Advice for self care to support Covid-19 symptoms
When using herbal medicine, it’s always important to stress that we’re treating the whole person and not just the disease. With acute medicine we need to do both, so we’re combining what we know about the specific disease process with care for how the symptoms are manifesting differently in each person.
This sheet is the basic self care advice that we send to those who contact us, so that they can start to be able to care for themselves and family at home. We could have included many more ideas, but we also wanted to keep it as simple as possible. Choose what you can do most easily and what feels appropriate at the time.
With some of these self care recipes, we will supply you with the ready made teas or mixes but we have tried to focus on herbs/spices/foods that are easily available.
This list runs alongside a more tailored individual mix of herbs that we will prescribe to those that seek more help. We will then be as responsive as we can be with different herbs to the changing symptom picture in each individual. For these specific treatments we have a more involved and evolving protocol that is developing as more is learnt about this novel virus. The information that is specific to Covid-19 has been collated from herbalists and medics worldwide.
A holistic perspective on immunity focuses on sleeping as much as you can as this is when the body repairs itself. Rest, eat as well as you can, reduce intake of alcohol, recreational drugs and smoking and stay hydrated. Try to relieve stress in whichever way you know how as this will also improve your immunity.
In response to the pandemic we have also made several videos. We focus on building resilience through daily use of herbs including mineral tonics, long-term immune tonics, supporting the nervous system & sleep, acute immunity and some herb walks showing you native herbs growing now. https://www.youtube.com/channel/UCgpHjzWXBfhrWxFmswPSQfA
This document is divided into several parts under the red headings
General Immune Tonics:
See video: https://www.youtube.com/watch?v=fgU2NT-m230
Mushroom & Seaweed Broths:
All mushrooms contain immuno-modulating polysaccharides, which are embedded in the cell walls. Some of the most renowned medicinal mushrooms that are good in food include shitake, porcini, oyster mushrooms, lions mane and maitake. But you could use button or chestnut mushrooms too. You can use fresh or dried.
Seaweeds also contain immune tonics polysaccharides in seaweeds that are able to modulate the immune systems response, useful for infection. We use kelp (Kombu), seagrass and lettuce, dulse and nori. Some of these can now be found in health food shops or supermarkets.
Good online native seaweed suppliers are:
https://www.cornishseaweed.co.uk/product/whole-seaweed-range-copy/
https://beachfood.co.uk/ (unfortunately closed at this time)
https://maraseaweed.com/ (unfortunately closed at this time)
Both seaweeds and mushrooms need to be cooked for a while to release these immune tonic properties so the best way is in stews, soups or stocks. We make a stock of a variety of mushrooms, seaweeds, culinary herbs like thyme, oregano, rosemary. We cook for several hours then add to ice cube trays and use a few everytime you cook. You can also add a bit of hot water and drink them as broth teas.
When symptoms begin:
Thyme, Mint, Sage, Rosemary, Elderflower
The tea can be one or a mix of any of these. 1 tsp per cup of hot water, leave for 15 mins.
Drink 2-3 cups a day
Take hand or foot TEPID baths with diaphoretic tea and 1⁄4 cup of apple cider vinegar. After a bath, wrap up in a warm towel immediately. Use a tepid flannel of diaphoretic tea and apple cider vinegar on forehead or wrap the feet in a flannel soaked in it
Particularly good for the cold shivery feeling of viruses. You can make a strong decoction of ginger root, star anise, cardamom. Boil and simmer (decoct) these roots for 40 minutes, you can make it up in batches and reheat. Dessert spoon of ginger chopped up, 2 cardamom pods opened up and 1 star anise broken up per cup.
Drink throughout the day, 2-3 cups. Can be mixed with the fever teas. If you are very hot don’t use this stick with the fever tea.
This can be used as a footbath. Make as a tea then add to warm water in a bowl for a footbath.
2 teaspoons of mustard powder (optional)
3 - 4 litres of hot water
Soak your feet for 20 minutes in this footbath
Here’s some more information on mustard footbaths:
https://www.sundalahealth.com.au/blogs/recipes/mustard-foot-bath-for-congestion-aches-and-circulation
If you are using any roots, then boil and simmer for 30 minutes. Drink lukewarm.
1 bulb of garlic
Finely chopped thyme, sage, rosemary (optional)
Sugar
Take a clean jar and place a layer of onion slices in the bottom.
Then a sprinkling of garlic, thyme and spices
Then a layer of sugar
Repeat till you get to the top of the jar, finishing with a sugar layer.
Leave for 24 hours so that the sugar can pull liquid out of the onion and garlic, making a cough syrup medicine. You can start taking the syrup at this stage if you need to.
After 48-72 hours strain the bits so that the syrup lasts longer.
Keep in the fridge for 1-2 weeks
Sore Throat
Breathing Exercises to maximise oxygen uptake:
This can be done to help with increasing lung capacity as well as to help if you feel like you have got the virus. It is recommended as preventative support as well as to do as soon as you feel ill.
The first two techniques are from videos explained by two different doctors.
1. https://www.youtube.com/watch?feature=youtu.be&v=HwLzAdriec0&app=desktop
Summary of Active Cycle of Breathing Technique from above video:
1. SIT UPRIGHT:
[DeepBreath + Hold 5 sec] x 5
[DeepBreath + Cough Into Cloth] x 1
Repeat a 2nd time.
2. LIE ON STOMACH:
[Breath slightly deeper than normal]
Continue for 10 min.
3. REPEAT REGULARLY.
2. https://www.youtube.com/watch?v=dZaAQnCw-3w&feature=youtu.be
There are *THREE* techniques in this link:
*** Check the safety Checklist in comments below video before starting***
Recommend starting slow, perhaps even with just one set of breaths once a day to begin with, and then increase up to three times per day, following the mealtime guidelines, and performing no more than 15-20 minutes each time, to ensure respiratory muscles do not become exhausted. Reduce this considerably for patients with underlying medical conditions
3.Breathing technique to increase lung capacity:
When the breath is taken in, hold it without closing any part of your mouth or throat but only by using the muscles of your chest. Most people will find this a bit unusual and it may take practice to get the hang of it. Ideally, hold for 6 to 10 seconds. If you can't yet manage 6 seconds then as long as you can manage. This is effectively an isometric exercise for your chest muscles and it will help to maintain or rebuild your breathing capacity.
Other lung support techniques:
Cough and chest pain:
Keep on doing all the above and then include:
This is a demonstration on how to do it: https://www.youtube.com/watch?v=xXvcFM_dBLI&feature=youtu.be
You can use essential oils of lavender, eucalyptus, peppermint, rosemary or thyme. You can also use a big handful of the dried or fresh herbs. Make sure to keep your eyes closed and breathe deeply to inhale the therapeutic properties. Steam for 5-10 minutes.
Leave to infuse for 24 hours, then strain. 20 drops each of or a combination of 3 essential oils e.g. Eucalyptus, Thyme, Wintergreen, Rosemary, Lavender. and rub on the front and back of the chest twice daily.
Castor oil packs are made by soaking a piece of flannel in castor oil, which can be warmed up gently and placing the flannel on the skin. The flannel can be covered with baking paper (to make it less messy), and then covered with a small towel, and then a hot water bottle is placed over it to heat the pack. Leave for up to an hour and then wash oil off with bicarbonate of soda, if you don't do this it can cause irritation.
For exact instructions see: http://www.regenerationsprings.com/CastorOilPacks.htm
Nutrition/Supplements to support immunity:
It is important to eat as many different coloured vegetables and fruit as possible to get the full spectrum of vitamins and minerals to help with immunity and energy levels. It has now been shown that your gut flora really helps with immunity so eating small amounts of a range of fermented foods could be helpful. (sauerkraut, kombucha, milk or water kefir etc)
Vitamin A, C and D, selenium and zinc are all important to boost immunity. If you are ill or particularly vulnerable to infections then a general multivitamin would be advised on top of these others. Good brands are Viridian, Natures Plus, Cytoplan, HIgher Nature.
When ill:
Vitamin C 2-3000 mg a day
Food source: eat as many peppers, citrus fruits (oranges, tangerines, grapefruit), fresh thyme and parsley, dark leafy green veg, broccoli, berries (strawberries, raspberries, blueberries)
Zinc 60 mg a day for a week, then reduce to 30 mg until recovered.
Food Source: raw nuts, mushrooms, spinach, pumpkin seeds, oats
Selenium
Food source: Brasil nuts, sunflower seeds, eggs
Vitamin A
Food source of beta carotenes (precursor to vit A): Orange and yellow vegetables and fruits, broccoli, spinach, and most dark green, leafy vegetables.
Prevention:
Vitamin D - sun exposure between April-October in the UK.
5000iu a day supplement. (also take whilst ill)
Food sources: sun grown/dried mushrooms, oily fish, such as salmon, sardines and mackerel and eggs
Sleep/Anxiety -
See video three in our series: https://www.youtube.com/watch?v=VQA1djOJF3E
We explain and talk about lots of different herbs to help relax and for sleep.
We do the majority of healing and repair whilst we sleep so it's important to get as much deep sleep as possible. Accessible herbs are chamomile, and sleepy herb combinations you can get now from most shops/supermarkets. The key is to brew them for a long time 20-30 mins (can be up to an hour if not strong enough) and then drink half an hour before bed.
Anxiety seems to be part of Covid 19. It's probably due to general pandemic anxiety and then the symptoms can be anxiety provoking. The sleep herbs can help but only brew them for 10-15 minutes.
Other great herbs are limeflower, lemon balm, skullcap, lavender
Recovery:
It’s really really important to convalesce after any illness, i.e. to ease yourself back to health gradually without putting pressure on yourself to be well straight away, this is to prevent a relapse, and to ensure that you fully recover.
When using herbal medicine, it’s always important to stress that we’re treating the whole person and not just the disease. With acute medicine we need to do both, so we’re combining what we know about the specific disease process with care for how the symptoms are manifesting differently in each person.
This sheet is the basic self care advice that we send to those who contact us, so that they can start to be able to care for themselves and family at home. We could have included many more ideas, but we also wanted to keep it as simple as possible. Choose what you can do most easily and what feels appropriate at the time.
With some of these self care recipes, we will supply you with the ready made teas or mixes but we have tried to focus on herbs/spices/foods that are easily available.
This list runs alongside a more tailored individual mix of herbs that we will prescribe to those that seek more help. We will then be as responsive as we can be with different herbs to the changing symptom picture in each individual. For these specific treatments we have a more involved and evolving protocol that is developing as more is learnt about this novel virus. The information that is specific to Covid-19 has been collated from herbalists and medics worldwide.
A holistic perspective on immunity focuses on sleeping as much as you can as this is when the body repairs itself. Rest, eat as well as you can, reduce intake of alcohol, recreational drugs and smoking and stay hydrated. Try to relieve stress in whichever way you know how as this will also improve your immunity.
In response to the pandemic we have also made several videos. We focus on building resilience through daily use of herbs including mineral tonics, long-term immune tonics, supporting the nervous system & sleep, acute immunity and some herb walks showing you native herbs growing now. https://www.youtube.com/channel/UCgpHjzWXBfhrWxFmswPSQfA
This document is divided into several parts under the red headings
- General immunity (including all our videos with link above)
- What to do when symptoms begin
- Sore throats
- Breathing techniques and general lung support
- Chest/Cough
- Nutrition/Supplements
- Sleep/Anxiety
- Recovery
General Immune Tonics:
See video: https://www.youtube.com/watch?v=fgU2NT-m230
Mushroom & Seaweed Broths:
All mushrooms contain immuno-modulating polysaccharides, which are embedded in the cell walls. Some of the most renowned medicinal mushrooms that are good in food include shitake, porcini, oyster mushrooms, lions mane and maitake. But you could use button or chestnut mushrooms too. You can use fresh or dried.
Seaweeds also contain immune tonics polysaccharides in seaweeds that are able to modulate the immune systems response, useful for infection. We use kelp (Kombu), seagrass and lettuce, dulse and nori. Some of these can now be found in health food shops or supermarkets.
Good online native seaweed suppliers are:
https://www.cornishseaweed.co.uk/product/whole-seaweed-range-copy/
https://beachfood.co.uk/ (unfortunately closed at this time)
https://maraseaweed.com/ (unfortunately closed at this time)
Both seaweeds and mushrooms need to be cooked for a while to release these immune tonic properties so the best way is in stews, soups or stocks. We make a stock of a variety of mushrooms, seaweeds, culinary herbs like thyme, oregano, rosemary. We cook for several hours then add to ice cube trays and use a few everytime you cook. You can also add a bit of hot water and drink them as broth teas.
When symptoms begin:
- Fever Tea
Thyme, Mint, Sage, Rosemary, Elderflower
The tea can be one or a mix of any of these. 1 tsp per cup of hot water, leave for 15 mins.
Drink 2-3 cups a day
Take hand or foot TEPID baths with diaphoretic tea and 1⁄4 cup of apple cider vinegar. After a bath, wrap up in a warm towel immediately. Use a tepid flannel of diaphoretic tea and apple cider vinegar on forehead or wrap the feet in a flannel soaked in it
- Ginger Spicey Decoction and footbath
Particularly good for the cold shivery feeling of viruses. You can make a strong decoction of ginger root, star anise, cardamom. Boil and simmer (decoct) these roots for 40 minutes, you can make it up in batches and reheat. Dessert spoon of ginger chopped up, 2 cardamom pods opened up and 1 star anise broken up per cup.
Drink throughout the day, 2-3 cups. Can be mixed with the fever teas. If you are very hot don’t use this stick with the fever tea.
This can be used as a footbath. Make as a tea then add to warm water in a bowl for a footbath.
- Mustard Foot Bath
2 teaspoons of mustard powder (optional)
3 - 4 litres of hot water
Soak your feet for 20 minutes in this footbath
Here’s some more information on mustard footbaths:
https://www.sundalahealth.com.au/blogs/recipes/mustard-foot-bath-for-congestion-aches-and-circulation
- Soothing herbs can help with the dry, irritated, burning sensations that are being reported and are good to have alongside the heating pungent herbs like ginger. It seems like this dryness can be related to the pain some people are feeling, so remember to soothe the tissues.
If you are using any roots, then boil and simmer for 30 minutes. Drink lukewarm.
- Onion Syrup - this will help with general circulation to the lungs.
1 bulb of garlic
Finely chopped thyme, sage, rosemary (optional)
Sugar
Take a clean jar and place a layer of onion slices in the bottom.
Then a sprinkling of garlic, thyme and spices
Then a layer of sugar
Repeat till you get to the top of the jar, finishing with a sugar layer.
Leave for 24 hours so that the sugar can pull liquid out of the onion and garlic, making a cough syrup medicine. You can start taking the syrup at this stage if you need to.
After 48-72 hours strain the bits so that the syrup lasts longer.
Keep in the fridge for 1-2 weeks
- Raw garlic
Sore Throat
- Gargle with antiseptic herbs like Sage, Thyme, Rosemary or Myrrh. Either an infusion or as a tincture. Herbs with plenty of mucilage are very soothing for the throat like marshmallow root or liquorice. Linseed or chia seeds can be soaked overnight and eaten.
- Garlic salt antiseptic gargle
Breathing Exercises to maximise oxygen uptake:
This can be done to help with increasing lung capacity as well as to help if you feel like you have got the virus. It is recommended as preventative support as well as to do as soon as you feel ill.
The first two techniques are from videos explained by two different doctors.
1. https://www.youtube.com/watch?feature=youtu.be&v=HwLzAdriec0&app=desktop
Summary of Active Cycle of Breathing Technique from above video:
1. SIT UPRIGHT:
[DeepBreath + Hold 5 sec] x 5
[DeepBreath + Cough Into Cloth] x 1
Repeat a 2nd time.
2. LIE ON STOMACH:
[Breath slightly deeper than normal]
Continue for 10 min.
3. REPEAT REGULARLY.
2. https://www.youtube.com/watch?v=dZaAQnCw-3w&feature=youtu.be
There are *THREE* techniques in this link:
- Box Breathing for anxiety and hyperventilation
- Dr Munshi's 5 Second Breath Hold, for improving ventilation to lower lobes, stretching and improved function of respiratory muscles
- Deep Diaphragmatic Breathing, for improved ventilation of lower lung zones
*** Check the safety Checklist in comments below video before starting***
Recommend starting slow, perhaps even with just one set of breaths once a day to begin with, and then increase up to three times per day, following the mealtime guidelines, and performing no more than 15-20 minutes each time, to ensure respiratory muscles do not become exhausted. Reduce this considerably for patients with underlying medical conditions
3.Breathing technique to increase lung capacity:
When the breath is taken in, hold it without closing any part of your mouth or throat but only by using the muscles of your chest. Most people will find this a bit unusual and it may take practice to get the hang of it. Ideally, hold for 6 to 10 seconds. If you can't yet manage 6 seconds then as long as you can manage. This is effectively an isometric exercise for your chest muscles and it will help to maintain or rebuild your breathing capacity.
Other lung support techniques:
- HEAT on your mid-back. Use a water bottle or lie on your front in the sun.
- Pummeling your lungs, gently but firmly, however you can, keeps mucus moving. Cupping your hand to make an air cushion helps a lot with getting a vibration to help break up and keep mucus nice and fluid so it can be coughed up.
Cough and chest pain:
Keep on doing all the above and then include:
- Onion Poultice
This is a demonstration on how to do it: https://www.youtube.com/watch?v=xXvcFM_dBLI&feature=youtu.be
- Steam Inhalations
You can use essential oils of lavender, eucalyptus, peppermint, rosemary or thyme. You can also use a big handful of the dried or fresh herbs. Make sure to keep your eyes closed and breathe deeply to inhale the therapeutic properties. Steam for 5-10 minutes.
- Garlic and ginger oil chest oil
Leave to infuse for 24 hours, then strain. 20 drops each of or a combination of 3 essential oils e.g. Eucalyptus, Thyme, Wintergreen, Rosemary, Lavender. and rub on the front and back of the chest twice daily.
- Castor Oil - useful for the lingering chest pain/shortness of breath
Castor oil packs are made by soaking a piece of flannel in castor oil, which can be warmed up gently and placing the flannel on the skin. The flannel can be covered with baking paper (to make it less messy), and then covered with a small towel, and then a hot water bottle is placed over it to heat the pack. Leave for up to an hour and then wash oil off with bicarbonate of soda, if you don't do this it can cause irritation.
For exact instructions see: http://www.regenerationsprings.com/CastorOilPacks.htm
- Remember Breathing Techniques (see above)
Nutrition/Supplements to support immunity:
It is important to eat as many different coloured vegetables and fruit as possible to get the full spectrum of vitamins and minerals to help with immunity and energy levels. It has now been shown that your gut flora really helps with immunity so eating small amounts of a range of fermented foods could be helpful. (sauerkraut, kombucha, milk or water kefir etc)
Vitamin A, C and D, selenium and zinc are all important to boost immunity. If you are ill or particularly vulnerable to infections then a general multivitamin would be advised on top of these others. Good brands are Viridian, Natures Plus, Cytoplan, HIgher Nature.
When ill:
Vitamin C 2-3000 mg a day
Food source: eat as many peppers, citrus fruits (oranges, tangerines, grapefruit), fresh thyme and parsley, dark leafy green veg, broccoli, berries (strawberries, raspberries, blueberries)
Zinc 60 mg a day for a week, then reduce to 30 mg until recovered.
Food Source: raw nuts, mushrooms, spinach, pumpkin seeds, oats
Selenium
Food source: Brasil nuts, sunflower seeds, eggs
Vitamin A
Food source of beta carotenes (precursor to vit A): Orange and yellow vegetables and fruits, broccoli, spinach, and most dark green, leafy vegetables.
Prevention:
Vitamin D - sun exposure between April-October in the UK.
5000iu a day supplement. (also take whilst ill)
Food sources: sun grown/dried mushrooms, oily fish, such as salmon, sardines and mackerel and eggs
Sleep/Anxiety -
See video three in our series: https://www.youtube.com/watch?v=VQA1djOJF3E
We explain and talk about lots of different herbs to help relax and for sleep.
We do the majority of healing and repair whilst we sleep so it's important to get as much deep sleep as possible. Accessible herbs are chamomile, and sleepy herb combinations you can get now from most shops/supermarkets. The key is to brew them for a long time 20-30 mins (can be up to an hour if not strong enough) and then drink half an hour before bed.
Anxiety seems to be part of Covid 19. It's probably due to general pandemic anxiety and then the symptoms can be anxiety provoking. The sleep herbs can help but only brew them for 10-15 minutes.
Other great herbs are limeflower, lemon balm, skullcap, lavender
Recovery:
It’s really really important to convalesce after any illness, i.e. to ease yourself back to health gradually without putting pressure on yourself to be well straight away, this is to prevent a relapse, and to ensure that you fully recover.
- REST. Do as little as possible. If you start to feel better take it very slowly as it seems to be quite easy to relapse quite quickly.
- Keep eating the seaweed/mushroom broths. Also, ensure you eat well to continue to get the nutrition you need for immunity, concentrating on a wide range of different vegetables.
- Gentle movement
- Lung Healing Herbs
