Cold or Flu – As autumn and winter arrive, flu season usually begins as well. Many people notice the first symptoms as a tickling sensation in the throat, a runny nose, fatigue or muscle aches. There are many ways to support the immune system naturally.
What exactly are viruses?
Viruses are very small microorganisms—even smaller than bacteria. Unlike bacteria, viruses cannot reproduce independently; they need a living host cell to do so. In practice, this means that a virus enters the body’s cells and uses their resources to produce new copies of itself. Viruses consist of genetic material (DNA or RNA) surrounded by a protein coat. Well-known viruses that infect humans include influenza viruses, herpesviruses, enteroviruses and many viruses that cause respiratory infections.
Cold or Flu – what is the difference?
Although viral and bacterial infections can cause similar symptoms, their mechanisms are very different. Bacteria are living, single-celled organisms that can reproduce independently. Most bacteria are beneficial to humans—for example, intestinal bacteria aid digestion and support immune-system function. Some bacteria can nevertheless cause diseases such as streptococcal infections, pneumonia, urinary tract infections, salmonellosis and Lyme disease. Bacterial infections can often be treated with antibiotics.
Viruses are not cells and cannot live independently of a host organism. Antibiotics therefore do not work against viruses. In the case of viral illnesses, the focus is generally on relieving symptoms, resting, drinking enough fluids and supporting the immune system.
Viral illnesses and influenza
Both viral illnesses and influenza are infectious diseases, but their symptoms and severity can differ considerably. Both are caused by viruses, but influenza tends to be more severe and carries a greater risk of complications.
The common cold
The common cold is very widespread and is usually a fairly mild viral illness. It can be caused by more than 200 different viruses, most commonly rhinoviruses. Typical symptoms include a runny or blocked nose, sore throat, sneezing, a mild cough, fatigue and sometimes a fever. A cold usually lasts about a week, although coughing and nasal congestion may persist for longer.
Influenza (the flu)
Influenza is a considerably more serious illness caused by influenza viruses A, B and C. It is characterised by a rapidly rising high fever, severe muscle aches, headache, chills, a dry cough, and pronounced exhaustion and weakness. Influenza can also cause complications, such as pneumonia, particularly in older people, children and those with weakened immune systems.
How can viral illnesses be prevented?
Good hand hygiene remains one of the most important ways to prevent infections. It is also worth supporting the body with sufficient sleep, a varied diet based on wholesome foods, vitamins C and D, and medicinal herbs. During the cold season, vitamin-rich berries and aromatic medicinal plants can be especially valuable.
Medicinal herbs to support the body during viral illnesses
Natural medicinal herbs have been used for centuries to ease respiratory complaints, coughs, fever and general weakness. Many medicinal plants contain flavonoids, polyphenols, essential oils, tannins and mucilage, which may have body-supporting, soothing and respiratory-supporting effects. During an illness, herbal tea is more than just a warm drink: when prepared properly, it can help keep the body hydrated, soothe mucous membranes, support the respiratory tract and ease coughing.
The quantity of herbs matters
The strength of herbal tea is important. If there are too few herbs in the tea, its effect is often very weak. A good-quality herbal tea should contain around 2–3 grams of medicinal herbs per cup. In practice, this means that a good-quality tea bag should also contain a sufficient quantity of herbs—not just a small symbolic amount. When there are enough herbs and the tea is allowed to steep properly, the plants’ beneficial compounds are released into the water much more effectively.
Especially during colds and flu, consider mullein, thyme, linden blossom, raspberry leaf, yarrow, ginger, calendula or rosehip. Strong herbal infusions made from these plants may provide noticeable relief, particularly for fever, coughing and nasal congestion.
Herbal Teas to Support You During Cold and Flu Season
The Melie Herbal Tea range includes several herbal teas that are particularly suitable for the cold and flu season and for supporting respiratory health.
Gro-Grokk Herbal Tea contains raspberry leaves and stems, freeze-dried blackcurrants and rosehips. Rich in antioxidants and vitamin C, this herbal tea supports the body’s natural defences, particularly during the cold and flu season.
Virkistävä Herbal Tea contains rosehips, raspberry leaves, great mullein, mallow, linden flowers, freeze-dried raspberries and freeze-dried blackcurrants. A versatile combination to support the respiratory tract, throat and the body’s overall immune defences.
Crisp Herbal Tea contains calendula, thyme, great mullein and yarrow. It focuses particularly on respiratory health, easing coughs and warming the body. We particularly recommend Crisp Herbal Tea in more difficult situations, such as when experiencing a severe cough, a serious respiratory infection caused by influenza, or pneumonia.
Great Mullein Herbal Tea is one of the most traditional herbal teas for supporting respiratory health. It has long been used particularly for coughs, throat irritation, and in connection with colds and influenza. Great mullein leaves and flowers contain mucilage and saponins, which help loosen mucus in the respiratory tract while soothing irritated mucous membranes. Great mullein herbal tea is considered particularly beneficial for dry, irritating coughs, when breathing feels laboured, and the throat feels scratchy. The tea may help open up the airways and make coughing more productive. In traditional herbal practice, great mullein has also been valued as a lung-strengthening plant, which is why it is widely used during the winter season to support respiratory health. Thanks to its mild flavour, great mullein tea is well suited to being enjoyed with honey.
Thyme Herbal Tea is a strong and aromatic herbal infusion that has been used for centuries to support respiratory health. The essential oils contained in thyme, such as thymol and carvacrol, support respiratory function, help loosen mucus and soothe cough irritation. Thyme herbal tea is particularly suitable during the early stages of a cold, for easing a mucus-producing cough, and for relieving congestion and throat irritation. Its warming effect may ease the heavy feeling in the respiratory tract and make breathing more comfortable. Traditionally, thyme has also been used to support digestion. During a cold, warm thyme tea may feel particularly soothing when appetite is poor, or the stomach is sensitive. Thyme’s strong aromatic properties also make it an excellent herb for steam inhalation.
Calendula Herbal Tea is particularly known for its immune-supporting and cleansing properties. Calendula, with its bright orange flowers, has long been used in connection with inflammation, colds and various infections. Calendula supports the body’s natural defence system, helps the body cleanse itself and supports lymphatic function. It may also promote sweating during a fever and help the body recover from physical strain. Calendula herbal tea is particularly suitable when feeling feverish and for general recovery. Its gentle effects may also soothe the throat and support digestion when appetite is poor or the stomach is irritated.
Raspberry Leaf Herbal Tea is a gentle yet versatile herbal tea that has traditionally been used to strengthen the body and support recovery. Raspberry leaves contain abundant tannins, flavonoids, antioxidants and minerals. During the cold and flu season, raspberry leaf tea has traditionally been used, particularly during fever, to promote sweating and to strengthen overall well-being. Warm raspberry leaf herbal tea feels gentle and soothing, especially when you are tired and feeling under the weather. Its mild, natural flavour makes it easy to enjoy even during illness.
Linden Flower Herbal Tea is one of the best-known traditional cold remedies in Europe. It has traditionally been used particularly in connection with colds, fever and respiratory symptoms. Linden flowers are especially known for their sweat-promoting and body-warming effects. For this reason, linden flower tea is often enjoyed when a cold is beginning, when you feel chilly or when a fever starts to rise. Linden flower tea may help soothe the respiratory tract and bring relief when you are feeling unwell. Its mild, smooth and slightly honey-like flavour makes it a pleasant drink even during illness. In many homes, warm linden flower herbal tea with honey remains one of the most traditional ways to support well-being during a cold.
Medicinal plants and berries during viral illnesses
Mullein (Verbascum thapsus) – a classic herb for the respiratory tract
Mullein is one of the best-known medicinal herbs for supporting the respiratory tract. Traditionally, it has been used for persistent coughs, wet coughs, bronchial irritation, hoarseness and throat roughness, and during colds and flu. Mullein leaves and flowers contain mucilage and saponins, which help loosen mucus in the respiratory tract while soothing irritated mucous membranes. Mullein is therefore considered both an expectorant and a soothing herb. Many people find mullein tea especially useful for a dry, irritating cough when the throat feels rough and breathing is difficult. The tea may help open the airways and make the cough more productive.
In folk medicine, mullein has also been valued as a plant that strengthens the lungs, and it is often used in winter to support respiratory wellbeing. Allow mullein tea to steep long enough for the mucilage to be released into the water. Its flavour is mild, and it goes well with honey.
Thyme – natural support for coughs
Thyme is much more than an aromatic culinary herb. In European herbal tradition, it is one of the most highly regarded medicinal plants for supporting the respiratory tract. Thyme’s essential oils—especially thymol and carvacrol support respiratory function, help loosen mucus, soothe cough irritation and support the body’s natural resistance.
Thyme tea is particularly suitable in the early stages of a cold, for a productive cough, throat irritation and easing nasal congestion. Thyme acts as both an expectorant and a cough-soothing herb. It may help open the airways and reduce the feeling of heaviness in the respiratory tract. Thyme has also traditionally been used to support digestion. During a viral illness, warm thyme tea may be especially pleasant when digestion has slowed, or the stomach feels sensitive.
Ginger – warming and strengthening
Ginger is one of the world’s best-known natural wellbeing ingredients. Its warming effect makes it especially popular in autumn and winter. Ginger warms the body from within, supports circulation, helps with chills, supports the immune system and can also help with nausea and digestive complaints. Studies have noted antiviral properties in ginger, particularly against respiratory viruses.
Many people use ginger tea as soon as the first signs of a cold appear. A hot ginger drink may help ease throat irritation, nasal congestion, feeling cold and fatigue. Ginger is known as an expectorant and combines well with honey and lemon.
Rosehip – a natural source of vitamin C
Rosehip is known for its very high vitamin C content. It also contains abundant antioxidants, flavonoids, carotenoids and polyphenols. Rosehip supports the immune system, helps the body recover and protects cells from oxidative stress. It is particularly suitable for everyday use during the cold season, recovery after an illness and supporting overall resistance. Its fresh, slightly fruity flavour is often enjoyed by children too.
Calendula – supporting immunity and the lymphatic system
Calendula is a bright orange medicinal plant that has been used for centuries as a supportive remedy for inflammation and infections. Calendula supports the immune system, helps the body’s cleansing processes, supports lymphatic function, soothes inflammation and increases sweating during fever.
During a viral illness, the lymphatic system works hard to protect the body. Calendula is thought to support this natural cleansing process. Calendula tea is suitable during fever, for throat irritation and for general recovery. Calendula also supports digestion, which may be useful when appetite has decreased, or the stomach is upset.
Raspberry leaf – a gentle but versatile herb
Raspberry leaf is used to support wellbeing throughout the year, but it may be particularly useful during the cold season. Raspberry leaves contain tannins, flavonoids, antioxidants and various minerals. Traditionally, raspberry leaf tea has been used during fever, to strengthen the body and to support recovery.
Warm raspberry leaf tea is especially comforting and soothing when the body feels tired and chilled. Raspberry leaves help speed up the course of a viral illness by inducing sweating. Raspberry leaf tea combines very well with linden blossom.
Linden blossom – a traditional herb for fever and coughs
Linden blossom is one of Europe’s best-known teas for flu season. Its main traditional properties include promoting sweating, warming the body, soothing the respiratory tract and easing fever. Linden blossom tea is often drunk when there are chills, a rising fever or a general feeling of being unwell, as well as for a tight cough and a sore throat. Warm linden blossom tea with honey remains one of the most traditional ways in many homes to support wellbeing during a cold.
Freeze-dried blackcurrant – the power of antioxidants
Blackcurrant is one of the most nutrient-rich berries of the Nordic region. Freeze-drying helps preserve the berry’s valuable nutrients particularly well. Blackcurrant contains plenty of vitamin C, anthocyanins, flavonoids and antioxidants. Blackcurrant supports the immune system, helps the body combat oxidative stress, supports recovery and soothes a sore throat.
Freeze-dried raspberry – gentle support during illness
Freeze-dried raspberry adds natural vitamins, antioxidants, a pleasant berry flavour and a little energy to tea during illness. Raspberry is especially suitable for soothing the throat, supporting general wellbeing and recovery.
| Plant / berry | Main properties | Potential support during viral illnesses |
| Raspberry leaf | May help promote sweating and ease fever. | Traditionally used during fever and to support recovery. |
| Rosehip | A very rich source of vitamin C and antioxidants. | Supports recovery during colds and flu and supports the immune system. |
| Mullein | Known for soothing coughs and helping loosen mucus. | Soothes an irritated throat and respiratory tract; may help with fatigue and weakness. |
| Mallow herb | Soothing and mucilage-rich plant. | May help with bronchial irritation and a tight cough; soothes throat irritation and dry cough and hoarseness. |
| Linden blossom | Promotes sweating and may help lower fever. | May soothe throat irritation, dry cough and hoarseness; may also help with stomach complaints. |
| Calendula | A plant with anti-inflammatory and soothing properties. | May have a soothing effect for throat irritation and during colds, flu and sore throat; may help with inflammation of the oral mucosa and supports digestion. |
| Thyme | A powerful antiseptic and cough-soothing herb. | Helps loosen mucus, supports the respiratory tract and may ease a runny nose; also supports digestion. |
| Ginger | Has warming and anti-inflammatory properties. | May help with chills, sore throat and a runny nose; supports digestion. |
| Freeze-dried blackcurrant | Very high in vitamin C and antioxidants. | Supports the immune system and may help with throat irritation and fatigue. |
| Freeze-dried raspberry | Contains antioxidants and vitamins that support general resistance. | May help soothe the throat and provides a pleasant berry flavour. |
| Yarrow | various organic acids, sterols, asparagine, phenolic acids and flavonoids, including quercetin, luteolin, apigenin and rutin. | Relieving throat irritation and cough |
Why does warm herbal tea help during illness?
During a viral illness, adequate fluid intake is very important. Warm herbal tea helps maintain fluid balance, supports the mucous membranes, helps loosen and expel mucus from the respiratory tract, warms the body, soothes the throat and supports recovery.
As soon as the first symptoms appear, it is important to drink at least five (5) large mugs of strong herbal tea a day. The quantity of herbs also matters. For the tea to be sufficiently strong and its beneficial compounds to be released properly, use at least 2–3 grams of medicinal herbs per cup.
Medicinal herbs contain natural compounds such as flavonoids, essential oils, antioxidants and mucilage, which support the immune system, soothe inflammation, ease respiratory symptoms, help loosen mucus and support recovery during fever. Drinking plenty of warm fluids also helps the body eliminate waste products more effectively. Many people find that drinking plenty of tea helps the body clear a virus more quickly. When fluid intake is sufficient, mucous membranes stay more moist, the respiratory tract functions better, mucus is easier to clear, and wellbeing is better maintained even during fever.
When we take care of our bodies every day, the body is often better equipped to cope when viruses spread around us.
What should you do when a viral illness strikes?
If you notice the first symptoms a tickling throat, chills, nasal congestion, fatigue or muscle aches, it is worth acting promptly. Based on experience, recovery often depends on how early you begin supporting your body. During a viral illness, the body works extremely hard to protect itself. The most important things are therefore to give it rest, warmth, fluids and nutrient-rich support.
Here is a special herbal tea recipe recommended to support the body during flu, as well as in cases of cough and pneumonia: use one bag of CRISP Herbal Tea per 200–250 ml cup of water. Leave to steep for 10–15 minutes.
Drink the tea over six days according to this schedule: six cups throughout the first day, five cups on the second day, four cups on the third day, and so on. Add one dessertspoon of apple cider vinegar to each cup. Drink the tea warm and unsweetened.
During these six days of drinking the tea, each evening place 2 tablespoons of raw buckwheat groats (preferably organic) in a lidded jar and pour over approximately 100–200 g of kefir. Mix thoroughly and place the jar in the refrigerator overnight. Eat the buckwheat softened in kefir as your first meal in the morning.
Herbal teas and medicinal plants are a valuable part of supporting wellbeing and resistance during the cold and flu season. Sufficient rest, a nutrient-rich diet, good fluid intake and high-quality natural products together provide a strong foundation for the body’s resistance.
The importance of honey during illness
For many people, warm tea with honey is the first remedy for a cold—and for good reason. Honey soothes the throat, softens a cough and quickly provides energy to a tired body. The quality of honey is nevertheless important. It is therefore best to choose honey obtained directly from a local beekeeper, from a trusted producer or verified with a DNA certificate. High-quality, genuine honey also retains its natural properties and aromas better.
Rest is an important part of recovery
Many people try to continue their normal routines for too long when they are ill. However, influenza and a severe cold require a great deal of energy from the body. Adequate rest, sleep and a calm pace help the body focus on recovery.
Often, it is the combined effect of warm tea, honey, rest and the right medicinal herbs that helps ease symptoms and supports natural, faster recovery.
References:
https://www.sciencedirect.com/science/chapter/bookseries/abs/pii/B9780444595300000113
https://www.learningherbs.com/blog/herbs-for-cold-and-flu#gsc.tab=0
https://www.nationalgeographic.com/magazine/article/natural-remedies-herbs-help-fight-cold-flu