As the weather cools and we find ourselves spending more time inside, this becomes a typical time for cold and flu viruses to make their way around infecting more people. So, what can we do to protect ourselves? While we cannot underestimate the value of washing our hands, nutrition can also play an important role. Specifically, herbs, both culinary and medicinal, can support your immune system throughout flu season.
Medicinal herbs have long been understood to have an impact on immunity, but even herbs you would find in most kitchens have a surprising amount of nutritional benefit and they taste great. That said, due to their potency, it is important to recognize that some herbs can be contraindicated with certain pharmaceuticals. For example, licorice root is contraindicated for those on ACE inhibitors or diuretics taken for high blood pressure. It is advisable to check with your healthcare provider first before using herbs if you are on a pharmaceutical regime.
In this article, we will dive into the herbs that are best used to prevent getting sick and how some herbs can help bring balance to the immune system and/or shorten the impact of a virus.
Various cultures from around the world have been using herbs for their nutritional and medicinal properties for thousands of years. It is no secret that many herbs provide a powerful source of antioxidants like polyphenols and terpenes as well as vitamins and minerals. These elements all play a role in supporting the immune system. Diversity in these nutrients greatly benefits the digestive system where the resident bacteria play a role in every facet of our physiology including the immune system. The digestive tract is home to the innate immune system, the part of immunity that targets foreign pathogens and works hard to eradicate them. That is why it is important to support a healthy microbiome and give ourselves the best chance to avoid viruses that thrive at this time of year. Digestive function is one of the most important pillars of support for the immune system.
Along with the importance of nutrient absorption, there is a connection to mental health housed in the intestinal tract that can influence immunity. It is an area of nerve concentration called the enteric nervous system. It is here where we feel sensations that are connected to emotions. The health of this area is reflected in the brain by way of the vagus nerves. Vagus nerves are the longest of the cranial nerves and connect in various places down the digestive tract. They are largely responsible for the parasympathetic nervous system, one of two nervous systems in the body and is the way by which digestion functions most efficiently. Chronic stress is one factor that can drastically interfere with digestion by directing the body’s energy toward the muscles instead. Blood flow is directed away from the digestive organs impacting the release of digestive enzymes, slowing down nutrient absorption, and leading to dysbiosis of the microbiome.
The system at work in this scenario is called the HPA axis, the driver of the autonomic nervous system the second of the two nervous systems in the body. The pathway starts in the hypothalamus with the pituitary gland that sends messages to the thyroid then on to the adrenal glands followed by the reproductive organs. It is the control panel for stress response. A stress response can be physical, emotional, or environmental but will have an impact on the immune system. The immune system responds in three phases: the alarm phase, the resistance phase, and the exhaustion phase. In the alarm phase, antibodies are sent out creating inflammation in the digestive tract and the adrenal glands secrete stress hormones that require a lot of vitamin C. That comes at the expense of the immune system.
The resistance phase relies on a robust mucosal layer and vibrant microbiome to avoid getting ill. It can be supported when adaptogens are used, calming inflammation, and drawing it out. Adaptogens are also shown to be neuroprotective, have anti-fatigue properties, anti-depressants and stimulate the central nervous system. Some promote resolution and can shorten a bout of illness. Listed below are culinary herbs and their nutrient properties and under medicinal herbs is a list of adaptogens and their varied attributes.
Culinary Herbs
Oregano –contains carvacrol that is anti-viral and anti-bacterial, thymol reduces the incidence of heart burn, and rosmaric acid is anti-inflammatory
Rosemary – a source of apigenin, provides an anti-tumor property, catechins bring the antioxidant value up and terpenes are anti-inflammatory
Turmeric – Anti-inflammatory nature comes from the curcuminoids, anti-microbial status is supported by coumaric, and the anti-tumor properties come from ascorbic acid.
Sage – a source of rosmarinic acid, terpenes, and flavonoids which makes it anti-tumor, anti-inflammatory, antioxidant, antibacterial and antiviral.
Saffron – rich in manganese, a mineral involved in energy metabolism, immune and nerve function and is used in the proper clotting of blood.
Cinnamon – provides anti-bacterial properties through the power of elements like catechins. It supports blood sugar balance and is antiviral from the proanthocyanidins.
Ginger – anti-inflammatory, immunomodulatory, antiplatelet formation. Contains elements like camphene and linaloo, two potent antioxidants that calm inflammation and promote health in tissue.
Garlic – Garlic has long been used as a blood tonic with its potency of allicin, an antioxidant with hypertensive properties. However, garlic is also immunomodulatory, anti-microbial and blood sugar stabilizing
Medicinal Herbs
Ashwagandha – is one of the most popular adaptogens used to lower cortisol levels, provide nutrients to the adrenal gland, and modulate the immune system by supporting the resistance phase.
Astragalus – is active with antioxidant components shown to be anti-inflammatory, an antihistamine and is an adaptogen that promotes the production of white blood cells
Black Seed Oil – is rich in coumarin, rosmarinic acid and flavonoids. These antioxidants bring antimicrobial, antifungal, anti-inflammatory, and antihistamine power to the body.
Echinacea – this herb has been long understood to support the immune system during cold and flu season. It has also been shown to be anti-inflammatory and to support blood sugar regulation.
Elderberry – the elderberry plant is a bush and where the flowers and leaves are used for pain relief, swelling and inflammation and the bark has been used as a diuretic, most people seek the berries or syrup to support recovery from a cold or the flu, sciatica, headaches or to support heart health. It’s the antioxidant potency of vitamin C, and anthocyanins in the berries that provides the benefits.
Andrographis -contains active plant compounds that function as an immune stimulant and an expectorant. It can modulate body temperature and reduce the severity and duration of colds and flu.
Goldenseal – Tonifies and supports the mucosal tissues of the respiratory and gastrointestinal tract.
Moringa Leaf – Rich in protein, minerals vitamins A, C and E, and quercetin. Effective in fighting chronic inflammation, or bacterial/viral infections. Used to support blood sugar balance, blood pressure and liver, kidney, heart, and lung function.
Olive Leaf – main antioxidant are polyphenols like oleuropein. Oleuropein is antiviral, anti-microbial and anti-inflammatory. Supports the elimination of free radicals that lead to oxidative stress. Both blood sugar balancing by supporting insulin sensitivity and cholesterol reducing.
Article written by Sally B, Wellness Expert at Community Natural Foods
References:
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1217165/
https://www.mountsinai.org/health-library/herb/licorice
https://www.assaygenie.com/blog/t-helper-cells#:~:text=The%20Th1%20response%20is%20characterized,the%20antibody-mediated%20immune%20response
https://www.google.com/search?q=Symptoms+of+Th1+dominance&rlz=1C1GCEA_enCA1028CA1028&oq=Symptoms+of+Th1+dominance&gs_lcrp=EgZjaHJvbWUyBggAEEUYO
https://www.webmd.com/diet/health-benefits-olive-leaf-extract
NCBI.NIM.NIH.gov/pmc/articles/PMC7815254
Healthline.com/health/adaptogenic-herbs
https://www.healthline.com/nutrition/astragalus
https://pubmed.ncbi.nlm.nih.gov/25087616/
