Staying Strong and Healthy Through the Cold Season

I. Prevention!

Building up the strength of the immune system through out the winter when infections
are more prevalent is the first step towards keeping healthy and strong. Many herbs have
an “immuno-modulating” effect meaning that they help the immune system work more
efficiently. Other herbs make the body strong through simple nutrition.

• Reishi & Miatake mushrooms
• Astragalus tea and soup
• Nourishing mineral rich herbal teas
• Fresh Garlic and Ginger
• Winter Soup

II. Beating the Cold!

If a cold sets in its important to know what remedies to choose as well as the best ways to
take them. In general, a combination of two to three different protocols will give the best
healing results. For instance, you might choose to take Echinacea extract, inhale
Ravensara essential oil, and drink a diaphoretic tea blend. Below are some great
remedies to get to know so that you can be prepared to fight of a cold!

Extracts:

• Echinacea Echinacea spp.
• Goldenseal Hydrastis canadenses
• Boneset Eupatorium perfoliatum
• Usnea Usnea spp.
• Elder Sambucus nigra
• Angelica Angelica archangelica

Essential Oils:

• *sinus rinses & steam inhalations*
• Ravensara essential oil
• Cypress essential oil
• Niaouli essential oil
• Bay Laurel essential oil

Herbal Teas:

• Marshmallow cold infusion
• Diaphoretic blend: Yarrow, Elder flower, Peppermint
• Warming Tea: Ginger, Rose Hip, Black Pepper, honey, lemon
• Lung blend: Mullein leaf, Thyme, Rosemary, Licorice
• Throat soother: Sage leaf, Licorice root, Hibiscus

At Emerge Natural Health Care we have all these extracts, essential oils and herbs in
stock and can custom blend a formula just for you.

III. After the Storm!

After a cold it is important to help the body rebuild its strength. Inflammation and
bacteria cause cellular waste that should be cleared from the body. Lymph moving herbs,
nourishing teas and foods, as well as relaxing herbal baths are an important aspect of
bringing the body back up to speed.

• Cleavers extract Gallium aparine
• Nourishing/Alkalinizing herbal tea blends like our Nurturing Tea or Daily Tea
• Chamomile, Calendula, Ginger baths

For a ginger bath add 1/2 cup of freshly grated ginger or 1 teaspoon of powdered ginger
to a warm bath, then soak for 20 to 30 minutes. Be aware that the ginger can turn the
water yellow or brown.

For chamomile and calendula, brew up a pot of tea by adding 1oz of either or both and let
steep for at least 10 minutes, then add to your bath and soak for 20 to 30 minutes.

Recipes

Winter Soup

Ingredients:

• 2 peeled fresh burdock roots
• 6 shitake mushrooms
• 3 astragalus root sticks
• 1 onion
• 4 garlic cloves
• 1 bunch kale, chopped
• 2 chopped carrots
• 3 Tbs. miso
• 1 Tbs. tamari
• 3 Qt. Water

With a touch of olive oil, sauté onions, garlic, and mushrooms in a soup pot. Add water
and all other vegetables to the pot. Simmer for 15 minutes or until the vegetables are
cooked. Take off of the heat and add miso and tamari. Try freezing the soup in ice cube
trays for quick preparation when you are feeling under the weather. Enjoy!