Because I want to talk about something we don’t talk about nearly enough when cold and flu season rolls around.

We talk about the virus.

We talk about symptoms.

We talk about what to take once we’re already sick.

But I want to talk about the body underneath it all.

What are we feeding it?

How are we sleeping?

Are we hydrated?

Are we getting enough protein and minerals?

And are we drowning our bodies in sugar and ultra-processed foods and then wondering why we don’t feel our best?

Because I’ve been there.

I know what sugar sickness feels like. I know what it is like to be chained to sugar because that was my ultimate comforter.

And I’ve learned that supporting the body isn’t about finding one magic herb.

It’s about creating an environment where your body has what it needs to do what it was designed to do. That’s where herbs come in.

While everyone seems to be talking about elderberry and echinacea, there are some beautiful, often-overlooked plants that deserve a place at the table, too.

So grab your favorite mug.

We’re going to talk about five herbs for cold and flu support, a little plant wisdom, a little materia medica, and—because I can’t talk about herbs without talking about the whole person—what you can do with your food, sleep, hydration and daily habits to support your body through cold and flu season.

Let’s pour the tea.

5 Powerful Overlooked Herbs

THYME

Let’s start with one you probably already have, Thyme. Yep. That little herb sitting in your spice cabinet.

Thymus vulgaris has a long history of traditional use for coughs associated with colds. The European Medicines Agency recognizes thyme preparations for traditional use as an expectorant for productive coughs associated with a cold.

A little Materia Medica

Part used: Leaves and flowering tops

Traditional actions: Aromatic, warming, expectorant

Traditionally used for: Coughs and respiratory congestion

Thyme contains aromatic compounds such as thymol, which contribute to its characteristic scent and biological activity.

One of my favorite simple preparations? Thyme tea.

Add a little lemon and honey if you tolerate them.

And here’s your kitchen-table herbalist tip:

You don’t always need a complicated formula.

Sometimes the simplest plant preparation is exactly what you need.

And the plant wisdom?

Thyme has long carried associations with courage and strength.

I love that.

Because sometimes the body needs us to stop panicking and start listening.

Rest is not weakness.

MULLEIN

Have you ever seen mullein growing along a trail and thought, “What IS that?”

Tall stalk.

Soft, fuzzy leaves.

Beautiful yellow flowers.

That’s mullein.

Verbascum thapsus, Mullein has a long history of traditional respiratory use, particularly for cough and throat irritation. Mullein flower is recognized in European traditional herbal medicine for relief of sore throat associated with dry cough and cold.

A little Materia Medica

Part used: Flowers and leaves

Traditional actions: Soothing, demulcent, expectorant

Traditionally used for: Dry cough and throat irritation

And here’s something important if you’re making mullein tea:

Strain it well.

Those tiny hairs on the leaves can be irritating to the throat.

Mullein is one of those plants that makes me stop and pay attention.

It grows tall.

It reaches upward.

It doesn’t seem particularly concerned about whether the conditions around it are perfect.

And there’s something there for us, You can be rooted AND still reach for the light.

SAGE

Let’s rescue sage from the spice cabinet.

Salvia officinalis, Sage has a long traditional history of use for the mouth and throat, and clinical research has found sage preparations may provide short-term relief for acute sore throat symptoms.

A little Materia Medica

Part used: Leaves

Traditional actions: Astringent, aromatic, warming

Traditionally used for: Mouth and throat discomfort

And this is one of those herbs where you don’t necessarily need to swallow it.

A traditional sage gargle can be used right where the discomfort is.

Sometimes we’re so focused on what we’re putting into the body that we forget about working locally.

And sage carries a beautiful history of symbolism around wisdom and clearing.

Which makes me ask:

What needs to be cleared?

Maybe it’s not another supplement.

Maybe it’s the 27 things you’ve said yes to this week.

Maybe it’s the sugar sitting on your counter.

Maybe it’s the belief that you have to keep pushing when your body is begging you to stop.

Just something to think about over that cup of tea.

LEMON BALM

Now we’re going somewhere a little different, Melissa officinalis: Lemon Balm.

This isn’t the herb I want you reaching for because I think it’s going to magically “kill” your cold.

I want you to think about the nervous system.

Lemon balm has traditionally been used for nervous tension and digestive discomfort, and laboratory research has investigated antiviral activity. Human clinical evidence for treating viral infections is still limited.

A little Materia Medica

Part used: Leaves and flowering tops

Traditional actions: Calming, aromatic, carminative

Traditionally used for: Nervous tension and digestive discomfort

And here’s where I think this herb gets really interesting.

What happens when you’re sick and you’re stressed?

• You don’t sleep.
• You don’t eat well.
• You push through.
• You worry.
• You stay on your phone.
• You tell yourself you’ll rest “after you get everything done.”

Friend…Get in bed.

Make yourself some lemon balm tea.

Turn the lights down.

Put the phone away.

Breathe.

The plant itself carries associations with comfort, peace and joy.

Maybe that’s exactly the reminder we need.

ELDERFLOWER

When people hear elder, they usually think elderberry.

But let’s not forget the flower.

Sambucus nigra.

Elderflower has a long history of traditional use for cold and respiratory complaints and is included in European traditional herbal medicine resources.

A little Materia Medica

Part used: Flowers

Traditional actions: Traditionally diaphoretic and soothing

Traditionally used for: Cold and respiratory symptoms

A warm elderflower tea can be a beautiful addition to your cold-season herbal cabinet.

And here’s my reminder: Natural doesn’t mean “use as much as you want.”

Plant identification, preparation and dosage matter.

Especially with elder.

The raw or unripe berries, leaves and stems aren’t something you casually toss into your smoothie.

Know your plant.

Know your preparation.

Know your limits.

Elder has also carried beautiful symbolism around protection, transition and transformation.

And honestly?

That’s what illness can be.

A threshold.

A reminder that sometimes the body forces us to slow down when we refused to do it ourselves.

NOW LET’S TALK ABOUT WHAT’S ON YOUR PLATE

Because here’s where I’m going to get a little passionate.

You cannot supplement your way out of poor nourishment.

You can have the fanciest herbal cabinet in the world.

But if you’re living on sugar, ultra-processed foods, caffeine and whatever you can grab between errands…we have a bigger conversation to have.

Your immune system needs resources.

Give your body PROTEIN.

Chicken.

Turkey.

Eggs.

Meat.

Fish.

Beans and legumes if you tolerate them.

Whatever healthy works for your body.

When you’re sick and your appetite isn’t great, small meals can be easier than forcing down a giant plate.

Think:

• Soup.
• Broth.
• Tender protein.
• Cooked vegetables.
• Fruit.
• Whole-food carbohydrates.
• Healthy fats.

Simple.

Warm.

Nourishing.

AND YES… WE NEED TO TALK ABOUT SUGAR SICKNESS.

• It was a coping mechanism.
• It was comfort.
• It was energy.

• It was something I reached for when life hurt.

This is personal for me. I’ve lived in a body where sugar wasn’t just a treat.

And eventually I had to realize:I wasn’t just craving sugar. I was living in a cycle that was keeping my body from being properly nourished.

That’s why I use the phrase sugar sickness.

I’m not saying sugar causes every cold or flu.

I’m saying something much more important: The way you nourish your body matters.

Added sugars and highly processed foods can crowd out nutrient-dense foods, while a varied meal plan built around whole, nutrient-dense foods provides the nutrients your body needs for normal immune function.

So when you’re sick, ask yourself:

“Am I feeding the symptoms—or am I feeding the body?”

That’s a very different question.

DON’T FORGET YOUR FLUIDS

Fever.

Sweating.

Congestion.

Vomiting.

Diarrhea.

All of these can affect hydration.

Water matters.

So do warm teas and broths.

And depending on what’s going on, electrolytes may be helpful too. Defintily want to have some Selina Naturally Celtic Sea Salt in your house too!

You don’t have to make hydration complicated.

Keep a mug beside you.

Keep water within reach.

Sip throughout the day.

AND THEN THERE’S THE ONE WE ALL WANT TO SKIP….

Sleep.

I know. The ever ending to do list is beaconing…

• There’s laundry.
• There’s work.
• There’s kids.
• There’s dinner.
• There’s a million things that need to be done.

But your body is doing some serious work while you’re sick.

So if your body says: “I need to sleep.”

Listen.

Put the phone down.

Cancel what can be canceled.

Get under the covers.

Let your body work.

Rest is not something you earn after you’ve finished everything.

Rest is part of restoration.

THE SIMPLE STUFF MATTERS TOO

Cold and flu support doesn’t have to be complicated.

Think about the basics:

• Warm herbal tea
• Honey for cough relief for children over 1 year and adults
• Saline nasal spray or rinses
• A humidifier if dry air is irritating
• Nourishing meals
• Adequate fluids
• Fresh, well-ventilated air
• Handwashing
• Staying home when you’re actively sick
• And REST

The CDC recommends staying home and away from others while respiratory symptoms aren’t improving and until you’ve been fever-free for at least 24 hours without fever-reducing medication, followed by additional precautions for the next five days.

SO….WHAT’S IN YOUR CUP?

If you came to my kitchen table and asked me:

“Samantha, what’s the one thing I should take for cold and flu season?”

I wouldn’t give you one answer.

I’d probably pour you some tea first.

Then I’d ask:

• How are you sleeping?
• What have you been eating?
• How much water are you drinking?
• How much sugar are you consuming?
• Are you resting?
• What is your body trying to tell you?

Because herbs are beautiful.

I believe in the wisdom of plants.

But I don’t believe plants were ever meant to replace wisdom, nourishment, rest and listening to the body.

The herb is part of the picture.

The whole person is the picture.

So this cold and flu season, don’t just stock your herbal cabinet.

Stock your kitchen with real food.

Fill your water bottle.

Get some sleep.

Slow down.

And maybe…come back to the table. Because sometimes restoration begins with something as simple as a warm cup of tea and finally giving yourself permission to listen.

A Note From Your Herbalist

This information is educational and is not intended to diagnose, treat or cure illness or replace individualized medical care.

Herbs can interact with medications and aren’t appropriate for everyone. Extra care is needed with children, pregnancy, breastfeeding, chronic conditions and prescription medications.

Never give honey to a child under 1 year of age.

Raw or unripe elderberries, as well as elder leaves and stems, should not be consumed.

And if you’re experiencing difficulty breathing, chest pain, severe dehydration, confusion, severe or worsening symptoms, or symptoms that improve and then suddenly become worse, seek medical care.

Being natural doesn’t mean ignoring your body’s red flags.

Wisdom knows when to reach for the plants, and when to call the doctor.

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References

1. Centers for Disease Control and Prevention. 2024–2025 Influenza Season Summary: Severity, Disease Burden, and Burden Prevented.
2. European Medicines Agency. European Union herbal monographs: Thyme, Mullein Flower and Elder Flower.
3. Hubbert M, et al. Efficacy and tolerability of a spray with Salvia officinalis in the treatment of acute pharyngitis. European Journal of Medical Research. 2006.
4. Centers for Disease Control and Prevention. Healthy Habits: Enhancing Immunity and nutrition guidance.
5. Centers for Disease Control and Prevention. Respiratory Illnesses: Preventing Spread When You’re Sick.

Sources: CDC, European Medicines Agency, and PubMed.