting with your own infusions at home, and please let me know if you have any questions in the comments below!
All My Love, Sarah