Jerusalem Post

ByALONA MATZLIACH, NATUROPATH

This winter brings with it an especially strong wave of flu, with prolonged symptoms and increasing morbidity. How can you strengthen the body naturally, and ease the symptoms?

In recent winters it seems that the flu is no longer a “simple winter illness.” More and more people report that the illness lasts for weeks, that the cough doesn’t go away, and that even after the fever subsides — the body remains exhausted. This year, more than ever, this feeling is intensified. This happens not only because of the virus itself, but because our body is coming into this winter after two consecutive years of psychological stress, instability, and war, which have deeply affected the immune system. When we live for a long time in a state of alertness, the body continuously secretes stress hormones such as cortisol and adrenaline. These hormones are meant for a short emergency situation, but when they remain high for weeks and months — they weaken the immune system, slow down the body’s recovery ability, and allow the illness to “get stuck” in the body.
In addition, the winter itself creates conditions that facilitate the spread of flu viruses: Cold and dry air dries the mucous membranes that protect the respiratory tract, extended time spent in closed spaces increases the chances of infection, and shorter daylight hours reduce vitamin D levels, which is essential for immune system function. Studies have shown that maintaining humidity in a room — at home or in educational settings — significantly reduces the frequency of respiratory infections. All of these together create a situation in which even after the body has “finished” the acute illness, it does not recover immediately, and the fatigue, cough, and weakness continue.

In such a situation, the goal is not to “fight the virus,” but to support the body so that it can restore itself. This is where medicinal plants and supportive nutrition come into play, whose purpose is strengthening, calming, and recovery — not a “quick fix.”

Echinacea, for example, is suitable for the stage in which the illness is active. It is not intended for daily prevention, but when flu symptoms appear — it helps activate the immune system, eases sore throat and mild cough, and helps shorten the duration of the illness. It is taken only during the illness, not as a daily habit.

Black elderberry is suitable both during the illness and afterward. It is rich in antioxidants, helps reduce fever, eases coughing, and supports the body’s recovery even at the stage in which one is “not supposed to be sick anymore,” but still feels weakness or a dry cough that continues. Elderberry helps restore the body and prevents being pulled into a cycle of recurring flu.
Plantago (plantain) is a gentle herb especially intended for persistent cough. It soothes irritated mucous membranes, breaks down phlegm, and eases breathing. It can be used as an infusion throughout the day and is suitable for both children and adults.

Astragalus is for recovery: It is not suitable during fever or active infection. Its role is to rebuild the immune system after recovery. It supports resilience, reduces the tendency for recurring infections, and helps the body “close gaps” after the illness. It can be added to soups in winter as part of a strengthening routine.
Alongside medicinal plants, there are additional ways to significantly reduce the likelihood of getting winter illnesses:
Maintaining hygiene and hand washing.
Keeping the body warm with appropriate clothing (especially protecting the feet and head).
Proper ventilation of closed spaces and maintaining humidity in the room using a humidifier, diffuser, or even a bowl of water when heating is on.
It is recommended to prefer warm food such as soups, stews, and cooked vegetables over cold food.

It is important to increase the consumption of foods rich in vitamins and minerals that support the immune system:
Vitamin C, found in large amounts in red pepper, guava, strawberries, and kiwi
Vitamin D, which comes mainly from sun exposure but also from foods like butter, eggs, fish, and mushrooms
Zinc, found in large amounts in pumpkin seeds, legumes, whole grains, turkey, fish, and beef.
And to conclude, one simple and easy-to-implement tip: Add a calming infusion before bedtime made from plants such as chamomile and passionflower, which contain active compounds that calm the nervous system and help with good sleep — since sleep is one of the most important components of strengthening the immune system.
Recovery from the flu is not a “return to routine” the moment the fever goes down. It is a delicate process in which the body restores, reorganizes, and regains its strength. In a period of prolonged stress and dry winter, the body needs softness, rest, and support — not exertion. The more we listen to it, slow down, eat warm foods, breathe deeply, and allow it to move more slowly — the deeper, more stable, and faster the recovery will be.
Alona Matzliach is a clinical naturopath at “Bara Herbs.”