Powerful plant compounds in these seasonings help fight cancer, diabetes, and heart disease, while working to relieve pain and the discomforts associated with seasonal bouts of colds and flu.

That’s why you’ll find many of your favorite seasonings on the supplement shelf and even in personal care products.

Fresh Herbs and Spices Are More Potent

For best results, store culinary herbs and spices in airtight containers away from heat and humidity.

To be sure what’s in your spice rack is fresh, rub a little seasoning between your fingers. If the aroma is noticeably pleasant, it’s probably still fresh.

Toss any musty spices or those that smell like old grass clippings. In general, replace any seasoning after one year.

Ways to Use Herbs and Spices

• Add New Ingredients to Old Recipes

  For example, add a little cinnamon along with basil and oregano to your tomato dishes. Mixing spices in curries, rubs, and other traditional combinations may increase their potency. Their antioxidant activity survives even boiling for 30 minutes.

  Many herbs and spices—like ginger, oregano, and thyme—help fight foodborne pathogens to prevent those annoying digestive “bugs” that no one wants to deal with.

  Others, like turmeric (containing curcumin, which gives curry its yellow color), have been shown to be protective against alcohol-related liver damage.

• Drink Herbal Tea

  In addition to culinary uses for these healing botanicals, herbal teas are a great way to enhance your health. Try drinking two cups of antioxidant-rich herb teas daily to help slow the aging process.

  Enjoy ginger, lemon balm, oregano, peppermint, rosemary, sage, spearmint, and thyme in teas.

• Make Your Own Herbal Infusions

  Consider making your own herbal infusions using fresh spices like cardamom:

  1. Lightly smash [q:1 1/2] tablespoons of cardamom pods.
  2. Put in a teapot, cover with 3 cups boiling water.
  3. Steep for 10 minutes.

  This spicy tea will kill bad breath, ease nasal congestion, and soothe an upset tummy as it relieves gas.

• Try Botanical Infusions

  While you’ll find herbs and spices in natural drinks, botanical infusions (also called tisanes) are also making their way onto store shelves.

  Lighter in taste and gentler in their actions, these beverages make a fresh—and refreshing—way to support your health.

Popular Healing Herbs and Spices

These are some of our favorite natural remedies.

Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues. Unfortunately, this time of year also presents many opportunities to catch a bug. Try bolstering your immunity with the following natural strategies.

Natural Ways to Improve Immunity

• Breathe Clear

  Try moistening nasal passages with sprays or washes. Saline sprays or xylitol sprays help liquefy secretions, eliminating buildup. They also reduce inflammation, decrease postnasal drip, and flush mucus from your nose. Studies show that kids given xylitol products or nasal spray are less likely to develop ear infections.

• Exercise (But Not Too Hard)

  While too much intense exercise can weaken one’s immunity, moderate exercise improves the functioning of infection-fighting cells.

• Get Rest & Relaxation

  Chronic stress suppresses the immune system, increasing your chance for infection, so get enough relaxation and sleep.

• Take Vitamin D

  Vitamin D3 boosts immune cells. It can be challenging to get enough during the winter without supplementation. Research has linked low levels of vitamin D in the blood with greater susceptibility to flu, colds, and upper respiratory tract infections.

• Vitamin “C” the Light

  This vitamin helps produce anti-stress hormones and interferon, an immune system protein. It stimulates production of infection-fighting white blood cells. Find it in citrus fruits and veggies such as broccoli and kale. If you have a cold or the flu, “take vitamin C 1,000 to 3,000 milligrams (mg) every few hours while awake, then lower the dose if and when you get loose stools,” recommends Jacob Teitelbaum, MD.

• Gobble Garlic

  Garlic protects the body from illness and helps it recover more quickly from a virus. It also contains zinc. People deficient in this mineral tend to get sick more often. If you don't care for garlic, you can try odorless aged garlic extract.

• Think Zinc

  To relieve sore throats, Dr. Teitelbaum recommends zinc lozenges (containing 10 to 20 mg of zinc) four or five times daily. Take zinc within 24 hours of the first symptoms; it can shorten a cold by a day or more as well as lessen symptoms.

• Be “Pro” Probiotics

  Probiotics (“good” or “friendly” bacteria) improve immunity. They come from fermented foods (yogurt, kefir, miso, sauerkraut) and can also be taken in capsule form.

• Make Room for Mushrooms

  Consider medicinal mushrooms such as reishi, maitake, and cordyceps. Reishi reduces stress and strengthens the immune system at the same time that it regulates excessive immune response, such as allergies and autoimmune diseases.  Maitake mushroom extract stimulates white blood cells that target bacteria. Cordyceps improves lung function in chronic bronchitis.

• Slurp Soup

  Chicken soup keeps you hydrated, eases congestion, and soothes your throat. Plus it tastes good.

• Find Ease with Echinacea

  Studies show that this herb can decrease the duration and severity of colds and flu.

• Savor Dark Chocolate

  You read that right. “Dark chocolate is an effective and tasty cough suppressant. It’s as effective as codeine,” says Dr. Teitelbaum.

• Sip Teas

  In addition to being hydrating, green tea and chamomile tea are rich in antioxidants. Many teas are also associated with relaxation, which may be helpful for boosting immunity. Blends that include echinacea, elderberry, slippery elm, or other immune-boosting and symptom-soothing ingredients can do double-duty on your cold.

We consulted with natural health experts for some easy ways that parents can support their kids’ immune systems and hopefully avoid pesky colds and other illnesses. Here’s the lowdown.

Tips to Help Kids' Immune Systems

• Avoid Getting Cold

  Lauren Feder, MD, author of Natural Baby and Childcare (Hatherleigh, 2006), advises to avoid swimming during the change of seasons and to add an extra layer of light clothing to ensure children stay warm during abrupt weather changes. She also says a hot water bottle in bed at night is a great way to warm up quickly.

• Offer High-Vitamin Foods

  Foods rich in vitamin C, such as grapefruit, lemons, limes, bell peppers, broccoli and goji berries, are effective in helping to boost immunity, says licensed acupuncturist and nationally certified herbalist Lexi Hagenson. “So in terms of meals and snacks, I would encourage parents to offer their children foods like veggie pizza, trail mix and yogurt parfaits.”

• Ensure Adequate Sleep

  Especially n times of excitement or stress, experts agree that not just adequate, but even some extra, sleep can go a long way in boosting immunity, and mood. Feder cautions to ensure adequate sleep during busy seasons or when we are susceptible to illness such as the flu.

• Minimize Sugar Intake

  Sugar can depress the immune system, says Hagenson. “Avoid giving children packaged sugary foods and drinks as much as possible,” she says. Offer vitamin-rich fruits as treats instead.

• Eat Moisturizing Foods

  Our bodies can have a difficult time adapting to weather changes, such as dryness, that accompany changing weather, making us more susceptible to illness, according to Hagenson. She suggests serving kids nuts, seeds, pears, honey and organic yogurt, which she says are all great at moistening the body internally to protect it against dry environments.

• Probiotics for Gut Health

  Probiotics are also an excellent way to boost the immune system by increasing healthy gut bacteria, which can then properly fight off bad bacteria and germs. “Kefir smoothies are a nice way to give your child probiotics,” Hagenson suggests. “Just blend plain kefir with a mix of fresh or frozen fruit and a touch of honey or maple syrup as necessary.”

• Keep the Ears Clean

  The ears may also be an entry point for illness-causing bacteria, so keeping them clean may prevent illness especially in preschool-age kids, according to Dr. Feder. “At bath time simply put a few drops of hydrogen peroxide in each ear. The solution will bubble and there may be a little stinging. Within a couple minutes, the liquid will drain out.”

• Bathe with Essential Oils

  When added to a bath, a couple of drops of eucalyptus or cinnamon essential oil really help to open the sinuses, Hagenson says. Lavender or chamomile can be calming. Try and keep the bathroom as steamy as possible when using the oils.

Every winter, many of us worry about catching a cold or flu. But with added concerns related to the COVID and RSV, people are thinking about preventive health more than ever.

Luckily, you can fend off cold, flu or other illnesses by living a healthy lifestyle and embracing immune-boosting foods and supplements.

Below, you’ll find a list of herbs, vitamins, and even a few delicious snacks that can naturally improve immunity.

Herbs and Supplements for Immunity

• Maitake Mushroom Extract

  Researchers studying stress's potential to reduce the immune system's ability to fight infection found that an extract of maitake mushroom stimulated phagocytes, white blood cells that target bacteria.

  A combination of extracts of maitake and the Ayurvedic herb ashwagandha proved even more effective at reducing stress and boosting immunity.

• Olive Leaf

  Olive leaf fights bacteria and viruses, and helps defend against colds and flu.

  Research suggests olive leaf's compounds can modulate the body's inflammatory response and promote peak immune system performance.

• Probiotics

  Gut-friendly bacteria are needed not only for a healthy digestive system but also for a robust immune system.

  Probiotics can be taken supplementally, or eat unsweetened yogurt with live cultures or drink kefir several times a week.

  Other cultured or fermented foods offer beneficial bacteria too.

• Vitamin C, D, and E

  The immune system requires C to function, and D and E support immunity.

  Vitamin C aids the production of anti-stress hormones and immune system proteins, and stimulates production of infection-fighting white blood cells.

• Zinc

  An essential mineral that promotes healthy immunity, zinc is found in every cell. Following zinc depletion, all kinds of immune cells show decreased function.

  Women need 8 milligrams (mg) of zinc a day and men need 11 mg. Pregnant or breastfeeding women need a bit more.

  If you feel yourself getting sick, lozenges containing zinc may help speed recovery from the common cold.

Immune-Boosting Foods

• Almonds

  Not only are almonds a delicious part of many meals and treats, but they also provide an all-natural dose of vitamin E that can support your body’s overall immune function.

• Elderberry

  Available as a supplement, elderberry is antioxidant-rich and contains vitamin C, a known immune booster.

  Research indicates that elderberries may help prevent flu viruses from taking hold.

Garlic

That strong flavor comes from sulfur, which fights viruses and gives your immune system a healthy boost.

Garlic enhances immune function to protect against infection and contains other substances (vitamin C, zinc) that support immune response.

• Green Tea

  This superfood offers impressive health benefits including immune support, according to research.

  Sipping tea is a good way to lower stress and relax, but you can also take this as a supplement.

• Oranges

  Oranges and other citrus fruits pack plenty of vitamin C, which helps fight infections.

• Salmon

  Salmon is a great source of vitamin D, which enhances cells that battle viruses.

  Salmon is also a terrific source of omega-3 fatty acids, which can boost brain and overall health.

• Yogurt

  Yogurt is a delicious snack or side that goes with many healthy foods.

  It’s also packed with immunity-boosting probiotic bacteria.

Adding Immune-Boosters to Your Diet

Incorporating nutritious foods and supplements doesn’t need to be hard. In fact, there are a handful of recipes that will help you do this naturally. Here’s one great example of a quick and yummy salmon dish.

For more on how to live a lifestyle that promotes immunity, check out this article for a plethora of healthy tips.

The underlying principle of homeopathy is that “like cures like.” Instead of suppressing symptoms, homeopathy stimulates the body’s innate healing abilities with microdoses of natural substances that replicate the very symptoms that plague us.

If you’re fighting sickness this season, the following remedies—available as tiny pills that dissolve under the tongue—may bolster your body. Some homeopathic remedies do double duty for colds and flu; others are more suited just for colds.