Herbs for Viral & Respiratory Protection

There are so many wonderful resources circulating right now (I’ve link some of my faves throughout and below) about what herbs to use and reminders to return to our ancestral ways as part of our toolkit for our self & collective care at this time. 

It feels really important to note that some herbal immune boosting (or even “immunemodulating” herbs) can been too stimulating and can exacerbate symptoms of autoimmune conditions.  (I am primarily thinking of elderberry and there is some debate as to how echinacea acts on the immune system – and I would love to hear from anyone who has insight in that area!). 

Additionally, herbs like goldenseal are considered to be endangered.  And some herbs (even essential oils, which I have included on this list) can be hard to access financially (and, literally, especially right now). But my goal was to identify some herbs that most of us probably have at home right now, or would be relatively easy to gather for ourselves and for our communities.

Below are some musings & suggestions. This is certainly not an exhaustive list, nor is it to be construed as medical advice, and it’s important to note there are many nuances with herbs. When in doubt, get direction/advice from a trusted herbalist <3 

Musings

  • Breathing in antiviral herbs/essential oils can help our bodies & respiratory systems fight off viruses. 

  • Breathing in steam and drinking soothing herbs can soothe irritated respiratory pathways.  Which can bolster our body’s natural defenses without overly activating the immune system.  For those of us in drier climates and/or experiencing poor air quality, this can be a useful tool to help boost our resistance.

  • Supporting our heart and lung spaces with calming and nourishing herbs (and staying hydrated) can help ease the stress and pressure on our beings – which can maximize our body’s work and protect itself/ourselves with greater efficiency/ease.

Image from Ebony - DO IT YOURSELF: At Home Facial Steam

Image from Ebony - DO IT YOURSELF: At Home Facial Steam

Steam inhalations: 

To make: fill a 6 qt pot with water and bring to a boil.  Add a handful of dried herbs and either lower heat or turn off heat.  Let herbs steep in the water, covered, for 3-10 minutes.  Find a quiet place to be, create yourself a little steam tent with a big blanket/towel, and sit over the pot (now uncovered) and breathe.  Make adjustments based on your comfort (ie how close to sit to steam, where you set up, etc)

Herbs to Use:

  • Thyme

  • Oregano

  • Chamomile

  • Rosemary

  • Peppermint or eucalyptus (if not too stimulating)

Alternatively, you can let herbs boil in water on stove uncovered until windows get steamy (thankful to Dori Midnight for this reminder)

These herbs that are good for steams are typically considered high in “volatile oils” ie they can be quite smelly.  May be too stimulating for those with scent sensitivities. Same with aromatherapy suggestions below.

Aromatherapy

  • Mix 3-12 drops of essential oil (total) per 1 ounce of carrier oil.  (Can use carrier oil of your choice, olive oil is a good one that is typically more accessible).

    • Use oil on chest, over lungs & throat areas, and around nose

    • Suggested essential oils: Ravensara, thyme, peppermint, rosemary, eucalyptus

  • Add 1-2 drops of essential oils to a diffuser, cleaning sprays

  • Add 1-2 drops (total) to the shower floor while showering, or in a pot of boiling water on the stove (ie when steaming the whole house)

  • You can place a drop of essential oil onto a handkerchief or tissue and inhale (try putting the tissue to one nostril, while closing the other, and inhale.  Then switch nostrils).

Other considerations:

Anti-viral herbs/foods in cooking

  • Thyme, Garlic, Ginger, Turmeric, Oregano, Onions, etc.

  • Probiotic/fermented foods – helpful in cultivating a healthful gut flora

  • Medicinal mushrooms – shitake, maitake, etc

  • Broths

  • Fire Cider (recipe here from Frontline Farming)

Soothing respiratory tissue

This feels particularly important in so-called Denver and dry climates.  Soothed, well hydrated tissues may be less susceptible to infection.  Additionally, with lots of regular handwashing – it’s important to moisturize skin/hands as well.

  • Marshmallow root, slippery elm, licorice root

    • The “regular” Throat Coat tea is mostly all soothing herbs and does not contain specifically immune boosting herbs (there are other versions that contain elderberry or echinacea)

  • Staying well hydrated

    • drink plenty of water,

    • humidifiers in dry climates,

    • massage a small amount of castor oil in nasal passageways

Soothing our nervous systems & our heart spaces:

The very real concern and panic and uncertainty (and, and) are taxing to our nervous systems.  To our heart and lungs.  As best as we’re able in these moments, it’s important for us to find time to self soothe/take care.  To unplug from social media.  To reach out and reconnect with loved ones. To remember to breathe. And to find ways to engage in mutual aid, because we don’t have to do this all alone. We can’t. We need each other.

  • Lemon Balm

  • Chamomile

  • Peppermint

  • Lavender

Nourishing our systems with nutritive herbs

Being nourished means being more supported, more resilient. These moments are taxing and exhausting. Utilizing these herbs (to be used as teas/infusions) can help to restore us, invite vitality, and boost our ability to stay healthful.

And, of course, REST


Below are a few articles and collections of resources that I am loving. I want us to feel resourced and calm and as safe as possible. I want us to acknowledge what is coming up and do our best to hold and then transform that energy. (I’m seeing a lot of “don’t be fearful,” which holds important medicine. And, can also feel confusing about what to do with the very real fear coming up. Feel your fear, my love. Don’t hold it in. As best as we can, we can’t let these emotions sit in our beings, beloveds.  It is taxing on our respiratory, heart, and immune systems.  Find ways to move them – whether speaking with loved ones or a professional, getting some air/sunshine, movement work, hydrotherapy (ie taking a shower, bath), etc. 

I am also available for virtual pláticas - or chats - to support you during this time, and always. Our pláticas are a sacred space to name where you are at, to tell your story, to feel your feelings. We can call in the wisdom of energetic and spirit readings (ie with intuitive herbal deck & affirmation deck draws), create personalized herbal formulas (to support immune system, nervous system, etc), identify self care practices, and/or incorporate somatic work as needed to hold the space for you and support you in your healing.

Resources:

Holisitic Support for Immunity & Virus Prevention by Dr. Diana Inlak’ech

Antiviral Plantcestors by River Rose Rememberance

Coronavirus: Wisdom from a Social Justice Lens | Healing Justice Podcast*

Herbs to Build Strength & Immunity | Frontline Farming**

Wash Your Hands by Dori Midnight

Coronavirus, Climate Change, and Community Care by Susan Raffo

Coronavirus, Herbalism, and Pandemic Preparedness by IndieHerbalist***

Half Assed Disabled Prepper Tips for Preparing for a Coronavirus Quarantine

Front Range Mutual Aid Request

Taking Care of Your Mental Health in the Face of Uncertainty

COVID-19 Mutual Aid Links (some LA based)

*There are a whole slew of fabulous resources here!

**Please note: certain herbs may not be advisable for those with automimmune conditions and/or hypervigilant immune systems. Additionally, goldenseal, that is referenced here is an herb that is considered endangered

*** Again, certain herbs may not be advisable (ie elderberry). Also, this article was written in late February. Some of the author’s reflections on COVID-19 are indicative of what we thought we knew at that time - that this was like the flu or cold. Obviously similar for many reasons, but also very distinct