Practitioner Tips for Stronger Immunity

Izzy’s 5 Simple Steps to Build Your Herbal Medicine Cabinet at Home

Winter illnesses like colds, flu, sore throats, and coughs can be a bit of a nightmare, but luckily there’s so much we can do to support our lovely immune system. By building a small herbal medicine cabinet at home, you can easily tackle common ailments without relying on synthetic options. Here are five super simple steps to help you get started:

1. Stock Up on Echinacea for Immune Support

Echinacea is a fantastic herbal ally to have in your cupboard. It helps stimulate the production of white blood cells, which are essential for fighting infections. If you find yourself coming down with a cold or flu, echinacea is your go-to herb.

How to Use:
Echinacea Tea: Steep 1–2 teaspoons of dried echinacea root in hot water for 10–15 minutes. Drink 1–2 cups a day when you feel a cold coming on or just to give your immune system a little extra boost.

2. Have Licorice Root on Hand for Soothing Coughs and Sore Throats

Licorice root is a great herb to have in your medicine cabinet. It has antiviral properties and is brilliant at soothing sore throats, reducing inflammation, and calming a cough.

How to Use:
Licorice Root Tea: Steep 1–2 teaspoons of dried licorice root in hot water for 10–15 minutes. Drink 1–2 cups a day to help with a sore throat or cough.
Decoction: If you want a stronger effect, simmer the root for 15 minutes to create a potent decoction you can sip throughout the day.

3. Use Honey and Lemon for Natural Throat Relief

Honey and lemon are a classic duo. Both have natural antibacterial properties, and together they’re brilliant for soothing sore throats and reducing coughing. Plus, they’re easy to keep on hand!

How to Use:
Honey and Lemon Tea: Mix a tablespoon of honey with the juice of half a lemon in warm water. Drink this comforting tea up to three times a day to soothe your throat and keep your immune system ticking over.

4. Keep Garlic as a Natural Antibiotic

Garlic is one of my all-time favourite herbs. It’s a powerful natural antibiotic that helps fight infections and boosts your immune system. If you’re feeling under the weather, garlic can work wonders.

How to Use:
Garlic Poultice: Crush 1–2 garlic cloves and mix them with olive oil or coconut oil to make a paste. Apply this paste to your chest or neck (avoiding sensitive areas), cover with a cloth, and leave it on for 15–20 minutes to help relieve congestion and soothe a sore throat.

5. Make Elderberry Syrup for a Flu-Fighting Boost

Elderberry is packed with antioxidants and vitamin C, making it one of the best herbs for fighting off flu symptoms. Making elderberry syrup is super easy and you’ll have a ready-to-go remedy when you need it most.

How to Make Elderberry Syrup:

Ingredients:
1 cup dried elderberries
4 cups water
1 cup raw honey
1 cinnamon stick (optional)
1 tablespoon fresh grated ginger (optional)
1–2 cloves (optional)

Instructions:

• In a pot, combine the dried elderberries, water, cinnamon stick, ginger, and cloves (if using).
• Bring to a boil, then reduce the heat and simmer for 30–45 minutes, or until the liquid has reduced by half.
• Remove from heat and allow to cool slightly.
• Strain out the elderberries and spices, and stir in the honey until well combined.
• Store in a glass jar in the fridge for up to 3 weeks.
  
  

How to Use:
Take 1 tablespoon of elderberry syrup daily for immune support during flu season. If you’re already feeling poorly, take 1–2 tablespoons every 2–3 hours to help reduce symptoms.

Building your herbal medicine cabinet doesn’t have to be complicated. With just a few simple herbs and ingredients, you can be ready to tackle the usual winter ailments. These remedies are easy to use, gentle on your body, and work with your immune system to keep you fighting fit. Keep these herbs stocked up and you’ll be prepared to help yourself and your family stay healthy through the colder months!

Sonia’s 5 Simple Steps to Prepare Your Immune System for Winter

Winter is coming, and with it, the usual colds, flu, and winter blues. But don’t worry, there’s plenty you can do to support your immune system naturally, and you don’t have to make drastic changes. Here are five simple, actionable steps to help you get started, so you can stay healthy and strong throughout the colder months:

1. Eat Seasonally and Nourish Your Body

Eating seasonal foods not only helps support your immune system but also ensures you’re getting a variety of vitamins and minerals that are essential for staying healthy. Root vegetables like carrots, parsnips, swede, and sweet potatoes are all packed with vitamin A, which helps keep your immune defences strong.

Action Step:
Incorporate seasonal root vegetables into your meals—try roasting, mashing, or adding them to soups and stews. Don't forget dark leafy greens like kale, cabbage, and Brussels sprouts, which are all full of vitamin C.

2. Sipping on Herbal Teas to Boost Your Immunity

Herbal teas are not just a cosy drink; they’re also a fantastic way to support your immune system naturally. Rose hip tea, lemon balm, and elderflower tea are all packed with vitamin C and antioxidants that help fight off infections.

Action Step:
Steep 1–2 teaspoons of dried rose hips or elderflower in hot water for 10 minutes and sip daily. Add a slice of lemon to your tea to get even more vitamin C!

3. Fill Your Kitchen with Immune-Boosting Soups and Stews

There’s nothing like a warming bowl of soup or stew to get you through the colder months. Slow-cooked casseroles, hearty soups, and nourishing bone broths are excellent for supporting your immune system, keeping you hydrated, and comforting your body from the inside out.

Action Step:
Try a batch of butternut squash and carrot soup with turmeric, ginger, and garlic. Or make a slow-cooker chicken and root vegetable casserole to have on hand for easy, immune-boosting meals.

4. Start Using Homeopathy and Herbs Together

Homeopathy and herbs are a powerful combination for boosting your immunity. Herbs like echinacea, elderberry, and rose hips are wonderful for strengthening your immune system, while homeopathic remedies like Gelsemium, Aconite, and Belladonna can support you during cold and flu season.

Action Step:
Have a homeopathic remedy kit at home for acute illnesses, and use herbs like echinacea and elderberry syrup at the first sign of illness to give your body a fighting chance.

5. Prioritise Sleep, Stress-Relief, and Walks in Nature

Getting plenty of rest and taking care of your mental health is just as important as eating well. Sleep allows your body to repair and recover, while stress can weaken your immune system. Regular walks in nature and exposure to natural daylight also help regulate your immune system, particularly as the days get shorter.

Action Step:
Aim for 7–9 hours of sleep per night and make time for daily walks, ideally in the morning daylight. Try mindfulness or deep breathing exercises to help manage stress.

By making small but effective changes to your daily routine, you can give your immune system the support it needs to handle whatever winter throws your way. Keep it simple, stay consistent, and enjoy all the benefits of a healthy winter season!