Colds and Flu

Colds and Flu

Cathy Wilkinson Barash, a friend of mine who lives in Cold Spring Harbor, New York, is the author of Edible Flowers: From Garden to Palate. In a letter asking me to review her list of edible flowers before her book went to press, she mentioned: "I have followed the advice you gave me about echinacea when we met at the New York Botanical Garden dinner at Auntie Yuan's restaurant in Manhattan." My advice was to take echinacea at the first sign of sniffles, and Barash says she hasn't had a single cold since she started following that advice.

For centuries, American Indians of the Great Plains chewed echinacea root or used it in tea to treat colds, flu and many other ailments. Over the last few years, publicity in many magazines has turned echinacea into the hottest health food store cold remedy.

Not too long ago, a leading health magazine heaped praise on echinacea as a cold remedy, quoting anecdotal evidence from several of my herbal buddies. Mark Blumenthal, executive director of the American Botanical Council in Austin, Texas, said, "I haven't had a cold in four years thanks to garlic, echinacea, astragalus and goldenseal." Steven Foster, noted Arkansas herbalist, photographer and co-author of Encyclopedia of Common Natural Ingredients, said, "I've gone two or three years without a cold or flu by taking echinacea." And herb advocate Andrew Weil, M.D., professor at the University of Arizona College of Medicine in Tucson and author of Natural Health, Natural Medicine, agreed: "Some years I don't get any . . . I eat raw garlic. I take echinacea."

Universal Sniffling and Sneezing

The common cold, an infection of the upper respiratory tract, is caused by any of 200 different viruses. The viral infection and the immune system's battle against it produce the all-too-familiar symptoms: sore throat, nasal congestion, runny nose, watery eyes, hacking cough and sometimes fever.

Colds are spread directly from person to person by coughing or sneezing or by hand-to-hand contact. The virus gets on one person's hands and can spread to the hands of others. If your virus-contaminated hands touch your nose or eyes, you catch the cold. The virus can also live for several hours on everyday surfaces like counters and doorknobs. Your hands can literally pick it up that way as well. (That's a good reason to wash your hands often during cold and flu season.)

The average American adult suffers two to three colds a year; the average young child has as many as nine. That adds up to something like one billion colds a year.

If you are getting more than your fair share of colds, your immune system may need help. Maybe the right herbs can help you as they have me. I
definitely take these herbs, and I catch fewer colds than my wife and kids and grandkids.

Green Pharmacy for Colds and Flu

There are quite a few herbs that can help boost your immune system's cold-fighting power.

Echinacea (Echinacea, various species). I use echinacea, also known as coneflower, myself. There's good research, most of it German, to show that it strengthens the immune system against cold viruses and many other germs as well. Echinacea increases levels of a chemical in the body called properdin, which activates the part of the immune system responsible for increasing defense mechanisms against viruses and bacteria.

Echinacea root extracts also possess antiviral activity against influenza, herpes and other viruses. In a study of 180 people with flu, one scientist found that 900 milligrams of an echinacea extract significantly reduced symptoms.

There's one odd thing about good echinacea: Shortly after ingesting a tea or tincture, it makes the tongue numb or tingly. Don't worry, though: This reaction is harmless.

But as effective as echinacea can be, it's no miracle cold cure. Even if you take this herb on a regular basis, you still might catch some colds. In fact, some herbalists caution that you should not use echinacea every day as an immune-enhancing tonic but should take it only when you feel a cold coming on or when those close to you have one. I'm still debating with myself on this.

Garlic (Allium sativum). Eat enough garlic, and most people (along with their cold germs) will stay away from you. I'm just joking, and there really are some excellent reasons to use this herb to prevent colds and flu. Garlic contains several helpful compounds, including allicin, one of the plant kingdom's most potent, broad-spectrum antibiotics.

As anyone who has ever had garlic breath knows, this herb's aromatic compounds are readily released from the lungs and respiratory tract, putting garlic's active ingredients right where they can be most effective against cold viruses.

Ginger (Zingiber officinale). Pouring a cup of boiling water onto a couple of tablespoons of fresh, shredded ginger root to make a good hot tea really makes a lot of sense as a cold treatment. That's because this herb contains nearly a dozen antiviral compounds.

Scientists have isolated several chemicals (sesquiterpenes) in ginger that have specific effects against the most common family of cold viruses, the rhinoviruses. Some of these chemicals are remarkably potent in their anti-rhinovirus effects.

Still other constituents in ginger, gingerols and shogaols, help relieve cold symptoms because they reduce pain and fever, suppress coughing and have a mild sedative effect that encourages rest.

Ginger has one more thing going for it--it's tasty. I'd say there are a lot of good reasons to make ginger a regular part of your cold-treatment arsenal.

Black cherry (Prunus serotina). During their summer season, I add crushed cherries to my lemonade. Basic teas have been used for colds, but I prefer the fruits. They contain vitamin C and benzaldehyde, and they taste good, too, really improving my pink lemonade.

Black Cherry Black Cherry, a member of the rose family, is a vitamin C­rich addition that will make your lemonade less tart.

Citrus fruits and other foods containing vitamin C. Like the late Linus Pauling, Ph.D., many herbalists and physicians suggest taking 500 milligrams of vitamin C four times a day for the relief of symptoms. Several studies done by Elliot Dick, Ph.D., epidemiologist at the Respiratory Virus Research Laboratory at the University of Wisconsin in Madison have shown that it works. (Some people develop diarrhea after taking as little as 1,200 milligrams of vitamin C a day, but this is rare. If you'd like to try this therapy, cut back on the amount of vitamin C if you develop diarrhea.)

I take vitamin C for colds, but I do it without using many pills. I prefer to get mine from camu-camu (Myrciaria dubia), the Amazonian fruit that has the world's highest vitamin C content. You undoubtedly won't have access yet to this amazing fruit, but other good sources of this vitamin include acerola, bell peppers, cantaloupe, citrus and pineapple.

Elderberry (Sambucus nigra). This herb contains two compounds that are active against flu viruses. It also prevents the virus from invading
respiratory tract cells.

A patented Israeli drug (Sambucol) that contains elderberry is active against various strains of viruses. At Kibbutz Aza in Israel, a flu outbreak provided a good opportunity to test Sambucol. Twenty percent of flu sufferers who used it showed significant relief of fever, muscle aches and other symptoms within 24 hours, and another 73 percent felt better after the second day. In three days, 90 percent were reported completely cured. In a similar group that received an inactive treatment (a placebo), only 26 percent were improved in two days, and it took most of them six days to feel well again.

Publicity from this trial sold more than 30,000 bottles of Sambucol in Israel within a year. Sambucol also stimulates the immune system and has shown some activity in preliminary trials against other viruses, such as Epstein-Barr, herpes and even HIV.

Sambucol has just become available in the United States, and you may be able to find it on the shelves at your pharmacy or health food store. Next time I have the flu, I intend to try it. You can also make a tea from the herb itself.

Forsythia (Forsythia suspensa) and honeysuckle (Lonicera japonica). These herbs are the traditional Chinese approach to colds, flu and other viruses. Reviewing the research, I'm persuaded that they have real antiviral benefits. When I feel a cold or flu coming on, I mix honeysuckle and forsythia with lemon balm tea, which also has antiviral action. I find a hot tea combination of the three herbs especially nice just before bed.

Onion (Allium cepa). Onion is a close relative of garlic and contains many similar antiviral chemicals. One old folk remedy for colds recommends steeping raw onion slices overnight in honey, then taking the resulting mixture at intervals like a cough syrup. Of course, you could also simply use more onions in cooking whenever you have a cold.

Anise (Pimpinella anisum). Commission E, the body of experts that makes recommendations about herbs to the German government, endorses aniseed as an expectorant for getting rid of phlegm. In large doses, it also has some antiviral benefits.

You can make a tea by steeping one to two teaspoons of crushed aniseed in a cup or two of boiling water for 10 to 15 minutes. Then strain it. Suggested dose: one cup of tea, morning and/or night. This should help you cough up whatever's loose and also help you fight the cold. (It also tastes good.)

Ephedra (Ephedra sinica). Also known as ma huang or Chinese ephedra, ephedra is a powerful decongestant. It contains chemicals, ephedrine and pseudoephedrine, that open up the bronchial passages. Pseudoephedrine works so well that it is used in many over-the-counter decongestants and inspired the commonly known brand name Sudafed.

Along with its decongestant action, however, ephedra is also a powerful stimulant that can raise blood pressure and cause insomnia and jitters. In fact, within the last few years, a number of people died from abusing this herb when they overdosed in a misguided attempt to get high, and the Food and Drug Administration has taken measures to remove ephedrine supplements from the market. Because of ephedra's stimulant action and those unfortunate fatalities, this herb is controversial, and some herbalists discourage using it at all.

To me, ephedra is still the herbal decongestant of choice. It is safe when used responsibly, but because of its many potential side effects, I hesitate to recommend it without this proviso: Before taking ephedra, please discuss it with your doctor. To be on the safe side, start with a weak tea.

Goldenseal (Hydrastis canadensis). Both antiseptic and immune stimulating, goldenseal reportedly increases the blood supply to the spleen, an organ that's the staging area for the fighting cells of your immune system.

The major healing component in goldenseal, berberine, activates special white blood cells (macrophages) that are responsible for destroying bacteria, fungi, viruses and tumor cells. Several related chemicals in the herb appear to help the berberine do its job.

Licorice (Glycyrrhiza glabra) Licorice contains antiviral compounds that induce the release of interferons, the body's own antiviral constituents. Licorice also has a pleasantly sweet taste that offsets the bitterness of several of the other cold herbs (goldenseal and willow), so it's good in combination with them.

Marsh mallow (Althaea officinalis) and other mallows. Marsh mallow has been used for thousands of years as a soothing herb for cold-related cough and sore throat and other respiratory conditions. Marsh mallow roots contain a spongy material called mucilage that soothes inflamed mucous membranes, perhaps because of anti-inflammatory and antiseptic compounds that the plant is known to contain.

Commission E endorses marsh mallow, hollyhock and other mallows for cough and sore throat.

Most members of the mallow family, including okra and roselle (the red in Red Zinger tea), contain soothing mucilage. This son of Alabama suggests that you try--at least once--adding a lot of okra to your chicken soup. It adds something extra to the soup's cold-relieving benefits.

Mullein (Verbascum thapsus). A tea made with mullein flowers provides throat-soothing mucilage and also has an expectorant effect. The plant reportedly contains compounds that inhibit flu viruses. I have had good success with mullein leaf teas as well.

Seneca snakeroot (Polygala senega). Commission E recommends seneca snakeroot as an expectorant for reducing upper respiratory phlegm. To make a tea, use about one teaspoon per cup of boiling water. (This herb is also recommended for treatment of bronchitis and emphysema.)

Slippery elm (Ulmus rubra). Finally, the Food and Drug Administration got something right. It has declared slippery elm a safe and effective throat and respiratory soother. Slippery elm was a medical mainstay in this country for more than 150 years and was long listed in the nation's official guides to therapeutics. The bark contains large quantities of a mucilage that acts as an effective throat soother and cough suppressant.

Watercress (Nasturtium officinale). Commission E suggests using two to three teaspoons of dry watercress to make a tea for treating cold-related runny nose and cough. Or try an ounce of fresh watercress--it makes a great addition to a salad.

Ginger and watercress make a piquant combination. For colds in summer, when fresh watercress is abundant, I'd suggest combining them.

Willow (Salix, various species). Willow bark is an herbal source of aspirin; the compound salicin, which is found in willow, is a chemical precursor of modern aspirin that has a virtually identical effect. Commission E recognizes willow bark as a pain reliever and anti-inflammatory fever reducer that helps relieve many cold and flu symptoms, including sore throat, fever, headache and other aches.

Many herbalists recommend the bark of the white willow (S. alba), but it doesn't contain much salicin--only 0.5 to 1 percent on a dry-weight basis. Other species contain much more herbal aspirin. These include violet willow (S. daphnoides), crack willow (S. fragilis) and purple osier (S. purpurea). If possible, use these more salicin-rich willows. But in a pinch, you can use white willow. It takes only about a half-teaspoon to a teaspoon of dried herb made into a tea to provide 100 milligrams of salicin, which should be enough to relieve the aches related to colds. Remember, though, that if you're allergic to aspirin, you probably shouldn't take aspirin-like herbs, either.

Also remember that you should not give either aspirin or its natural herbal alternatives to children with colds. When children take aspirin-like drugs for viral infections (especially colds, flu and chicken pox), there's a chance that they might develop Reye's syndrome, a potentially fatal condition that damages the liver and brain.

Garlic-and-onion chicken soup. I heartily agree with the folkloric tradition that hot, spicy chicken soup is good for colds and flu. Just make sure you use lots of garlic and onions. And along with your vegetables, throw in some ginger and hot red pepper. Good food--and good medicine.