Be Well
The Common Market’s Wellness Newsletter
How to Build Your
IMMUNE SYSTEM TOOLKIT Herbs, Essential Oils, and More
FEBRUARY 2022
How to Build Your
IMMUNE SYSTEM TOOLKIT
ow that we are officially into winter and cold N and flu season has started, it is important to keep our immune system healthy.
There are many different ways to approach immune system health: through the use of tonic herbs that are taken daily to help keep the immune system healthy, working on increasing gut health by focusing on the microbiome, and by keeping the respiratory system healthy. Tonic herbs These herbs are taken daily to help keep the immune system healthy. Examples of tonic herbs are elderberry, ginger, and astragalus. Elderberry is usually taken in syrup form though sometimes capsules or tea are taken if one is avoiding sugar. Elderberry has been used for centuries for the immune system. The berries are naturally high in anthrocyanins, Vitamin C and flavonoids such as quercetin.
immune system. Probiotics can be instrumental in keeping the microbiome of the gut healthy. Choose a probiotic that has multiple strains with a good balance between species of Bifidobacterium and Lactobacillus as they colonize different areas of the digestive tract. Eating lots of vegetables and other foods high in fiber along with fermented foods such as sauerkraut and kombucha are also good ways to keep the gut healthy. Respiratory-Specific Herbs During the winter it’s important to keep your lungs and sinuses healthy. From the use of respiratory specific herbs such as elecampane, mullein and grindelia to the use of neti pots, there are many different ways to approach sinus and lung health. Neti pots and other methods of nasal irrigation can be useful for helping to keep the sinuses hydrated. This is especially important in the winter when the air becomes dry. It is also a useful way to flush out excess mucus to keep the sinuses clear.
Fire cider is a tonic formulation that has been traditionally used by herbalists to keep the immune system healthy and as a general pick me up for cold days or when you’re feeling run down. This formulation is traditionally made with spicy vegetables such as onions and horseradish as well as garlic and ginger all in a base of apple cider vinegar and honey. There is a vegan honey-free version as well. Try making your own using the recipe on the back page!
Herbs such as elecampane, mullein, and grindelia are often used to help support lung function. They are often taken in tea or syrup form, though tinctures are also available.
Vitamins Vitamin C, Vitamin D and Zinc are often taken to help with immune system health.
Essential oils such as eucalyptus are also often used to open of the lungs and to help with sinus congestion.
Probiotics Recent studies have shown the relationship between a healthy gut microbiome and a healthy
More active herbs such as wild cherry bark, osha, and lobelia are often used to help with coughs and as an expectorant to help move mucus out of the lungs.
Featured Products Mama Bear’s Elderberry Syrup
Manuka Guard Manuka Honey Throat & Chest Syrup
Nasopure Nasal Wash System Kit
Shire City Fire Cider
MegaFood MegaFlora Probiotic
Gaia Herbs Sinus & Lung Supreme Supplement
Herbs Etc. Rocky Mountain Throat Syrup
Ancient Secrets Neti Pot and Nasal Cleansing Salt
Coconut Cult Probiotic Yogurt
Honey Gardens Wild Cherry Bark Syrup
Boiron Chestal Cough Syrup with Honey
Garden of Life Cough & Mucus Immune Syrup
Pranarom Good Samaritan Essential Oil
Sparoom Essential Oil Diffuser
As always, our friendly, knowledgeable Wellness Team Members are available if you have any questions!
Fire Cider
source: nourishedkitchen.com/fire-cider/
3 ounces diced ginger root 3 ounces yellow onion 1 ½ ounces garlic cloves 1 ½ ounce diced horseradish 1 ½ ounces jalapeños or cayenne pepper 3 star anise pods 1 ceylon cinnamon stick 2 cups raw apple cider vinegar ½ cup honey 1. Layer the ginger, onion, garlic, horseradish and jalapeño into a quart-sized jar with the star anise and cinnamon stick. Cover with apple cider vinegar, adding additional vinegar to cover the contents of the jar as necessary. 2. Seal the jar, and store it away from direct sunlight at least 1 month and up to 6 weeks. Shake daily. 3. Strain the vinegar, discarding the solids. Next, stir in the honey until fully dissolved. Store at room temperature up to 6 months and in the fridge up to 18 months.
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