By Schuyler Corrigan

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September 30, 2023

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As we enter into the colder months with back-to-school, holiday travel, and the rise of colds and flu, it’s beneficial to give your immune system some extra support this time of year. Here are a few things our practitioners keep on hand in their own home apothecaries to help keep them stay strong through the fall and winter seasons:

Herbal Teas:

When you’re feeling under the weather, there’s nothing more comforting than sipping on a warm tea to soothe your throat and warm you from the inside out. We keep an arsenal of herbal teas in our seasonal cupboards including, Bronchial Wellness Tea for tough coughs, Ginger Tea for keeping chills away, and overnight soothing blends like Night Time Berry Tea. 

 

Read More: Keeping Kids Healthy: Immune Health for Back-to-School

Syrups:

Elderberry Syrup- our classic standby for cold and flu season. Elderberries are long considered one of the most effective seasonal remedies to support immune health. We will keep this close by during times of travel as elderberries have been shown to reduce cold duration and severity and also shown to be an effective defense against flu. Ask your naturopathic doctor which elderberry syrup they would recommend for you. If you have elderberries growing near you, try your hand at making a syrup yourself! 

Recipe: Elderberry Syrup 

 

Herbal Cough Syrup – a sister formula to the Bronchial Wellness tea is a Bronchial Wellness Syrup with similar herbal ingredients traditionally used for respiratory health. For kids, we reach for clean ingredient cough syrups with no artificial dyes, sweeteners, or additives. 

Supplements

Supplements may be a very beneficial addition to your seasonal health protocol, but this is an individual assessment, and not everyone will need the same supplements. Your Naturopathic doctor can help guide you in choosing the most appropriate ones for you and your personal needs. Generally, we see an increased need for vitamin D, zinc, vitamin C, and magnesium in colder months when our exposure to sunlight is decreased, and our diets may be lacking in fresh fruits and vegetables. Talk with your ND or nutritionist before starting new supplements to make sure they are indicated for you, and to make sure you’re taking the appropriate dose.  

Pantry:

Garlic – traditionally one of the most effective antifungals and antibacterials. Adding garlic to your meals is not only a delicious way to consume a helpful herb but seasonally may be extra helpful to ward off colds and bugs. 

Read More: Garlic: A Review of Potential Therapeutic Effects 

 

Thyme – a simple yet effective antimicrobial, thyme is rich in the essential oil thymol, giving it its signature scent. It has traditionally been used as an antiseptic as well for illnesses such as bronchitis, bronchial catarrh, whooping cough, and sore throat. You can make an effective thyme tea by combining 1 teaspoon of fresh or dried thyme with 8 ounces of hot water steeped (covered) for 7-8 minutes. 

 

Lemons – all year long, we can benefit from vitamin C-rich citrus foods, and lemons are our classic standby. Warm lemon water or lemon added to tea is soothing for a sore throat, and lemons help to stimulate digestive enzymes which may be beneficial when your appetite is recovering from a period of illness.