Boost Your Body's Defenses with Herbs & Aromatherapy
Our immune systems can face extra challenges as the cold months settle in. Fortunately, God has provided a variety of plants that support and strengthen our body’s defenses. From immune-boosting teas to energizing diffuser blends, there are many natural remedies to help you thrive during winter.
I am happy to be able to offer this helpful guide to natural immune support using herbs, essential oils, and easy-to-make recipes.
Herbs to Support Your Immunity
Many herbs have antiviral, antimicrobial, and immune-boosting properties. Here are some favorites for winter wellness:
Elderberry (Sambucus nigra): Packed with antioxidants and antiviral properties, elderberry is a powerful ally in reducing cold symptoms. It can be enjoyed in syrups, teas, or lozenges.
Tulsi/Holy Basil (Ocimum tenuiflorum): This adaptogen relieves stress and enhances immune health. Sip tulsi as tea or add a little tincture to your evening hot toddy for a calming, immune-boost.
Lemon Balm (Melissa officinalis): Known for its soothing and antiviral properties, lemon balm supports the immune system while calming the mind. Use it as a tea, tincture, or syrup to enjoy its immune-supporting effects.
Pine Needles (Pinus spp.): Rich in vitamin C and antioxidants, pine needles help support immunity and can be brewed in tea or added to a stovetop potpourri to purify the air.
Black Pepper (Piper nigrum): A common kitchen spice, black pepper is more than just flavorful—it aids in circulation and enhances nutrient absorption, making it a great addition to foods and drinks.
Cayenne (Capsicum annuum): A pinch of cayenne pepper can help stimulate circulation and boost your immune response. It is great for adding a little heat to your meals and drinks.
Here are some easy recipes to incorporate immune support into your daily routine:
Combine a teaspoon of elderberries, lemon balm, and a small pinch of cayenne in 8 oz of hot water. Steep for 10-15 minutes and enjoy with a slice of lemon and honey to taste.
Simple Tulsi Tea
Make a simple cup of tea by steeping tulsi in hot water for 10-15 minutes, and enjoy with a slice of lemon and a little honey.
Tulsi Chai Tea
Combine two teaspoons of tulsi with a sliver of fresh ginger root, a pinch of cinnamon, and a dash of fresh-cracked black pepper in 8 oz of hot water. Steep for 15 minutes. Optionally, add milk or creamer to taste.
For a cozy and aromatic way to support your immune system, add pine needles, lemon balm, freshly cracked black pepper, and a few slices of lemon or a few drops of lemon essential oil to a pot of water. Simmer on low to release immune-boosting aromatherapy into your home.
Aromatherapy to Purify and Energize
Essential oils provide an aromatic way to support your immune system. Diffuse or apply topically to enhance your body’s defense against illness.
Juniper Berry (Juniperus communis): Diffuse to purify the air and support respiratory health.
Citrus Oils (Lemon, Orange, Lime): Uplift your mood while freshening the air with citrus oils. They’re also immune-supporting and great for clearing the mind.
Frankincense (Boswellia carterii): Known for its anti-inflammatory and antimicrobial properties, frankincense can be used topically or diffused to support the immune system.
Black Pepper (Piper nigrum): Energizing and warming, this oil is ideal for topical use to stimulate circulation and support immunity.
Nutmeg (Myristica fragrans): Add a warming and spicy note to your blends with nutmeg, which enhances immunity.
Cedarwood (Juniperus virginiana): This grounding and antimicrobial oil helps clear the respiratory system, making it perfect for winter wellness.
Diffuser Blend for Immunity
Diffuse a blend of 3 drops lime, 2 drops juniper berry, and 1 drop frankincense to purify the air and boost your immune response. This blend is uplifting and supportive of the respiratory system.
Immunostimulants & Adaptogens
Some herbs and essential oils are known for their immunostimulant and adaptogenic properties. They can help boost the immune system, combat infections, and reduce stress, making them especially ideal during cold and flu season. Here is a closer look at these powerful allies for your immune health:
Echinacea (Echinacea spp.): Echinacea is one of the most popular herbs for boosting the immune system. It helps stimulate immune activity, particularly increasing the production of white blood cells, which are crucial for fighting off infections.
Garlic (Allium sativum): Garlic is a potent antimicrobial herb with a long history of use for preventing infections. Its allicin content is particularly powerful in fighting bacterial, viral, and fungal infections.
Astragalus (Astragalus propinquus): Astragalus is a powerful adaptogen that enhances immune function. It helps the body adapt to stress and boosts the immune system, particularly by enhancing the body's ability to resist illness and recover from stress.
Ashwagandha (Withania somnifera): Ashwagandha is a well-known adaptogen that reduces stress while supporting immune function. It helps balance the body’s stress response, reduces cortisol, and supports overall immunity.
Nettle (Urtica dioica): Nettle is a nutrient-dense herb that supports the immune system with its high vitamin C and antioxidant content. It also has anti-inflammatory properties, which can be useful for managing seasonal allergies and overall immune function.
Mushrooms - reishi (Ganoderma lucidum), shiitake (Lentinula edodes), maitake (Grifola frondosa), and turkey tail (Trametes versicolor): These medicinal mushrooms are revered for their immune-boosting properties. They contain beta-glucans, which help modulate the immune system, improving its ability to fight off infections and viruses. They also support energy levels and overall vitality.
Licorice (Glycyrrhiza uralensis, G. glabra): Licorice root has antiviral and antimicrobial properties that support immune function. It’s commonly used in traditional medicine for treating respiratory infections and boosting overall immunity.
Lavender (Lavandula angustifolia) essential oil: Lavender essential oil is not only known for its calming effects but also for its antimicrobial properties. It supports the immune system by promoting relaxation and reducing stress, which can help the body fight infections more effectively.
Frankincense (Boswellia spp.) essential oil: Frankincense is an essential oil that supports the immune system by reducing inflammation and promoting overall wellness. Its grounding properties also help reduce stress, which can further enhance immune function.
Clary sage (Salvia sclarea) essential oil: Clary sage essential oil has immune-supportive properties, especially through its ability to balance hormones and reduce stress. It promotes a sense of well-being, which helps the body respond better to immune challenges.
Bergamot (Citrus bergamia) essential oil: Bergamot is uplifting and has immune-boosting properties. It helps alleviate stress, which can otherwise impair immune function, and promotes emotional well-being, allowing the body to fight off infections more effectively.
Aged Garlic in Apple Cider Vinegar
Aged garlic is known for its enhanced immune-boosting properties, and when combined with apple cider vinegar, it becomes a powerful tonic. In a mason jar with a plastic lid, add one bulb of peeled garlic cloves and top off with raw apple cider vinegar, making sure the garlic is completely covered. Cover and store in a cool dark place for 2-3 weeks. The garlic will turn blue, but that is normal. After about 3 weeks, it is ready. You can use both the aged garlic and the infused vinegar daily for immune support.
A nourishing, immune-boosting broth made from medicinal mushrooms like Reishi, Shiitake, Maitake, and Turkey Tail. Chop 1 cup of each mushroom, 1 onion, and ½ to 1 head of garlic. Into a large pot with 8-10 cups of water, add the mushrooms, onion, garlic, and some of your favorite herbs, such as thyme, sage, rosemary, bay leaf, freshly crushed black pepper, and ½ inch of chopped ginger. Bring to a boil, reduce heat, and simmer for 1-2 hours. Strain off solids and store the broth for soups, stews, or as an immunity drink.
Add 2 Tbsp of astragalus root to 2 cups of simmering water, and optionally add 1 Tbsp licorice root for additional moistening benefits. For a chai taste, consider adding 1 Tbsp of dried orange or lemon peel, a pinch or two of cinnamon, 1-2 cloves, and a pinch of crushed black pepper. Simmer (decoct) for 20-30 minutes, strain, and add honey and lemon to taste.
Diffuse a blend of 3 drops lavender, 2 drops frankincense, and 1 drop of bergamot to promote a sense of calm, balance the stress response, and help your body fight off potential infections.
Supporting your immune system does not need to be complicated, or outsourced. Whether you prefer sipping a hot, soothing tea, inhaling immune-boosting essential oils, or simmering herbs in a pot on the stove, these simple, natural remedies can help keep you healthy through the winter months. By incorporating immune-supportive herbs and essential oils into your daily routine, you can strengthen your body’s defenses while enjoying the cozy comforts of winter.
Stay healthy and warm this winter!
What’s your favorite winter wellness tip? Share it in the comments below—I’d love to hear from you!