My Top Herbs For Autumn & Winter For Bosting Your Immune System
- Dina Best
- Sep 9, 2024
- 6 min read
Autumn in Montana brings crisp air and vibrant colors of the changing seasons. I love this time of year—the beauty of the landscape is truly captivating. However, as we begin to spend more time indoors and face exposure to colder temperatures, our immune systems can become more vulnerable. To help protect and strengthen the body, I’ve put together a list of my top herbal picks for boosting immunity during the colder months. These herbs are not only effective but also a wonderful way to stay connected with nature’s seasonal rhythms.
Astragalus
Astragalus is a powerful immune-boosting herb known for its adaptogenic properties, meaning it helps the body resist stress and enhances overall vitality. One of its key actions is as an immunomodulator—it helps regulate and strengthen the immune system, making it more efficient in defending against illness. Astragalus is used to prevent colds, flu, and other seasonal infections.
Astragalus boosts the body’s natural defenses, helping to ward off infections.
It helps protect the lungs and can reduce the severity and duration of respiratory illnesses.
Astragalus supports overall wellness by balancing the body’s stress response, which is essential for maintaining a healthy immune system.
Best Way to Take:
Tinctures & Capsules are convenient for daily use and can be easily added to your routine.
Simmer the root in water to create a nourishing tea, ideal for cold weather.
Add to soups and bone broth for a subtle but effective immune boost.
Astragalus is a gentle herb that works best when taken consistently over time, making it perfect for autumn and winter use.
Echinacea
Echinacea is one of the most popular herbs for supporting the immune system, especially during cold and flu season. Its primary action is as an immune stimulant, which helps the body fight off infections by increasing the activity of white blood cells. Echinacea is particularly effective at shortening the duration of colds and respiratory infections when taken at the onset of symptoms.
Echinacea stimulates the immune system to fight off viruses and bacteria more effectively.
When taken early, echinacea can help minimize the severity and length of cold and flu symptoms.
It reduces inflammation in the body, which can help alleviate symptoms like sore throats and swollen lymph nodes.
Best Way to Take:
Tinctures are easy to take at the first sign of illness, and rapidly absorbed by the body.
Capsules are convenient for daily immune support.
Brew the dried herb as a tea to soothe the throat and support immunity.
Echinacea works best when taken at the onset of symptoms and is ideal for short-term use to give the immune system a quick boost when it's most needed.
Elderberry & Elderflower
Elderberry and elderflower are renowned for their ability to support the immune system, particularly in preventing and reducing the severity of cold and flu symptoms. Both elderberry and elderflower have antiviral and immune-boosting properties, making them ideal for protecting the body during the colder months.
Elderberry inhibits the replication of viruses, helping to reduce the severity and duration of cold and flu symptoms.
Packed with flavonoids and vitamin C, elderberries help fight oxidative stress and strengthen the immune system.
Elderberry can alleviate inflammation in the respiratory system, making it easier to recover from infections.
Best Way to Take Elderberry:
A classic and delicious way to take elderberry is elderberry syrup, often combined with honey and other herbs for immune support.
Tinctures are concentrated and easy to take during cold and flu season.
Elderberry tea or juice offers both hydration and immune support, perfect for colder months.
Elderflower
Elderflower is known for its ability to clear congestion and soothe respiratory passages.
It helps induce sweating, which can break a fever naturally and expel toxins.
Elderflower combats infections by inhibiting bacteria and viruses, working alongside the immune system.
Best Way to Take Elderflower:
Elderflower tea is soothing and effective for clearing congestion and promoting a healthy immune response.
The Tincture is fast-acting and easy to use, particularly when respiratory symptoms start.
The syrup can be combined with elderberry for a potent immune-boosting remedy.
Elderberry is ideal for preventing and managing viral infections, while elderflower is more focused on relieving respiratory symptoms and reducing fever. They can complement each other when used together for comprehensive immune and respiratory support.
Garlic
Garlic is a potent herb that has been used for centuries to support the immune system and fight infections. Its main action is as an antimicrobial, which means it can kill or inhibit the growth of bacteria, viruses, and fungi. Garlic is also known for its ability to boost the body’s natural defenses and help prevent illness during the cold months.
Garlic has strong antibacterial, antiviral, and antifungal properties, making it effective against a wide range of pathogens.
Garlic stimulates the production of white blood cells, which are essential for fighting infections.
Garlic reduces inflammation in the body and protects cells from oxidative damage, which supports overall health.
Best Way to Take:
Eating raw garlic is the most potent way to gain its benefits, though it can be intense for some. Crushing or chopping garlic releases allicin, its key active compound.
For those who prefer not to eat raw garlic, garlic capsules or tablets are a convenient alternative that still offer immune support.
Garlic cloves can be infused in honey, creating a powerful antimicrobial syrup that's easier to take and soothing for colds.
Garlic-infused oil can be used topically or consumed to help fight infections.
Oregano
Oregano is a powerful herb known for its strong antimicrobial and antiviral properties, making it a valuable ally during cold and flu season. Its primary action is to fight off harmful pathogens while also supporting the immune system. Oregano is especially effective against respiratory infections and can help reduce the severity of symptoms.
Oregano is highly effective at killing viruses and bacteria, making it a strong defender against infections.
Oregano helps clear congestion and supports lung function, making it helpful for colds, coughs, and bronchitis.
It contains compounds like carvacrol and thymol, which reduce oxidative stress and inflammation, boosting overall health.
Best Way to Take:
Oregano oil is one of the most potent forms, often diluted in water or carrier oil and taken as drops for immune support.
Oregano tea can be made from the dried herb, providing respiratory relief and immune support.
Oregano capsules are a convenient way to get a concentrated dose without the strong flavor of the oil.
Adding fresh or dried oregano to your meals is an easy way to get its immune-boosting benefits on a daily basis.
Oregano's main actions are antimicrobial, antiviral, and antioxidant, making it a powerful herb for preventing and treating respiratory infections. It can be used both as a preventative measure and at the onset of illness to help reduce symptoms and shorten recovery time.
Reishi
Reishi is a well-known medicinal mushroom revered for its ability to boost the immune system and promote overall wellness. It’s considered an adaptogen, helping the body adapt to stress while strengthening the immune response. Reishi is particularly effective in enhancing long-term immune function and is often used to prevent illness rather than treat it after it occurs.
Reishi helps balance and regulate the immune system, making it more efficient in responding to infections and maintaining overall health.
Reishi reduces inflammation and oxidative stress, which helps protect the body from chronic illness and supports recovery.
Its adaptogenic properties help reduce stress, which can have a positive impact on immune function and overall vitality.
Best Way to Take:
One of the most common and convenient ways to take reishi, often standardized for consistency.
Reishi tinctures offer a potent and easy-to-take form of immune support.
Reishi powder can be added to smoothies, teas, or broths for daily immune and stress support.
Simmering reishi mushrooms to make a tea is a traditional way to enjoy its benefits, though the flavor can be quite earthy.
Adding reishi to soups and bone broth is a fantastic way to incorporate its immune-boosting benefits into your diet, especially during the colder months. Reishi's earthy, slightly bitter flavor blends well in savory dishes, and the long simmering process used in making soups or broths helps extract its medicinal compounds.
Reishi acts as an immune modulator and adaptogen, enhancing the body’s resilience to stress and infections. It's ideal for long-term immune support and promoting overall wellness, making it perfect for autumn and winter when the body is under more stress from environmental changes.
Turkey Tail Mushroom
Turkey tail is another powerful medicinal mushroom, widely known for its immune-boosting and anticancer properties. Its primary action is as an immune modulator, meaning it helps regulate and strengthen the immune system’s response. Turkey tail is packed with polysaccharides, particularly PSK (polysaccharide-K), which has been studied for its ability to support immunity and fight infections.
Turkey tail helps balance and enhance immune function, making the body more resilient to infections and illnesses.
It contains compounds that help the body fend off viral and bacterial infections, making it particularly useful during cold and flu season.
Turkey tail also acts as a prebiotic, supporting the growth of beneficial gut bacteria, which plays a crucial role in immune function.
Best Way to Take:
Turkey tail mushrooms can be simmered in water to make a decoction, providing a gentle and warming immune tonic.
Capsules and Tinctures are convenient and potent ways to consume turkey tail, especially for daily immune support.
Just like reishi, turkey tail is perfect for adding to soups and bone broth. Its long simmering allows for the full extraction of its immune-modulating compounds, particularly the polysaccharides that promote a strong immune system.
Incorporating turkey tail into your health routine is an excellent way to support immunity during the autumn and winter months.
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