10 Herbs for Cold and Flu Season: Natural Solutions To Keep You Healthy This Winter

Winter in Portland can be beautiful, but it also brings the challenge of cold and flu season. The damp, chilly air can weaken the immune system making it more difficult to fight off cold, flu, and other illnesses. But, nature has provided us with plenty of locally grown herbs that can help support your health during this time. Whether you’re looking to soothe a sore throat, clear congestion, or boost your immunity, many herbs can be grown right in your garden or harvested from local areas.

In this post, I’ll introduce you to 10 herbs that can help you stay healthy during cold and flu season. And the best part? All of these herbs are either hardy enough to grow in Portland’s mild winter climate, or can be harvested just before winter sets in.

1. Elderberry (Sambucus nigra)

Elderberry is one of the best-known herbs for supporting the immune system and fighting off cold and flu viruses. In Portland, elderberries are typically harvested in late summer to early fall, before the frost hits. Fun fact: Blue Elderberry (Sambucus nigra ssp. Caerulea) is also native to Portland! You can find this plant locally at sustainable, native-focused nurseries such as Sparrowhawk, Echo Valley Natives, and Symbiop Garden Shop.

Health Benefits: Elderberries are packed with antioxidants and vitamin C, which help strengthen the immune system and reduce the severity of cold symptoms. Elderberry syrup is a popular remedy for shortening the duration of illness. Here is some science on it!

Growing in Portland: Elderberry bushes are hardy and grow well in Portland’s damp climate. They prefer full sun and well-drained soil. You can harvest elderberries in late summer and fall, then make elderberry syrup or tinctures for winter use.

Tips: Elderberry can only be consumed after it has been cooked, never eat raw! Elderberry syrup is a great choice for a DIY remedy, and elderberry lozenges! I harvest mine in early fall and freeze them until I am ready to use in winter.

2. Oregano (Origanum vulgare)

Oregano isn’t just for cooking; it’s also a powerful herb for fighting colds and flu. Known for its antimicrobial properties, oregano can help clear up respiratory infections and ease cold symptoms.

Health Benefits: Oregano is rich in antioxidants and has antibacterial, antiviral, and antifungal properties. It’s particularly helpful for respiratory issues such as coughs, bronchitis, and congestion. Oregano also has immune-boosting properties.

Growing in Portland: Oregano is a hardy perennial herb that thrives in Portland’s cool, damp climate. It prefers full sun and well-drained soil, making it easy to grow in your garden or in containers. Oregano can be harvested in the late summer or early fall, and the leaves can be dried and used throughout the winter.

Tips: You can create oregano tea by steeping fresh or dried oregano leaves in hot water, or use oregano oil for steam inhalation to clear nasal congestion. I also love to use oregano in immunity support tinctures and for making DIY finishing salts and vinegar!

3. Peppermint (Mentha piperita)

Peppermint is one of the most versatile herbs for cold and flu season. It can be grown year-round in Portland and is perfect for addressing symptoms like sore throat, congestion, and digestive issues.

Health Benefits: Peppermint’s menthol content helps clear nasal passages, reduce sinus pressure, and soothe sore throats. It also has antibacterial properties and can relieve nausea and digestive discomfort.

Growing in Portland: Mint is hardy and easy to grow in Portland’s cool weather. It does well in containers or garden beds, thriving in partial shade and moist soil. It tends to stick around through late fall, during which time I harvest and dry for use in winter.

Tips: Brew peppermint tea by steeping fresh or dried leaves in hot water. You can also use peppermint essential oil in a diffuser to relieve sinus congestion or apply it topically (diluted with a carrier oil) to soothe headaches. Spearmint is also a wonderful herbal ally for winter! Another great use min is in a DIY congestion salve along with plants like eucalyptus.

4. Thyme (Thymus vulgaris)

Thyme is an excellent herb for respiratory support, especially during cold and flu season. Known for its antimicrobial properties, thyme can help with coughing, congestion, and sore throats.

Health Benefits: Thyme is great for treating respiratory infections, easing coughing, and soothing sore throats. It’s also known for its antibacterial properties, which help fight infections.

Growing in Portland: Thyme is hardy and can survive Portland’s winters. It prefers full sun and well-drained soil, making it perfect for both garden beds and containers. I like to harvest some before our first frost just in case we get really cold weather that can take a thyme plant out.

Tips: Make a simple thyme tea by steeping fresh or dried leaves in hot water. You can also make thyme-infused vinegar, tinctures or lozenges.

5. Rosemary (Rosmarinus officinalis)

Rosemary is a wonderful herb for promoting overall health during the cold and flu season. It has anti-inflammatory, antimicrobial, and circulatory-supporting properties.

Health Benefits: Rosemary helps reduce inflammation and relieve muscle aches and headaches. It’s also a great herb for improving circulation, which is important when your body is fighting off illness. Here is some science on the benefits of rosemary – truly an herbal powerhouse!

Growing in Portland: Rosemary is fairly hardy and can grow in Portland with some care during the winter months. It prefers full sun and well-drained soil. You can grow it in containers or plant it in a protected spot in your garden. My lovely rosemary bush even survived the ice storm we had here last year!

Tips: Make a rosemary oil infusion by steeping fresh rosemary in olive oil. Use the oil to massage sore muscles or rub it on your chest to relieve respiratory symptoms. It’s also great in teas and tinctures! I also love it for DIY salts for cooking and for gifts.

6. Sage (Salvia officinalis)

Sage is a powerhouse herb with a wide range of health benefits. It has antibacterial, anti-inflammatory, and antiviral properties that make it an excellent remedy for sore throats and digestive discomfort during the winter months.

Health Benefits: Sage is great for soothing sore throats, reducing coughing, and supporting digestion. It also has antimicrobial properties that can help fight infections and reduce inflammation.

Growing in Portland: Sage is hardy enough to grow in Portland’s climate and can be harvested throughout the winter months. It thrives in full sun and well-drained soil.

Tips: Brew a sage tea by steeping fresh or dried leaves in hot water. Add lemon for additional soothing benefits. You can also make a sage-infused sore throat spray or lozenges to use as a natural remedy for sore throats.

7. Lemon Balm (Melissa officinalis)

Some people call Lemon balm a weed (for shame!) but it is one of my all-time favorite herbs! It is a gentle, calming herb that can support your immune system during the cold and flu season. It’s also known for its antiviral properties, making it useful for treating mild viral infections.

Health Benefits: Lemon balm helps reduce fever, calm the nervous system, and treat cold sores. It’s also antiviral, helping to support your body’s fight against colds and flu. It’s also wonderful for its calming properties, perfect for the stressful holiday season!

Growing in Portland: Lemon balm is easy to grow in Portland. It thrives in partial shade and moist, well-drained soil. This hardy perennial can be grown in your garden beds or in containers, and it’s perfect for year-round harvesting.

Tips: Lemon balm tea is a soothing remedy for colds, anxiety, and sleep issues. You can also use it to make a refreshing winter drink by steeping the leaves in hot water for a tea, or using them in a smoothie!

8. Olive Leaf (Olea europaea)

Olive leaf is an herb with strong antiviral properties that is especially effective for fighting off colds and flu. While olive trees don’t grow in Portland, you can easily grow olive leaf plants indoors or in a greenhouse.

Health Benefits: Olive leaf extract is known for its potent antiviral properties and immune-boosting effects. It also reduces inflammation and helps regulate blood sugar.

Growing in Portland: Believe it or not, Olive trees can survive Portland’s winter temperatures and are evergreen! Not only can we harvest the olive fruits in winter, but you can use the leaves too. I love adding them to a modern Mediterranean edible garden design. My favorite olive tree for Portland gardens is Arbequina.

Tips: Make olive leaf tea by steeping the dried leaves in hot water. It’s a great antiviral and immune-supporting drink during cold and flu season. I also really love using the leaves in a tincture. My immune tincture for this winter I created with olive leaves, oregano, and tulsi!

9. Mullein (Verbascum thapsus)

Mullein is a fantastic herb for respiratory health, especially for soothing sore throats, easing coughing, and clearing congestion. It’s often used to treat bronchitis and other respiratory infections.

Health Benefits: Mullein is excellent for relieving respiratory discomfort, loosening mucus, and reducing coughing. It also has anti-inflammatory properties that help soothe irritated throats and lungs.

Growing in Portland: Mullein is a biennial herb that grows easily in Portland. It prefers full sun and well-drained soil and can be found in wild areas around the city. You can also cultivate it in your garden. Its wonderful for wildlife and can be harvested up until we get a hard frost.

Tips: Make a simple mullein tea to ease coughing and clear congestion, or infuse mullein flowers in olive oil to create a chest rub for respiratory relief. It’s also great in a tincture!

10. Nettle (Urtica dioica)

Nettle is a highly nutritious herb packed with vitamins and minerals, making it a great overall health tonic, especially when you’re feeling run down during cold and flu season.

Health Benefits: Nettle is rich in vitamin C, iron, and calcium, which are essential for supporting your immune system. It also has anti-inflammatory properties and can help alleviate seasonal allergies.

Growing in Portland: Nettle grows abundantly in Portland’s wild spaces, especially in shaded, moist areas. You can also grow nettles in your own garden in rich, moist soil. It dies back in winter, but can be cultivated or foraged in spring and fall, and then dried to use in winter.

Tips: Nettle tea is a great way to boost your immune system. You can also use fresh nettles in soups or smoothies for an added nutritional boost. Be careful though when harvesting, the trichomes on the leaves “sting", so wear gloves!

Conclusion

These 10 locally grown herbs can help you stay healthy and fight off cold and flu symptoms naturally during Portland’s wet winter months. By growing these plants in your own garden, you’ll have a ready supply of herbal remedies at your fingertips whenever you need them, and you'll know they have been grown sustainably, with no pesticides or herbicides!

If you want to learn more about making your own herbal remedies, join me for my Winter Wellness Workshop at Leikam Brewing on January 25th from 4-6pm! We’ll be creating immune-boosting teas, sore throat sprays, and congestion salves using herbs like those mentioned above. Tickets also include a beverage for all attendees!

Grab Tickets Here! – spots are limited!

By Gina Southern-Monson

Founder of Vessel Kitchen Gardens