Boost Your Immune System Naturally

As the days start getting shorter and that crisp fall air begins to roll in, it’s time to start thinking about how to keep ourselves in tip-top shape as we head into the colder months. Here at Tangled Roots Herbal, we believe in a holistic, herbal approach to wellness—especially when it comes to cold and flu season!

With our upcoming class, “Prepping for Cold and Flu Season” happening at the end of September, we want to give you a sneak preview of what’s in store and share some tips you can start using right now to build up your defenses. Why wait to feel your best? Let’s get ahead of the game!

1. Boost Your Immunity Naturally

First things first, let’s talk about building a strong foundation for your immune system. This isn’t just about avoiding colds and flu; it’s about creating an overall sense of wellness and vitality. Start by focusing on lifestyle choices that naturally boost your immunity, like nourishing foods (think lots of veggies and fruits), plenty of rest, and stress management (hello, meditation, and deep breathing exercises!).

2. Strengthen Your Defenses with Herbal Allies

Certain herbs act like your personal army, ready to defend you against invaders like colds and flu. Start incorporating these herbal allies into your routine now, and you’ll be well-prepared when cold weather strikes.

3. Create an Herbal Apothecary

One of the best ways to be prepared is to have a well-stocked herbal apothecary at home. Think of it as your personal herbal medicine cabinet, filled with remedies that are ready to go at the first sign of a sniffle or cough. This is where herbs like elderberry, echinacea, and astragalus come into play. Below, we've included some simple, DIY recipes to help you get started with these powerhouse herbs.

Top 3 Herbs to Start Working With NOW (With Recipes!):

🌿 Elderberry (Sambucus nigra)

Elderberries are a superstar when it comes to immune support. These tiny berries are packed with vitamins A, B, and C and are loaded with antioxidants, making them a fantastic choice for boosting your immune system and keeping colds and flu at bay.

Elderberry Syrup Recipe:

• Ingredients:

  • 1 cup dried elderberries
  • 4 cups water
  • 1-2 tablespoons ginger
  • 1 teaspoon cinnamon chips
  • 1/2 teaspoons
  • 1 cup raw honey

• Instructions:

  1. Combine elderberries, water, ginger, cinnamon, and cloves in a saucepan.
  2. Bring to a boil, then reduce to a simmer and cover.
  3. Simmer for about 45 minutes to an hour, or until the liquid is reduced by half.
  4. Remove from heat and let it cool until it’s just warm.
  5. Strain the mixture through a fine mesh strainer or cheesecloth, pressing the berries to extract all the liquid.
  6. Once completely cool, add honey and stir well.
  7. Store in a glass jar in the refrigerator for up to two months.
  8. Take a spoonful daily for immune support or more often if you feel a cold coming on.

🌿 Echinacea (Echinacea purpurea)

Echinacea is your go-to herb for enhancing immune function and warding off infections. It’s especially helpful in preventing the onset of a cold, making it a staple in any herbal apothecary.

Echinacea Tincture Recipe:

• Ingredients:

  • 1 cup fresh or 1/2 cup dried echinacea root, leaf, or flower
  • 2 cups vodka (80-proof or higher)

• Instructions:

  1. Place echinacea in a clean glass jar.
  2. Pour vodka over the echinacea, covering the plant material completely.
  3. Seal the jar tightly and store it in a cool, dark place.
  4. Shake the jar daily for 4-6 weeks.
  5. Strain out the plant material using a fine mesh strainer or cheesecloth.
  6. Pour the liquid into a clean glass jar or tincture bottle.
  7. Take 1/2 to 1 teaspoon up to three times daily when you feel a cold coming on.

🌿 Astragalus (Astragalus membranaceus)

Astragalus is a lesser-known herb that’s an absolute powerhouse for building resilience against colds and flu. It’s an adaptogen, meaning it helps your body adapt to stress and boosts overall vitality.

Astragalus Soup Recipe:

• Ingredients:

  • 2-3 slices of dried astragalus root
  • 6 cups vegetable or chicken broth
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 1 cup mushrooms, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

• Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, garlic, carrots, and celery. Sauté until softened.
  3. Add mushrooms and cook for a few more minutes.
  4. Add broth and astragalus root slices.
  5. Bring to a boil, then reduce heat and let simmer for about 45 minutes.
  6. Remove astragalus root slices before serving.
  7. Season with salt and pepper to taste.
  8. Enjoy a warm, nourishing bowl of immune-boosting soup!