Natural Cures for Colds and Flu
Some people seem to head into the cold and flu season as though forgoing into a blizzard–head down, shoulders hunched, hands jammed deep into pockets. Even if they don’t physically adopt this defensive posture, their mental attitude assumes a gloomy crouch. You’d think they could already hear the wind howl–a wind that seems to blow thousands of respiratory viruses their way.
While it’s true that the cold and flu season rides in one winter’s coattails it’s really not the weather that causes all the misery. It’s the time spent indoors, sharing air space with sick people. The viruses that cause cold and flu are highly contagious and there’s not denying that they play havoc with our health. Colds and flu are a leading cause of doctor’s office visits and missed days from work. Adults get an average of four colds a year. They get more if they smoke or spend a lot of time around small children.
The harsh, cold fact is that no pharmaceuticals– over-the-counter or prescription–can prevent or cure the common cold. Most don’t even relieve symptoms and some actually make them worse. For the flu, vaccines offer limited prevention, as do a few drugs. And it’s true that standard, over-the-counter pain relievers can ease some symptoms of both colds and flu.
But scientific studies show that antihistamine-decongestant combination drugs don’t help colds and can produce undesirable side effects. In fact, one such study found that aspirin and acetaminophen–both common in cold drugs– actually suppressed people’s immune response and increased cold symptoms such as nasal congestion. But these short-comings don’t stop Americans from using them.
The variety of cold medications you’ll find in any drugstore can be dizzying–especially if you’re already woozy from your cold! But herbal remedies surpass these standard drugs in a number of ways. Some enhance immune function, meaning you may escape the cold that’s going around, or if you do get it, you’ll fight it more effectively. Some herbs can inhibit viruses; some can alleviate symptoms. The added bonus is that traditional cold and flu herbs rarely cause adverse effects.
Of course, the very abundance of herbal cold and flu remedies is both blessing and curse. Choosing among them can be just as confusing as wandering the drugstore aisles. One suggestion: add an immune-system tonic, such as astragalus or reishi, to your daily regimen during cold and flu season. If you feel a cold or flu coming on, use immune-system stimulants, such as echinacea, and antiviral herbs to help you body marshal its own defenses. If the virus inflicts its symptoms on you, choose your herbs to relieve whatever symptoms you’re experiencing. Of course, any remedy works best when you also allow yourself proper rest, increase fluids, and eat nourishing foods.
HERBAL REMEDIES
Echinacea (Echinacea purpurea E. angustifolia, E. pallida)
This species is the single best-researched herb for helping the body fight colds and flu once they’ve begun to invade. It stimulates with blood cell activity, increases the body’s production of antiviral substances such as interferon, and enhances the ability of immune cells to engulf and destroy invading microbes.
Research has shown that echinacea, when taken as soon as symptoms appear, can shorten the duration and lessen the severity of cold and flu symptoms. You’ll be seeing more research about echinacea, because many questions remain. Which species is most effective and which parts of the plant? Ehich is best: tincture or capsule? Experts continue to debate the answers.
Doctors and researchers do agree on one thing: Dosage is key. You need to take enough echinacea, and take frequently enough, to do any good. One study on treatment of flu found that a daily dose of about 1 teaspoon of a root tincture helped, but that 1/2 teaspoon did not. Typical dosage: 1 teaspoon of liquid extract; or 2 teaspoons of tincture (preferably made from the root); or 900 milligrams of solid extract in capsules per day. Divide the daily total into six doses per day for the first two days, then reduced to three to four doses per day. Caution: Don’t use echinacea if you have multiple sclerosis, HIV infection or AIDS, or another autoimmune disease. Rarely, people with allergies to other members of the daisy family are also allergic to echinacea.
Astragalus (Astragalus membranaceus)
This Chinese herb possesses immune-boosting and antiviral properties. Unlike echinacea, astragalus may be taken long-term during cold and flu season; Chinese studies have found it to be an effective preventive against the common cold. Health practitioners find it particularly useful in enhancing recovery after an illness and in building resistance to infection for people who seem to catch every cold and flu virus that crosses their path. Typical dosage: eight or nine 400-to 500-milligram capsules per day; or 15 to 30 drops of tincture twice per day.
Asian Ginseng (Panax ginseng) and Siberian Ginseng (Eleutherococcus senticosus)
These two herbs have a strong reputation as overall health enhancers and immune-system rebuilders. Like astragalus, they are well-suited to long-term daily us. Typical dosage for Asian ginseng: 100 milligrams of standardized products (usually standardized to 5 to 7 percent ginsenosides) one or two times per day; or up to four 400- to 600-milligram capsules per day. Caution: Do not use during pregnancy or nursing. Do not combine with caffeine. If you have high blood pressure, consult a doctor before taking panax ginseng. Discontinue use if yo experience nervousness, irritability, insomnia, or gastrointestinal upset. Typical dosage for Siberian ginseng: up to nine 400-to 500-milligram capsules per day; or 20 drops of tincture up to three times per day. Take for two to three weeks, followed by a one- to two-week break.
Licorice Root (Glycyrrhiza glabra)
This root stimulates the production of several types of immune cells and increase the body’s interferon production. It also helps reduce inflammation. Use whole-root products; the deglycyrrhizinated, or DGL, licorice (used to treat ulcers) doesn’t contain the component that you want for fighting colds and flu. Typical dosage: up to six 400-to 500-milligram capsules per day; or 20 to 30 drops of tincture up to three times per day. Caution: Do not use for longer than six weeks. People with high blood pressure, diabetes, or disease of the thyroid, kidney, liver, or heart, and those taking corticosteroids should not take licorice unless advised to do so by their physician. Do not use while pregnant or nursing.
Elderberry (Sambucus nigra, S. canadensis)
This tree’s berries are tasty flu fighters. They contain compounds that can inhibit the enzyme that flu viruses use to penetrate our cell membranes. In an Israeli study, most of the children and adults who took elderberry extracts daily for flu, starting as soon as their symptoms began, got rid of it in two or three days, compared to at least six days for those who got no elderberry extract. Commercial syrups and lozenges with elderberry extract are available; follow the package directions for dosage. And don’t forget about elder flowers, which have a long tradition of use in herbal tea blends to induce sweating during flu-induced fevers. Typical dosage: up to six 500- to 600- milligram capsules per day; or up to 40 drops of tincture every 4 hours; or up to 3 cups of tea per day (simmer 1 tablespoon of dried berries in 2 cups of hot water for 15 minutes, or steep 2 teaspoons of dried flowers in 1 cup of hot water for 10 to 15 minutes).
Garlic (Allium sativum)
This herb benefits health in myriad ways, including boosting immune function and inhibiting or killing a broad range of microbes, such as bacteria, yeast, parasites, and fungi. Studies show that garlic is active against viruses that cause colds and flu. Our bodies eliminate some of garlic’s active ingredients through the lungs, putting those cold-and-flu-fighters right where you want them. During cold and flu season, you might want to take garlic supplements and/or eat plenty of garlic and its cousin, the onion. Raw garlic packs the stronger antimicrobial punch. If you can’t tolerate it raw, try adding minced garlic at the end of cooking to preserve active ingredients. If you’re worried about garlic breath, chew parsley leaves or fennel seeds afterward. Typical dosage: one or more fresh cloves per day; or capsules that provide 4,000 to 5,000 micrograms of allicin per day.
St.-John’s-Wort (Hypericum perforatum)
Usually mentioned as a remedy for mild depression, this flowering plant has many other beneficial qualities. According to studies, it can inhibit influenze. A viruses and parainfluenza virus (which produces flu-like symptoms), but not cold viruses. Typical dosage: 300 milligrams of product standardized to 0.3 percent hypericin three times per day; or 3 cups of tea per day (steep 1 teaspoon of dried herb in 1 cup of hot water for 10 to 15 minutes); or 15 to 40 drops of tincture up to three times per say. Caution: May cause increased skin reactions to sun exposure.
Lemon Balm (Melissa officinalis)
This herb fights a host of bacteria and some viruses, including para-influenza virus. Teas and extracts made from the leaves have a pleasant lemony, minty taste. If you enjoy gardening, consider planting lemon balm; it grows easily and prolifically in most climates. Typical dosage: up to nine 300- to 400-milligram capsules per day; or 1 to 3 cups of tea per day (steep 1 1/2 to 4 teaspoons of dried herb in 1 cup of hot water for 10 to 15 minutes).
Ephedra (Ephedra sinica)
Chemically speaking, this herb is a near cousin to the over-the-counter drug pseudoephedrine (Sudafed). It acts as a respiratory decongestant and relaxes the airways. Unfortunately, ephedra also stimulates the cardiovascular and central nervous systems, and its has been abused for its appetite-suppressant and stimulant qualities. Typical dosage: 15 to 30 drops to tincture in water up to four times per day. For other products, scrupulously follow manufacturer’s or practitioner’s recommendations. Caution: Large doses can raise blood pressure and cause palpitations, nervousness, insomnia, nausea, flushing, and headaches. If you use an herbal product that contains ephedra, don’t exceed the manufacturer’s recommended dose. Do not combine with caffeine or other stimulant herbs or drugs, not with MAO-inhibiting antidepressants. Not recommended for people with a history of anorexia, glaucoma, thyroid disease, heart disease, high blood pressure, difficulty urinating due to prostate enlargement, or chronic insomnia. Do not use during pregnancy.
Peppermint (Mentha x piperita)
This herb’s essential oil is often included in commercial products such as nasal decongestion, throat lozenges, cough drops, chest rubs, and inhalants. In one study, people who inhaled menthol, a component of peppermint, said they felt as if they had less nasal congestion, although the menthol didn’t increase their measurable air-flow. Menthol can also relax the airways. You might try putting a few drops of peppermint or eucalyptus oil on your pillow or in an herbal steam (see “Herbal Steam and Bath Tea” on page 184). Meanwhile, essential oil, applied externally, short-circuit the nerve transmission from the pain receptors, which means you can rub diluted peppermint oil on your temples to reduce headache (just be sure to keep it away from your eyes). You can also add 5 to 10 drops of peppermint oil to a bath.
Ginger (Zingiber officinale)
Anti-inflammatory and analgesic, ginger also helps you cough up mucus and makes you feel warmer, which may help if you’re chilled. Ginger also blends well with traditional mulling spices and is and excellent condiment. (If you’re feeling too warm or are running a fever, however, avoid ginger.) Typical dosage: 1/2 teaspoon dried, powdered root per day; or 1 teaspoon of the fresh ground root added to food per day; or 3 cups of tea per day (steep 1 teaspoon of grated fresh root in 1 cup of water for 10 minutes); or up to eight 500-to 600-milligram capsules per day; or 10 to 20 drops of tincture in water three times per day.
Yarrow (Achillea millefolium)
This herb possesses anti-inflammatory, antispasmodic, and sweat-inducing properties. Herbalists have long included yarrow flowers in cold and flu remedies, often blended with elder flowers and peppermint. Typical dosage: up to 3 cups of tea per day (steep 1 teaspoon of dried flowers in 1 cup of hot water for 10 to 15 minutes); or 10 to 20 drops of tincture up to three times per day. Caution: Do not use during pregnancy.
Boneset (Eupatorium perfoliatum)
This herb has a long tradition of use for colds and flus. It’s used to induce sweating, reduce fever, and ease body aches. In studies, it also stimulates immune cells. Whether it does so inside the human body isn’t yet known. Typical dosage: Look for boneset in combination products and follow manufacturer’s directions. Caution: Larger-than-recommended doses may induce vomiting.
IS IT A COLD, OR THE FLU?
HOW TO TELL
Cold symptoms restrict themselves to the upper respiratory passages. In other words, from the shoulders down, you feel pretty good. The flu comes on quickly and produces an all-over sick feeling.
Symptom Common Cold Flu
Onset gradual abrupt and dramatic
Nose drippy congested
Throat scratchy sore
Chest slight cough as cough can be severe
symptoms wane and lingering
Heads light headache from more pronounced
congestion headache
Muscle aches absent usually present
Chills/fever absent, or low-grade fever usually present
Sensitivity to light absent somtimes present
Fatigue absent present
Appetite loss absent present
A REMEDY WORTH ITS SALT
One simple remedy you’ll find at the drugstore is helpful for cold and flu symptoms: saline nasal sprays and drops (such as Ocean or Ayr Non-Medicated Saline Nasal). Spraying saltwater into your nose can loosen congestion, making it easier to expel.
You can easily make your own saline solution by mixing 1/4 to 1/2 teaspoon of table salt with 1 cup of warm tap water. Mix it fresh each day and put into a spray bottle or a dropper bottle. Use as needed. You can also try irrigating your nose with the solution, using a small pot with a spout called a neti pot available from yoga equipment suppliers.
But better yet, try irrigating your nose with a decoction of healing herbs, plus saline. The berberine-containing herbs–goldenseal, Oregon graperoot, gold thread, and barberry–act as natural antibiotics and mucous membrane tonics. Simmer 1/8 cup of herb in 1 cup of water for 10 minutes and strain. Then add this broth to the saline solution above.
THE NO-GOOD, ALL-TOO-COMMON TREATMENT
Antibiotics have no place in the treatment of viral respiratory infections–common colds and flu–unless the illness becomes complicated by a bacterial infection. Nevertheless, studies show that doctors prescribe antibiotics to about 60 percent of their sniffing patients with colds and flu. The annual cost of unwarranted use of antibiotics for colds runs about $37.5 million. If your doctor prescribes antibiotics for you cold or flu, ask why. Ask what the side effects of such antibiotics may be. You may be able to put off using the drugs unless you develop symptoms that indicate bacterial infection–and you may learn something just by talking to your doctor.
THE FLU-FIGHTING FUNGI
Medicinal mushrooms such as shiitake (Lentinus edodes) and reishi (Ganoderma lucidum) all possess substances called polysaccharides that stimulate the immune system. Shiitake also increases the body’s production of the antiviral substance interferon. Although human trails haven’t yet taken place, studies
in animals show that shiitake likely offers some protection against influenza. If you’re making a pot of chicken soup to help prevent a cold, throw in fresh or dried shiitakes to taste. But if you want the healing compounds in these mushrooms to help you fight a cold that you’ve already gotten, take them in supplement form. Typical dosage: 500 milligrams of standardized extract capsules or tablets, twice per day.
Meanwhile, reishi’s anti-inflammatory components may help ease the respiratory-tract inflammation that often comes with colds and flu. This mushroom is a long-used and well-respected tonic in Asian medicine. Typical dosage: up to five 420-milligram capsules per day; or up to three 1,000 milligram tablets, up to three times per day.
MORE HERBAL COLD COMBINATIONS
Sometimes flu or colds come with raw, irritated respiratory linings. Herbs that have demulcent qualities can help soothe inflamed throat and bronchial passages. Among these herbs are: mullein (Verbascum thapsus), which also has expectorant and antiviral properties; marshmallow (Althaea officinalis); slippery elm (Ulmus rubra); plantain (Plantago lanceloata); and licorice (Glycyrrhiza glabra). (For more about these herbs and their soothing actions, see Sore Throat, page 498.)
Expectorants help loosen respiratory secretions so they can be coughed up. Herbal expectorants include horehound (Marrubium vulgare), eucalyptus (Eucalyptus globulus), and thyme (Thymus vulgaris). Thyme is also antimicrobial and relaxes smooth muscle, a property that can help open tight airways. That’s while you’ll often see these herbs in combination products for colds that come with coughs.
BASIC COLD AND FLU TEA
This blend combines herbs to soothe the symptoms of the usual cold and flu symptoms with ones that fight viruses and bacteria.
To make 1 cup of tea blend:
1/4 cup dried peppermint leaves
1/4 cup dried lemon balm leaves
1/4 cup dried elder flowers
1/4 cup dried yarrow flowers
Store in an airtight jar away from heat and light for up to a year.
To make 1 cup of tea:
1 cup water
1-2 teaspoon tea blend
1/2-1 teaspoon fresh grated ginger (optional)
Honey (optional)
Lemon juice (optional)
Bring water to a boil, then remove from heat. Add tea and ginger if using (ginger helps chase away that chilled feeling and adds a sweet/hot taste to the tea). Steep for 5 to 10 minutes. Strain; add honey and/or lemon, if desired.
HERBAL STEAM AND BATH TEA
Steam is an old-fashioned remedy for colds, coughs, and congestion. You can increase steam’s effectiveness by adding herbs or their essential oils to the pot. When herbal steams are inhaled, antiseptic, decongestant, airway-relaxing herbal ingredients get right where they’re needed.
4 cups water
3 tablespoons eucalyptus leaves
2 tablespoons thyme leaves
1 tablespoon rosemary leaves
1 tablespoon peppermint leaves
In a large saucepan (not a teakettle), bring the water to a boil. Remove from heat and add the herbs; allow to steep, covered, for 3 to 5 minutes. (You can substitute 3 to 5 drops of essential oil of any of those same herbs; just make sure you use a total of 3 to 5 drops, not 5 drops of each).
Remove the pot from the burner. Carefully pour the water into a heat resistant bowl and place it on a sturdy table. Put a towel over your head and hold your face at least 12 inches away from the steam. If the temperature feels comfortable, take an experimental breath. If the steam feels good, drape a towel around your head and breathe deeply–through your nose if you have a cold or sinus infections, through your mouth if you have a cough.
After you’re finished inhaling the steam, strain out the herbs and pour the solution into the bath. If you used essential oils for you steam, just run a hot bath and add 5 to 10 drops before stepping in. (Reading a steamy novel while you soak is completely optional.)
COLD AND FLU BREW
This traditional blend can help boost immunity and ease the discomfort of a cold or flu.
2 1/4 teaspoons echinacea leaf
2 1/4 teaspoons elder flowers
2 1/4 teaspoons yarrow leaves and flowers
1 1/4 teaspoons peppermint
3 cups water
Place all but the peppermint leaves in the water and simmer, covered, for 10 to 15 minutes. Remove from heat and add the peppermint. Steep, covered, for 10 more minutes. Strain herbs and discard. Drink up to 3 cups of tea per day as needed. Store in the refrigerator for up to 3 days.
COLD AND FLU VITAMINS
Research particularly supports the use of these two supplements during colds and flu.
* Vitamin C. Many, but not all, studies have found that taking vitamin C can reduce your number of colds per year. Most studies showed that vitamin V resulted in milder symptoms and reduced the duration of colds by about a third. A commonly recommended dosage during colds and flus is 500 to 1,000 milligrams every two hours. In the event of diarrhea, decrease the dose.
* Zinc. In a study of adults with colds, people who took one zinc gluconate lozenge every two hours while awake got better much quicker. They did complain of bad taste and nausea, but no serious side effects. Such lozenges are available without a prescription in most drugstores. Follow the manufacturer’s directions for dosage, usually one lozenge every two hours while symptoms persist, but not longer than three or four days.