Natural Cold and Flu Prevention and Remedies

It has been a pretty bad cold and flu season this winter, but luckily I was prepared with natural prevention methods and remedies! However, before we get started, what is the difference between the cold and the flu?

The cold and flu are both respiratory illnesses, but they are caused by different viruses. Because the two illnesses share many symptoms, it can be difficult to determine the difference between them based on symptoms alone. Here are some tips on how to differentiate between the two. Generally, the flu is more severe than the common cold, and a temperature of over 101 degrees F may indicate the flu rather than a cold. A runny or stuffy nose is common with a cold, and colds usually do not result in serious health problems, such as bacterial infections or hospitalizations.

Here are a few possible ways to prevent or treat the cold or flu:

1. Fresh, Raw Garlic

A very affordable and easily accessible option! Raw garlic is a "potent antibiotic...it has immune-stimulating properties as well as antibacterial and antiviral effects." The major compound in garlic that provides health benefits is allicin. However, allicin is only formed when the garlic is crushed or finely chopped, and exposed to the air for a few minutes. Take raw garlic (a few cloves a day) at the first onset of symptoms. To make the raw garlic more palatable, crush it, chop it finely, and add it to your food. Read more about allicin and raw garlic benefits from Dr. Weil.

Garlic (photo source)

2. Medicinal Mushrooms

Medicinal mushrooms are a great way to boost one's overall immunity and to fight disease, with different mushrooms offering different health benefits. Although there still is a lot that we need to learn about them, "Preliminary studies on mushrooms have revealed novel antibiotics, anti-cancer chemotherapeutic agents, immunomodulators, and a slew of active constituents."

For example, maitake mushrooms have "anticancer, antiviral, and immune-system enhancing effects and may also help control both high blood pressure and blood sugare levels." In addition, reishi can "improve immune function and inhibit the growth of some malignant tumors. It also shows significant anti-inflammatory effects, reduces allergic responsiveness, and protects the liver."

Turkey tail mushroom (Trametes versicolor) 

- Benefits -

Photo source

To learn more about medicinal mushrooms, read this introductory article by Paul Stamets, Mycologist, an interview with Paul Stamets, and his website for more information about medicinal mushrooms and mushroom products. In addition, The Boston School of Herbal Studies routinely offers Medicinal Mushroom Classes taught by Melanie Rose. I attended their Medicinal Mushroom Class in October, and learned a lot! One recommended source Melanie recommended to purchase mushroom products from was Mushroom Harvest based in Athens, Ohio, with the 14 Mushroom Powder Blend a favorite of hers. Finally, if you live in the Boston area, look into the Boston Mycological Club, which "was organized in 1895 to study mushrooms and other fungi, to collect and spread information concerning them, and to encourage interest with exhibitions, lectures, and publications."

3. Astragalus 

Astragalus (Astragalus membranaceus) "has been used in Traditional Chinese Medicine (TCM) for thousands of years." Astragalus has antibacterial, antiviral, and anti-inflammatory properties. In addition, it "stimulates the immune system, suggesting that it may help prevent colds." The root of the plant is used medicinally, and it may be found in Chinese food stores, some health food stores, and also online, such as at Mountain Rose Herbs. Astragalus root can be simmered in teas and soups, and can also be found in liquid, capsule, and tablet form. Read more about astragalus root from Dr. Weil, The University of Maryland Medical Center, and the National Center for Complementary and Alternative Medicine.

Slices of dried astragalus root 

(photo source)

4. Essential Oils for Respiratory Issues

At the Farm to Pharmacy Intensive, David Crow of Floracopeia reiterated numerous times about the benefits of conifer and eucalyptus essential oils to help to prevent and to treat respiratory ailments. They can be taken by steam inhalations, in a diffuser, and more. (Please note that it is not safe to take essential oils internally!) For more information about essential oils in general, read about my experiences taking an Aromatherapy Course and the Farm to Pharmacy Intensive.

Heavenly Scent Diffuser/Nebulizer

5. Umcka^® 

Umcka^® ColdCare is a homeopathic remedy made with Pelargonium sidoides extract (EPs 7630) 1X, "a medicinal plant unique to South Africa. In clinical studies, EPs 7630 shortens the duration and reduces severity of throat, nasal and bronchial irritations. It also naturally releives congestion, cough, headache, and hoarseness." Umcka^® Cold Care is available in liquid form, chewable tablets, and powder form for adults and children. In addition, Umcka^® offers a Cold and Flu line, made with Pelargonium sidoides extract (EPs 7630) 1X and an Alpha^® CF blend. Visit the Umcka® website for more information and check out their FAQ page.

6. Elderberry Syrup

While currently there is only preliminary research demonstrating potential benefits of elderberries for the cold and flu, it has been used historically in traditional European medicine for the cold and flu. I thought that making elderberry syrup would be something fun to try, so I made my first batch in October. It is tasty, too!

To make the elderberry syrup, I followed the recipe from Mountain Rose Herbs, with one small difference. I learned from the Farm to Pharmacy Intensive that simmering elderberries (or any vegetable or fruit) significantly reduces vitamin C content. Therefore, instead of simmering the elderberries, I:

• Boiled 3 cups of water
• Poured the boiled water over 1/2 cup dried elderberries in a bowl
• Covered the bowl well and let the infusion steep overnight

The next day:

• I mashed the elderberries with a potato masher to release the juices
• Strained out the liquid using cheesecloth and a colander 
• Stirred in 1 cup of honey to the liquid
• Put the elderberry syrup in jars to refrigerate, and voilà! Done. 

The elderberry syrup lasts 2-3 months in the fridge, and as for dosage, I just followed the recommendation from Mountain Rose Herbs' recipe: "Take a tablespoon daily to ward off illness and a teaspoon every 2-3 hours while sick."

Elderberry syrup, batch one

I have taken elderberry syrup most days since I first made it in October, and surprisingly I did not get sick when my family and I flew to Las Vegas for my cousin's wedding in early December (I have a bad habit of getting sick when I travel). I was sick with a cold for one week in late December, when my elderberry syrup had already spoiled and I had not made a new batch yet (the syrup had lasted two months). I made a new elderberry syrup (cut down to 1/3 of the batch) the day after I realized I was starting to get sick. Luckily I did not experience any physical symptoms at all, and I only felt "fogginess" in my head (I was taking the 14 Mushroom Powder Blend, conifer essential oils in the diffuser, and Umcka^® at the same time though, so all may have contributed to help to reduce the severity of my cold, and prevented me from getting sick most of the winter).

If you have any other suggestions for natural cold and flu preventative tips and treatments, please share!

Farm to Pharmacy Intensive

Last week, I participated in the Farm to Pharmacy Intensive with David Crow and William Siff at Goldthread Herb Farm. The farm is located in the foothills of the Berkshires of Western Massachusetts, and we were very lucky to have nice weather the majority of the time! Over the week, we learned about herbs in many different ways, including plant walks outdoors, harvesting, making various products with the herbs, and lectures. The concepts were taught incorporating Traditional Chinese Medicine and Ayurvedic principles.

Learning in the outdoor classroom with William Siff

The intensive went from Saturday, September 22 - Friday, September 28. With the exception of Friday and Saturday, class went from 9 am - 6 pm, with delicious vegetarian lunches catered by The Bakers Oven located in Shelburne Falls. The schedule varied each day, according to the weather.

A major focus of the program was how to apply herbalism at home. Therefore, we learned a lot about working with herbs that are relatively harmless, have a wide range of therapeutic benefits, are cost-effective, and are easy to grow in North America (if you are interested in growing your own herbs, check out The Medicinal Herb Grower by Richo Cech of Horizon Herbs). For example, applying herbalism can be as simple as using culinary herbs, which can have immense health benefits. This includes the oreganos, thymes, basils, sages, onions, garlic, and more.

Because the intensive was located at the herb farm, we were able to do some outdoor hands-on learning. At the end of September in Massachusetts, the growing season is coming to an end, so we harvested herbs and seeds, and we prepared plant beds for rest for the winter. We also garbled herbs, which is the process of separating the part of the plant that will be used from the parts that aren't wanted. For instance, removing the stems from dried peppermint leaves for storage purposes. Here is a nicely illustrated blog post describing how to easily garble herbs.

Wire mesh screen used for garbling herbs

We also learned about composting,

Vermicomposting in the greenhouse

and about many properties of the herbs that were present at the farm.

Ashwagandha, an important herb in Ayurvedic tradition and a strong restorative that strengthens the immune system

In addition, we learned about essential oils with David Crow from Floracopeia (the quality of the essential oils from Floracopeia is simply amazing).

One essential oil we learned about in particular was helichrysum. It is considered the "best essential oil for a first aid remedy. It excels at supporting the skin in healthy healing...Very few oils can boast such a broad spectrum of effective therapeutic use...Its overall cleansing effect and its ability to support a healthy inflammatory response make helichrysum a great support to the respiratory, immune, and neurological systems providing mood uplifting and stress reduction benefits to boot." Learn more about what David Crow has to say about helichrysum in this article and about "the best helichrysum essential oil in the world" in this video.

On Thursday, we distilled local hemlock to make hydrosol and essential oil with Goldthread's distillery. This process involved stripping the hemlock needles,

 

Stripping hemlock needles

and placing the needles in a chamber in the 85-gallon still. With a fire and water, steam was created underneath, allowing the hot steam to pass upwards through the plant material, carrying the essential oil with it. The steam with the essential oil then went through a cold condensing unit, where the steam and essential oil recondensed. The liquid collected in a container, and because of the different densities, the oil separated from the water. The oil produced is the hemlock essential oil. After the essential oil is decanted off, the remaining aromatic liquid, which contains trace amounts of the essential oil, is known as a hydrosol. Hydrosols have numerous applications, such as for body care and as natural air fresheners.

Hemlock Distillation 

Hemlock essential oil (on top) and hydrosol (below)

While in Conway, I also explored the area, including a visit to the Ashfield Farmers Market nearby.

Ashfield Farmers Market

On Friday, I went on a tour of South River Miso, which is located right in Conway.

Miso is a seasoning often used to make miso soup in Japanese cuisine. However, it can be used in many other food preparations as well. As a fermented product, miso is reported to have numerous health benefits, such as cancer prevention, and in promoting health as a probiotic. At South River Miso, making miso involves cooking the beans, inoculating brown rice with spores of the mold Aspergillus oryzae to make koji, treading the beans by feet for an hour (wearing clean organic cotton socks, of course!), adding the rice koji, and then fermenting the miso in the wooden vats for 3 weeks, or even up to 3 years. This process produces not only miso, but also tamari, which is the liquid that collects in the vats of miso. Tamari is similar to soy sauce, but it has a lighter and sweeter taste. Check out these videos for a tour of South River Miso and to see how they make their products.

South River Miso's Fermentation Building. Tamari fermenting in the carboys (left) and miso fermenting in the vats (right).

South River Miso makes many varieties of miso, including traditional misos made with brown rice, and untraditional flavors, such as chickpea miso. I purchased some chickpea miso tamari and brown rice koji as a starter to make amazaké again. All of South River Miso's products can be ordered online from their website, and their miso can also be found at many Whole Foods markets.

It was a wonderful week away, and I learned a lot. Having already taken some herbalism and aromatherapy classes, I enjoyed learning from new teachers with different backgrounds, and also learning from a great group of peers. One major difference in this program compared to some of my previous classes was the emphasis on Ayurvedic principles and Traditional Chinese Medicine. If you are interested in other events offered by David Crow and William Siff, visit Floracopeia's website and Goldthread Herb Farm and Apothecary!

 Goldthread Herb Farm

Aromatherapy Course

This past February, I completed an Aromatherapy Certification Course with Clinical Herbalist, Linda Patterson, at The Boston School of Herbal Studies. This course ran from November-February, one Saturday class a month from 10 am - 5 pm.

In the course, we learned about the different body systems (including the respiratory system, digestive system, olfactory system, and more), their typical ailments, and the essential oils used to treat these ailments and body systems. Throughout the course, we were introduced to 50 essential oils, and techniques used for blending them.

It was pretty amazing to learn what essential oils can do. They can be used to treat numerous ailments, including depression, muscular pains and aches, infections, stress, and more. After taking the class, it was hard not to purchase a variety of essential oils.

Every essential oil has different properties, and it's fun and interesting to learn about, to experiment with, and to combine different oils. Essential oils can be expensive, though, and if you did have to narrow down the ones you were buying, these are the recommended top two: Tea Tree, the "king" of essential oils, and Lavender, the "queen" of essential oils. Tea tree essential oil is primarily known for its antimicrobial, antifungal, and antiviral properties, which also make it a great natural preservative in homemade body care products. It is also a powerful antiseptic, and has many other uses. Lavender essential oil is very calming, has an enjoyable floral fragrance, and is cytophylactic, encouraging the growth of skin cells, among other numerous benefits. For a book on the properties of different essential oils, The Directory of Essential Oils by Wanda Sellar is one recommended read.

Where to purchase essential oils? Throughout the course, Linda persistently reminded us about the importance of using practitioner grade essential oil whenever possible, meaning that the essential oils in the bottle contain only the oil from the first distillation of the plant, ensuring that the oil is of the highest quality and integrity. (As opposed to the same plant material being distilled twice, ensure that there are no other preservatives or other ingredients put into the oil, etc.). To guarantee that your essential oils are of good quality, you may need to do a little research. Currently, I purchase essential oils from Aromatherapy International, because this company has essential oils of high quality and there is a distributor of this line in Boston. Other recommended companies to purchase essential oils from include Floracopeia (they are expensive but their essential oils smell AMAZING) and Fragrant Earth.

Essential oils can be applied using various methods. A single essential oil diluted in a carrier oil or a blend of 3-5 essential oils diluted in a carrier oil can be applied topically. Carrier oils can be any type of oil, such as almond oil, apricot kernel oil, extra virgin olive oil, etc. Typically (but there are some exceptions) it is not recommended to apply essential oils topically by themselves without a fat or some type of carrier oil, because essential oils are very strong. In our class, we diluted 15 drops of essential oil in 1 oz of carrier oil. In addition, we learned never to take essential oils internally (again, essential oils are STRONG). However, this opinion differs depending on who you talk to.

Another way that essential oils can be enjoyed is by diffusers and nebulizers. In order to preserve the quality of the essential oils, especially if you are using them for medicinal purposes, it is important not to add heat to them (this rules out most diffusers, such as candle diffusers). Nebulizers technically are not supposed to use heat when diffusing the scent of an essential oil across a room. For example, a picture of a glass nebulizer can be found here. The downside to this nebulizer is that it requires a lot of essential oil when using it, and it is very hard to clean. The other nebulizer that was recommended to us in the course was the Heavenly Scent Diffuser/Nebulizer:

Heavenly Scent Diffuser/Nebulizer

Add some water to the nebulizer and 5-7 drops of essential oils, plug it in, and you can enjoy the scent for 50 min. - 9 hours, depending on what timer settings you choose. The downside is that the diffuser does use specially designed plastic cups to put the essential oils in for use. However, they last for quite awhile and shouldn't need to be replaced often. The upside is that the nebulizer does not require much essential oil for use, is easy to clean, has a convenient timer, and produces a lovely mist! To diffuse the essential oils, this nebulizer uses a fan that breaks down the molecules of the essential oils, and releases them into the air. The Heavenly Scent Diffuser can be purchased from Aromatherapy International. Something to remember if purchasing a nebulizer other than the ones mentioned here is that not all nebulizers sold are actually nebulizers. Again, technically, nebulizers aren't supposed to use heat to break down the essential oils, whereas diffusers can use heat. Many nebulizers sold on the market may use heat, even if they are called nebulizers. So if you are considering purchasing a nebulizer, make sure that you are in fact paying for a nebulizer, and not a diffuser!

Finally, in our last aromatherapy class, we made several natural body products, and applied our essential oil blending techniques to use in the products. Items we made included body powders, bath salts, and a moisturizer cream.

I thoroughly enjoyed the Aromatherapy Certification Course, and would highly recommend it to others. For myself, I've found it important to learn more about my health and ways to take care of myself using natural methods. If you have any questions about the course, please let me know! And to learn more about The Boston School of Herbal Studies and the classes that they offer, check out their website and join their mailing list!

NE Women's Herbal Conference Part II: Kitchen Cosmetics, Herbal Skin Care, and an Herbal Shampoo!

Although this is much delayed continuation about my experience at the New England Women's Herbal Conference, I want to discuss one of the workshops that I attended.

There were many workshops at the New England Women's Herbal Conference that I enjoyed, but one that stood out to me in particular was Kitchen Cosmetics and Herbal Skin Care with Dina Falconi, author of Earthly Bodies & Heavenly Hair: Natural and Healthy Personal Care for Every Body, and founder of Falcon Formulations. At this workshop, we learned how to make body creams, salves, lip balms, facial scrubs, facial mists, deodorant, and more, all using natural ingredients! For example, salves and balms can be made just with oil (such as olive oil) and beeswax, and a basic cream is made with liquid oils, solid oils, beeswax, and water. Recipes for herbal body products are all covered in her book, as well.

I really enjoyed this workshop, and making your own personal care products is actually not hard at all! In addition, just like my food, I like knowing the ingredients that are going into my personal care products, because I will be using on my body. One major point that Falconi emphasized throughout the workshop was that many people today may over-wash. For instance, our bodies sweat for a reason, and we do need to be exposed to germs in order to develop resistance against them.

After attending this workshop, I was inspired to make some of my own herbal body care products. And, for my last weekend of my Herbal Apprenticeship at The Boston School of Herbal Studies in October, we were required to make an herbal product for everyone in the class, which was the perfect opportunity! I ended up making a variation of the basic shampoo recipe from Earthly Bodies & Heavenly Hair for everyone in my herbal class, and it turned out great. My hair has never been better, and there is no way that I will be purchasing commercial shampoo again. I have provided the Falconi's Basic Shampoo Formula below for your convenience, but as for her other recipes, you're just going to have to buy her book, which I highly recommend!

My first herbal shampoo batch

Basic Shampoo Formula(1)

Ingredients:

• 6-8 oz. herbal infusion of choice (for ex., 1 tsp. nettle leaf, 1 tsp comfrey root [cut], & 1 tsp basil infused in 8 oz water)
  
• 3 oz. liquid castile soap
• 1/4 tsp carrier oil of choice (ex. olive oil, almond oil, etc.)
  
• Up to 60-70 drops essential oils of choice (ex. tea tree, lavender, rosemary)
  

Directions:

• Make herbal infusion with herbs and water, let steep for 4 hours and strain.
  
• Pour strained infusion, liquid castile soap, carrier oil, and essential oils into a jar or squeeze bottle, cap and shake. It is ready for use. Always shake these shampoos before use. Makes about 9-11 oz. of shampoo.
  
• If you don't use up the shampoo within a few weeks, refrigerate to prolong shelf life.

Variations:

• The amount [and types] of essential oil you will use will depend on the ones you choose and the effect you are trying to obtain. You can omit the carrier oil if your hair is very oily, or add more if your hair is very dry. Additional ingredients, such as aloe, tinctures, etc., may be added to this basic shampoo recipe to adapt it for various hair and scalp needs.

As a heads up, 9-11 oz. will last you a lot longer than a few weeks. And because homemade care products have shorter shelf lives than commercial products, you may consider cutting this recipe in half when you first try it, or plan to share it with others! In addition, tea tree essential oil is great to use in herbal products because it is one of the strongest essential oils in terms of its antibacterial, antifungal, and antiviral properties, so it is a wonderful natural preservative. Finally, different essential oils, carrier oils, and herbs all have different properties, so it is great that this shampoo can be so customizable to address individuals' different hair types.

Speaking of essential oils, now that I have completed my Herbal Apprenticeship with The Boston School of Herbal Studies, I am very much enjoying the Aromatherapy certification course that I am currently taking, which is another course with The Boston School of Herbal Studies. The class meets one Saturday a month from November-February, and I am learning so much more from these hands-on courses through The Boston School of Herbal Studies than I could ever learn from a book or online! If you do want a book to get you started on aromatherapy, however, one recommendation is The Directory of Essential Oils by Wanda Sellar.

I hope that some of you will consider making your own kitchen cosmetics and herbal personal care products, and please ask me if you have any questions!

Source:

1. Falconi, Dina. Earthly Bodies & Heavenly Hair: Natural and Healthy Personal Care for Every Body. Woodstock, New York: Ceres Press, 1998, p. 52.