Tis’ the festive holiday season! And for most of us, we’ve probably just worked the last day before four days off, so we’re now demob happy, relaxing, taking the pressure off, and … Boom. Sure enough, this is when those winter lurgies come and hit us with their full force 🙄.

For us horse folk, this can be a right royal nightmare as we still have to hoik ourselves out of the warmth and into the howling winds and gales to make sure beloved Ned gets their room service.

This winter has already seen its fair share with covid still lingering, a flu doing the rounds, and a really nasty cold starting with a sore throat like razor wire, and rendering everyone I know who’s had it unable to get out of bed on Day 3. Including me, followed by the husband because of course I gave it to him.

No surprise, winter brings an increase in respiratory infections (whether horse or human), because we're spending more time indoors with the heating on and lower air humidity. And here’s the thing - lower air humidity dries out the mucosa - that's the soft tissue lining of the respiratory system (plus digestive and reproductive systems) - which is usually covered with a friendly, moist and gloopy mucous, hence why it’s also called the mucous membrane. And when it comes to our respiratory mucosa, if it dries out, viruses and bacteria can travel a whole lot further inside us than they usually would.

So, time for a bit of perfect prevention 😉.

Perfect prevention

I used to be terrible at looking after myself when the winter lurgies hit. I’m great at dishing out the advice and lugging buckets of soup, herbal teas and tinctures to sick family and friends, but when it hit me, I easily forgot the ‘how to’, then failing miserably to find any energy to blend teas in the middle of a fever.

These days? I’ve now got it covered with my Winter Fix-Kit, which is permanently set up on the long oak shelf in my Zen Den. It’s the smallest room in the house which I bagged after we moved EquiNatural out from every spare inch of space in our home to our new unit up the road back in April this year. (I say ‘new’ – it’s not, far from it, more like a crumbling 1960’s converted-cow-barn, but we love it all the same 😊).

Anyway, Zen Den is all mine, where all my Fix-Kit tinctures sit alongside all my well-thumbed and much-loved herbal medicine reference books from when I did my medical herbalist training back in the day. It’s also where the exercise bike, yoga mat and Body-Pump bar and bench sit, which admittedly haven’t seen much action of late. Hmm … this could well be the time of year to set some NY goals, starting with rejigging my Time Management!

So, here we are in lurgy season so I thought I’d share a few of my Winter Fix-Kit tips which are so easy to set up and keep on hand for when the winter bugs hits. My personal preference is tinctures; for some reason I'm not genetically designed to enjoy the taste of herbal teas other than my beloved green tea or a spicy chai, so for me it's tinctures all the way. And while a freshly brewed herbal tea is wonderful, what’s equally great with tinctures is that while they officially keep for up to 3-years, unofficially they’re perfectly fine for 10-years or so, which makes them perfect to sit on a shelf gathering dust until we need them for emergencies or as seasonal preventatives. Or, if/when the dreaded viruses hit we can then support ourselves through them and hopefully have a much less stressful recovery.

So, here we go. My Winter Fix-Kit top-tips for us humans, covering perfect prevention, the 'how to' if we get sick, and managing that all-important recovery. First up ...

Keep mucosa moist

When temperatures dip below freezing, there’s significantly less moisture in the air. Pair that with indoor heating and it’s a recipe for dryness, and trust me when I say that dry, sticky mucous can’t do its job effectively. And one of the body’s first layers of defence against infectious organisms are those valuale mucosal membranes. Mucous contains important components so important for immune health, which literally break down unfriendly microbe cell walls and prevent them from attaching to the mucosal cells.

So how do we keep our mucusa moist? This one's nice and easy - drink plenty of water and herbal teas! I’m never without a mug of (organic of course) green tea on the go (at home we call it magic tea, as it literally in a blink kills that I-may-have-drunk-a-glass-too-many-last-night feeling). And always with lemon to kickstart the liver and kidneys. It’s my first-thing cuppa while I’m still in bed creating that day's DPD labels and replying to your emails, so if you've ever been on the receiving end of an early morning email, that's me still under the duvet with Broo the dog wedged between me and husband, with his nose up Henry's bum (huge ginger cat) who's draped over my left arm (we've perfected how to type without disturbing him), and Thomas (Henry's brother) snuggled up on my right 😁.

Several more mugs later through the day, and it’s also my winter go-to when I get home after the horses. If I feel I need a boost I either add 15ml of varying tinctures straight into it, or take a mouthful of tea then squirt 3 x 5ml pipette-fulls into the corner of my mouth. When desperate I’ll squirt straight in under the tongue, the taste of which can be a little ‘interesting’ (think a botanical-tasting squirt of vodka, which, er, it actually is). Persevere though, because the gum membrane is permeable so you get immediate absorbtion into the bloodstream.

Here's a brilliant herbal tea or tincture blend you can make to moisten the mucosa - it will also help soothe an incoming sore throats. 

Equal parts:

• Liquorice root
• Marshmallow root
• Wild cherry bark
• Fennel seed
• Cinnamon bark (make sure you get Cinnamomum zeylanicum – cassia isn't as medicinally potent)
• Orange peel

Sleep

The average person needs a minimum of 8hrs sleep every night, with many needing more (fat chance!). It’s said that losing just one hour of sleep per day builds up a ‘sleep debt’ of an hour per day, which can then add up. And no surprise, our immune systems are most efficient when we don’t have sleep debt. 

I’m a proper winter hibernator. Completely beyond my control, but it’s actually a good thing as this is exactly how it should be for the ideal seasonal circadian rhythm. I’m also a committed lark (I’m a hopeless owl), usually awake anywhere from 5am depending on when dog/cats demand breakfast, so a perfect time to check emails but also why I rarely make it past 8pm. Currently, or so the FitBit says, I’m getting a good 8-hours sleep per night so pretty much bang on.

Here's the sleep checklist:
 

• Consistency I know, obvious, but going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock (this also does double-duty for mental health, as our circadian rhythms affect mood).
• Environment Create a comfortable sleep environment by controlling light, noise, temperature, and of course a comfortable mattress and pillows.
• Pre-sleep routine Engage in calming activities before bed such as reading, meditation, a warm bath … these all signal to the brain that it’s time to wind down. If you’re one of those who finds it difficult to get to sleep, try taking magnesium half an hour before bed – I personally like this one. I also find a combo of magnesium and 15ml of our CalmTonic works a treat for me, so if you’ve got a 500ml CalmTonic on the shelf for Ned, decant some into a small amber tincture jar, with pipette to make life easier, otherwise measure out a tablespoonful.
• Avoid stimulants Again an obvious - avoid caffeine and other stimulants close to bedtime, as they will 100%  interfere with the body’s ability to fall asleep.
• Mindful eating and drinking Always try to allow at least 3-hours between last meal and sleep time as this affects digestion, triggering the risk of GI/acid reflux and heartburn. Research also shows that eating high-calorie meals with large amounts of fat or carbs less than an hour before bedtime can extend the time it takes to fall asleep. Equally our metabolism slows down when we fall asleep so if digestion’s still going on while we’re asleep, this can cause weight gain as the calories will be stored as fat.
• Physical activity Regular physical exercise can promote better sleep, but strenuous workouts and getting the adrenaline buzz going too close to bedtime will guarantee you taking ages to fall into sleep.
• Limit naps While brief naps can be beneficial for some, long or late-day naps can negatively affect night-time sleep.
• Technology restrictions Another obvious - reduce exposure to keyboard screens and smartphones, as the blue light emitted can interfere with melatonin production (melatonin is a natural hormone which plays a role in the sleep-wake cycle, with natural levels in the blood being highest at night.)
• Managing stress Practice techniques to manage stress and anxiety, and my goto is meditation. I know it might seem a bit bonkers to some, but I discovered it when I was having what I call my ‘bad year’ of 2014 (won’t bore you with the details but oh boy did I need some help). This was the year I discovered the Institute of Functional Medicine (IFM), and one of the IFM doctors recommended learning meditation in a totally non-hippy way with Ziva Meditation. Cost me £50 to do the numpty course (you get a certificate of which I was very proud!). A decade on and I try (emphasis on 'try') to grab 10-15 mins each day for when I feel I need a pick-me-up or I'm a bit fried and need to ground myself. If I'm having a frantic day I'll happily sit on the edge of our horses' field, shut my eyes and do a 10-minute session - I woke out of one a few years ago to find Carmen in front of me with a very weird expression on her face! I felt a whole lot better though - it really does rejuvenate and refresh you, as well as totally improving sleep quality too.

Which leads us nicely to …

Stress Relief

There’s a whole lot of not so great news going on in the world right now. Twin this with the festive season craziness and for some, stress levels are at an all-time high. And when we’re getting frazzled our bodies need more sleep, better nutrition, and downtime to relax, which can be nigh on impossible to find the time for.

This is a good time to integrate nervine and adaptogen herbs into our daily routines. These herbs tonify the nervous system’s response to challenges, and help to reset our stress response, hence why these herbs are called adaptogens, because they literally help our bodies to 'adapt'. They’re also okay to take consistently, even when we’re feeling perfectly okay.

This class of herbs is relaxing and anxiolytic in small to moderate doses, and sedative in larger doses. Linden and lavender are popular, and let’s not forget our old friend chamomile, which works really well with passionflower. Adding in lemon balm as well is said to “add some joy into melancholy,” (Culpepper).

For a gentle effect I personally love milky oats and skullcap tincture 2-3 times per day. When I’m really feeling the pressure, ashwagandha with passionflower and vervain are my no-brainer goto’s - I can even at a push drink a passionflower and vervain tea, but for a swift effect (15-mins max) I take these three in tincture form. I also make sure I’ve always got L-Theanine in capsule form to gulp a couple down if I know my day’s going to be ‘interesting’ – easily available from most health shops or Amazon.

Movement

Exercise of all types, but especially the gentle stretching of yoga/pilates/tai chi, will increase endorphins and  decrease stress levels. Importantly though, any movement moves the lymph fluid which gets toxins shifting out. If we do moderate-intensity exercise, of which I consider the daily muck-out (Murf’s stable is a full-on daily deep-clean as he’s knocking on now and his bed's revolting – put it this way; deep litter is no longer an option 😝), it promotes the circulation of the killer army of white blood cells and other immune system warriors. Regular exercise also reduces inflammation and can help our immune cells to regenerate regularly.

Immune nutrients

In an ideal world we'd all be eating a wide variety of dark green and colourful fruits and vegetables, with high quality fats and proteins every day. Winter’s a whole different matter though. I’m brilliant at a great diet and supplementing myself nutritionally throughout Spring to Autumn, but once we’re down to 7-8hrs daylight and I kick into hibernation mode, I forget all about the greens as more starchy comfort food starts appearing on the plate – I literally have to remind myself to cook/eat greens. And then with all the festive socials going on, will-power takes on a whole new meaning!

For starters it’s not a bad idea at this time of year to take a quality multivit in your toolkit, and personally I'm a fan of the Viridian Supplements range. These nutrients won’t boost immune function if you’re not deficient in them, but being deficient will definitely suppress your immune function. Vits A and D deficiencies are particularly common in winter, but you should get enough of the other nutrients below if you’re eating a couple of servings of fruit/veggies per day, along with taking a quality multivit.
 

• Vitamin A – Contrary to popular belief, beta carotene isn’t a great source of vit.A, with studies apparently showing that around 50% of people don’t convert beta carotene to vitamin A. The cheapest way to get a large loading dose is via liquid emulsified vitamin A. Most products are 10,000iu per drop, so 10 drops (100,000iu) per day for 3 days brings levels up rapidly, but - don’t take more than 10,000iu a day after this loading dose. NB. Definitely don’t take supplemental vit.A if you have liver disease or alcohol issues.
• Vitamin D – Unless you supplement with vit.D your blood levels are unlikely to be at that optimum stage to  maximise immunity and minimise inflammation, especially in winter when we have less light and lower temperatures keeping us inside more. Make sure you find a supplement that combines vit.D with K2.
• Vitamin C – Eat a few servings of fruits and veggies and you’ll get enough. If you think you need more, 1000mg of supplemental vitamin C per day is all you need to quickly boost stores. There will also be some vit.C in all multivitamins.
• B2, B6 (P5P), Folate (B9) and Selenium – Like vit.C, a few servings of fruits and veggies daily should give you most of what you need. That said, a decent quality multivit should have enough of the B’s, selenium and zinc to supplement even a SAD diet up to normal levels within a couple of weeks.

So, there we have it. Prevention done. Moving on, what if you wake up with that sore throat?

OhOh – I can feel it coming on

Flu tends to hit hard and fast, but colds, even the nasty ones, tend to come on more slowly. We might feel extra tired, a little achy, feeling the chills, but then those throat glands come up and with it the slow realisation that we’re going down with something. This is the perfect time for some herbal help, and if you catch it in time it may even prevent a full blown episode.

Fast-acting immune stimulants work well on the innate immune system, such as echinacea and cat’s claw in tincture form - mix together in equal parts. Warming, pungent aromatics are also excellent here - think a spicy curry or chicken soup with fresh chillies.

Top tip - I always keep a week’s supply of organic chicken soup made with bone broth (which is jam-packed full of nutrients) in the freezer. Hands up, I don’t make it – I buy it in from Ossa Organics. It’s a bit pricey (I get the 6 x Chicken&Veg) but tucked away in the freezer then whipping out when you’re feeling crap is worth every penny. I also add lots of garlic, chilli and astragalus, which IMHO is the best immunostimulant adaptogen out there. If you’re a veggie or vegan, they also do a veggie broth which you can jesse up with extras.

Meanwhile, if you fancy a go yourself, here are two recipes for you.

Vegan Broth

1.   Fill a pot with roughly chopped carrots, onions, celery, a handful of kelp or seaweed of choice (if you can stand the flavour - I can’t sadly; I’m rubbish at sushi), fresh mushrooms, 5-10 dried shiitake mushrooms, a full head of garlic rough-chopped, a couple of slices of astragalus and as many sliced hot chillis as you can bear.

2.   Season well and cover with water, simmering gently with lid on for 2-hrs.

3.   Cool, strain, bag up, and stick in the freezer. 

Fire Cider Recipe (courtesy of ‘The Modern Herbal Dispensatory’)

This is a great cold and flu remedy made as a herbal vinegar, originating from Rosemary Gladstar, a renowned American traditional herbalist who I’ve been following for years, hence why the recipe's in 'cups':
 

• ½ cup fresh horseradish root, grated (key)
• 1 medium onion, chopped (supporting)
• ½ cup fresh ginger root, grated (key)
• ¼ cup garlic, mashed (key)
• 2 jalapeno peppers, chopped (catalyst)
• 1 lemon (zest and juice) (balancing)
• 2 tablespoons dried rosemary leaves (optional balancing)

1.   Place everything in a jar and cover with raw apple cider vinegar, preferably organic with ‘the mother’. If your jar’s got a metal lid use waxed or greaseproof paper before closing.

2.   Keep the jar in a dark place and shake daily for 4 weeks.

3.   Strain, add honey to taste if you need it, and rebottle.

Take 2-tbsp up to 8 times daily as needed. Trust me, this is awesome.

My final recommendation is to take Zinc in citrate form. At the first sign of feeling horrible, get this into you – it literally hunts down the virals and blows them to smithereens. I personally like this one - Cytoplan’s Zinc Citrate.
 

Too late - I’m sick. Now what?

Now it’s time to discontinue immune stimulants, get plenty of fluids into you, and use herbs to support your body’s natural processes while working on symptom control so you can rest. Seriously, go to bed.

Fever

Fevers are the worst. Uncomfortable, achy, hot, cold .... It’s understandable that we want to take NSAIDS to reduce the aches and chills that come along with it, but try try try to resist. Fevers are there for a reason - it's your body's way of literally burning the pathogens away by intentionally raising your core temperature.

Traditionally, fevers have never been suppressed with anti-inflammatories – it’s always been about working with the body's natural processes. Instead, herbal remedies were given to help move blood to the surface of the body which facilitates sweating, and it’s the sweating which lowers the body temperature. This way you’re not suppressing that all-important fever. And as for those herbs to facilitate this process - meet diaphoretics.

(This is the same principal used for staying cool in hot countries. If you look at the far-east and Indian continent, this is why they eat so much chilli – it keeps people cool! I learnt this back in the 1990s when I travelled round the world with my backpack. I was never particularly brave at eating chillies, but I got better the more I travelled. To this day I'm still a fan, especially from a medicinal point of view, although I’ve still got my limits 😉).

There are two different types of diaphoretics: stimulating and relaxing. First up, stimulating, and if you’ve ever eaten too much cayenne and broken out in a sweat, then you've already felt the action of a stimulating diaphoretic! Stimulating diaphoretics are indicated when you feel the chills but aren’t running an actual fever yet, or at least just a low-grade one. Stimulating diaphoretics are specific for the pre- and early fever phases, but use carefully as they may dry out the mucosa.

Think ginger, cayenne, horseradish, and mustard, which you can easily get from any supermarket. Equally, one of my favourite less-spicy stimulating diaphoretics is yarrow, either as a tea or tincture. It’s not so pungent but very aromatic, so less likely to dry out the mucosa than the pungent herbs are. Cardamom is another favourite, a widely available stimulating diaphoretic that doesn’t tend to dry out mucosa. 

Now to relaxing diaphoretics, and these promote peripheral blood flow by relaxing physical muscle and tissue tension that’s inhibiting the peripheral blood flow and sweating. Relaxing diaphoretics are indicated when there is a fever but no sweating, and you’re typically feeling very tense and cranky. My favourite relaxing diaphoretics are elderflower and peppermint. 

A nice classic formula for fevers combines equal parts:

• Yarrow as a stimulating diaphoretic.
• Elderflower and peppermint as relaxing diaphoretics.
• Best taken together as a hot infusion.
• Add honey liberally as a demulcent to balance the drying actions of the herbs.

Fever aches and pains

One herb which can support the aches and pains that accompany a fever is boneset - it's indications include bone-deep and deep muscles aches. Try 2ml of boneset tincture with a cup of chamomile tea. If you’ve got a blinding headache, drink a strong cup of green tea with 15ml skullcap tincture – pure magic 😉.

The yukky bit – the snots

There’s no getting away from it - respiratory irritation involves the production of mucous in all shapes, sizes and colour hues, whether we like it not. Once the infection brings on an immune response, the role of mucous shifts from being primarily a barrier, to then playing a major role in the expulsion of the ‘irritant’. The traditional herbal approach to respiratory infections has focused on herbs that directly modify the composition and rate of clearance of that mucous.

In case you’re interested, there are six tissue states, and the respiratory system is a perfect place to see all six in action:

- If it’s cold, warm it up.

- If it’s hot, cool it down.

- If it’s tight, relax it.

- If it’s lax, tighten it.

- If it’s damp, dry it up.

- If it’s dry, moisten it.

Now to the yuk, and yellow and green mucous is coloured by the presence of neutrophils, indicating heat, with white mucous traditionally considered a cold condition. This means we can opt for warming or cooling herbs in our respiratory formulas based on this. 

The cough

And so to the inevitable cough, which unfortunately is a given. Flipping inconvenient and equally torturous, especially at night when the cough’s in full flow. The good news is that there are some excellent herbs we can use to support a cough, but just as I say when I talk about our horses’ coughs, the aim is never to suppress a cough as again, it’s there for a very good reason – to shift the irritant out.

For a dry wheezy cough, consider demulcent (moistening and gloopy) herbs to moisten and soothe. We’re talking marshmallow root, liquorice and mullein leaf, my absolute favourites when it comes to demulcent expectorants. If the mucous is particularly stubborn and sticky, get yourself a pack of NAC (N-Acetyl Cysteine) capsules from Amazon and take 800mg 2-3 times a day for a couple of days, but not if you are taking nitroglycerin (for angina) or have kidney or liver disease.

And while we’re talking wheezy, elecampane is probably the best herb for asthmatic symptoms, blended with mullein.

If the cough is productive, meaning it’s bringing up mucous, expectorant herbs can be helpful to support this as they help with the expulsion. Aromatic expectorants such as thyme, elecampane and ginger also trigger mucous production via chemoreceptors in the nose, and through transient tissue stimulation/irritation as they're exhaled - these are also good for sinus congestion. Pair these warming herbs with demulcent herbs as needed.

Finally, I know I said we don’t want to suppress that cough, but when we’re coughing so much that we can’t sleep, sometimes we need a little help. Time for antitussive (anti-cough) herbs which are useful for that never-ending frequent unproductive cough. Classic antitussive herbs are coltsfoot or wild cherry bark, and plantain is a good one too.  Or if you've got one of our KoffTonic's on the shelf for Ned, decant some off for yourself.

Herbal Hot Toddy

Here's a herbal spin on the classic hot toddy to help relax and calm a cough in the evening. 

• 2 droppers of coltsfoot or wild cherry bark tincture
• 5-10 single drops of lobelia
• ½ -shot of whiskey
• A lemon wedge
• Honey to taste
• 1-tsp of ginger juice or a couple of shots of ginger tincture

Mix altogether in a finger or two of water.

Onion Syrup

Onion syrup is excellent for coughs and sticky, thick mucous.
 

1.   Slice onions and place about a quarter inch in a jar, then cover with an ⅛ to ¼ inch of sugar.

2.   Repeat until the jar is full.

3.   Refrigerate.

4.   Take 1-tsp of the honey onion juice syrup 6-10 times a day. More is better here unless you feel like it’s drying your mucosa out.

Lasts 1 week. Discard and make a fresh batch weekly.

Herbal Cough Syrup (Drying)

This formula is an expectorant and decongestant for damp coughs when there's a lot of mucous production and sinus drainage.
 

• 2 parts wild cherry bark (key)
• 2 parts white pine bark (key)
• 1 part elecampane (supporting)
• 1 part liquorice root (balancing)
• ½ part thyme (catalyst)
• ½ part cinnamon (catalyst)

This blend can also be made as a 1:5 tincture in 40% alcohol.

Herbal Cough Syrup (Moistening)

If the cough is dry and unproductive, the following formula can moisten the lungs and help expel trapped mucous.

• 2 parts mullein (key)
• 2 parts marshmallow root(key)
• 2 parts plantain (key)
• 1 part liquorice (supporting)
• ½ part lobelia (balancing and catalyst)

This formula works best when made into a decoction (a method of extraction by boiling herbal/plant material).

Finally, if your lungs are tight and tense, use a simple bronchodilator like lobelia. If there’s tension from dryness, add demulcents.

Top Tip: Keep a Pulse Oximeter in your fix-kit. Covid and flu are no joke and can cause serious breathing problems. If your oxygen saturation is less than 90, take lobelia, sit down and test again 10-mins later on a different finger. If it’s still under 90, get to A&E.

Sinus Congestion

For upper respiratory symptoms we can use the same tissue state principles we went over for coughs to make formulas for our nasal issues. 

For thin drippy mucous, use organically grown (not wildcrafted) goldenseal, 1-2mls. It costs a bomb but it’s worth it.

For thick congested mucous that’s difficult to blow out, aromatic herbs like thyme paired with demulcents (mullein) should do the trick to ease stuffiness and that stuffy, headachy feeling. 

Aromatic herbs are also excellent for sinus and lung congestion made into a simple steam. Here’s a recipe to make your own herbal steam blend.

Herbal Steam for Congestion

• 2 parts thyme
• 1 part peppermint or spearmint
• 1 part eucalyptus (or 5 drops of eucalyptus essential oil added right before you begin your steam). 

1.   Gently simmer a handful of the herbs in a pan with a few inches of water and lid on for 8-10 minutes.

2.   Let sit for another 5.

3.   Get a towel, remove the lid and drape the towel over your head, bending over to cover the pan. Make sure to keep your eyes closed, and breathe in the steam for 5-10 minutes. Heaven ...

Sore Throat

A sore throat is usually caused by irritation from bacteria or viruses causing inflammation of the pharynx. It can also be caused by chronic coughing and dryness from mouth breathing due to sinus congestion.

NB. Strep throat is a common cause of throat pain and will present with white spots on tonsils and pharynx tissue. If you think you have strep throat, you may need antibiotics.

Sprays are excellent to keep around for soothing sore throats because they’re ready made, unlike gargles where you need to brew tea. Look for ingredients such as propolis and/or myrrh, echinacea and sage. Keep in mind that throat sprays made with alcohol may be best for the earliest stages of illness, but the alcohol can become irritating as the throat becomes more inflamed. Add a touch of honey if making your own to avoid this.

Demulcents also soothe irritated tissues:

• 2 parts Marshmallow root
• 1 part Liquorice root
• 1 part Cinnamon bark
• A slug of honey

A salt-water gargle can also be an excellent way to help with throat pain. Mix ¼-½ teaspoon of salt into warm water and gargle for 30 seconds, then spit out. Repeat 3-5 times each day.

If you’re nauseous

It’s not uncommon to have nausea with the newer covid variants, and sometimes with respiratory illnesses if mucous is draining into the stomach.

With any illness that causes fluids to leave the body we need to watch out for dehydration, especially if we’re having a difficult time keeping fluids and/or water down. Signs of dehydration can include darker urine/less frequent urination, dry mouth and tongue, and dry eyes. You can also check this by pinching the skin upwards on the back of your hand; if you’re dehydrated, the skin will take longer to snap back into place. 

If you’re dehydrated, use electrolyte mixes and demulcents as well as water to hydrate. Drinking broths and soups are also a good way to hydrate while taking in nutrients.

Homemade Electrolyte Solution

1. Mix 1-litre water, ½-tsp salt, and 6-tsp sugar in a bottle or jar with lid.
2. Shake well until salt and sugar are completely dissolved, then drink.
3. To improve the taste, add a cup of freshly-squeezed orange or lemon juice.

If using herbal infusions for hydration it’s important to sweeten them. Sugars in rehydration drinks significantly enhance the absorption rate of water and electrolytes.

Meanwhile If you’re getting the hot, churny, acidic nausea common between acute vomiting sessions and right before you jump up to run to the bathroom, worth trying is peach leaf tea sipped slowly, or 5-10 drops of peach tincture in a little warm water.

We also shouldn’t forget about ginger as a tea or tincture, which I personally swear by. This pungent carminative (intestinal gas soother) is excellent for the stagnant nausea that makes you feel like vomiting would make it better but it’s not happening. This type of nausea is common with covid and as a side effect in respiratory illnesses. Ginger is also excellent when paired with fennel for gut cramps.

It’s also a good idea to keep demulcents on hand for diarrhea. A tea made from marshmallow leaf (not root) and plantain can be helpful here, with added honey if need be.

Aromatherapy inhalers for nausea can make a great addition to your kit too – try peppermint essential oil, or a combo of peppermint and grapefruit.

Recovery

Finally we're coming out the other side, and Alteratives support the body’s elimination channels, as well as overall metabolism and assimilation/absorption of nutrients. They’re indicated for the end of illnesses when there’s been stagnation and lingering symptoms, especially the achy cold that isn’t bad enough to keep you from going to work, but is bad enough to keep you from concentrating on it.

To quote Ed Smith, founder of Herb Pharm, “Alteratives’ primary action is to favourably alter disordered metabolic and catabolic processes, especially those associated with the breakdown and elimination of metabolic waste.” 

The exact mechanism of action isn’t well understood, so let’s call them magic too. 🙂

Following illness, I prefer alteratives that also have a lymphatic action.

Gentle Alterative Formula 

• 4 parts Echinacea
• 2 parts Burdock
• 2 parts Cleavers
• 1 part Violet
• 1 part Red Clover 

As important as herbs are, physical movement is even more important for fluid movement in the body. The combination of lack of movement with the increase in metabolic waste from immune cells fighting viruses and bacteria can build up in the extracellular fluid, causing that total lethargy and everything feeling rubbish.

Movement alters fluid metabolism by pumping fluids through the body, allowing the metabolic waste that were in those fluids to be removed, so gentle exercise like walking, deep breathing and yoga/stretching are important.

If you’re struggling with a slow respiratory recovery post infection, Codonopsis pilosula, also known as Dang Shen, is a sweet, moistening, nourishing remedy that stimulates appetite, improves digestion and absorption, and respiratory function. Take 6-30g as a decoction, or a low-alcohol fluid extract.

Finally, for lingering digestive upset, regularly drink green tea with ginger and take gentle bitters before meals to help get your digestive system back to normal.

NB. if you’re unlucky enough to have had covid with lingering digestive issues post infection, take cinnamon and andrographis capsules for a week or so to knock out any lingering infection in the gut. 3-caps andrographis with 1-cap cinnamon, three x day for 2-weeks.

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TaDah! I really hope some of the above is useful - even if you've got just a few of the tinctures on a shelf somewhere, they'll be a great help for you.

Meanwhile I'm already racking up lots of new blogs to publish, with a ton of latest updates to go on the editorial web pages. There's also some new products on the cards, so stay tuned for much more to come in 2024.
 
It goes without saying to send you all my heartfelt thanks for supporting us again this year, and here’s wishing everyone health, happiness, and a wonderful Festive Holiday 😄.

See you on the other side,

Carol