When it comes to nasal irrigation, I am an evangelist. If you’re unfamiliar with the term or the process, nasal irrigation is exactly what it sounds like: removing mucous, dirt, and debris from the nose and sinus cavity using a salt water solution.

Before you say it, no. It’s not like drowning. It’s also not like waterboarding yourself. When done the right way, nasal irrigation is quick, easy, and most important, pain-free. If you’re not convinced, maybe you haven’t had sinus problems that were bad enough yet, but I sure have.

Nasal irrigation can help to relief allergy symptoms, lessen the impact of sinusitis, and help clear the buildup of mucous caused by cold and flu virus. It’s been a total lifesaver for me for years, especially during allergy season, but literally all year long.

The Device

I have used the same old school ceramic Neti Pot (the one in the photo above) for nasal irrigation for more than 20 years, but there are other devices that will accomplish the same result. Plastic versions are less expensive, but I choose to avoid buying plastic when I can help it. There are also battery-operated devices that I have tried and simply wasn’t a fan. If you’re interested in seeking those out, just do a web search for “nasal irrigation devices”.

The Solution

You can purchase ready-made solutions for nasal irrigation, or small packets that you mix with water, but neither are worth the expense, in my opinion. My neti pot solution is simple and quick, using things you’ve probably already got in the kitchen.

1. Boil 2 cups (1 pint) of filtered water.
   DO NOT SKIP THIS STEP.
2. Stir in 1 teaspoon of sea salt + 1/2 teaspoon of baking soda until dissolved.
3. Allow solution to cool until warm to the touch before use.

The Method

My method for nasal irrigation is pretty standard.

1. I start by filling my neti pot with half of the prepared solution, checking again to make sure the solution is neither too warm or too cold.
2. I then lean forward so that my head is over the sink and tilt my head to one side. Most folks get by with about a 45° tilt, but I go a bit more, so that one nostril is almost directly over the other.
3. I insert the tip of the neti pot into the uppermost nostril and slowly pour the solution until it begins to come out the lower nostril.
   NOTE: Keep your mouth open, and breathe through your mouth during this process.
   Continue to pour the solution until the pot is empty, then blow your nose to evacuate the remaining liquid, along with built up mucous, dirt, and debris.
4. Refill the neti pot with the remaining solution and repeat the process on the other side.

FINAL NOTE: When you are familiarizing yourself with this process, it is completely normal to occasionally have some solution go into your throat. Don’t freak out, just spit it out and try again, leaning your head a bit more forward and down.

Disclaimer: This website does not provide medical advice. The information contained herein is for informational purposes only, and should not be used as a substitute for professional medical advice.

Let’s talk about the Black Elderberry (Sambucus nigra), aka  Elder, Common Elder, American Elder,  and European Elder. It’s been used medicinally throughout history for a variety of ailments, and studies are showing that there is good reason. Elderberries are high in vitamins A, C, and B6, as well as iron and potassium. They are also a good source of inflammation-fighting quercetin.

The 2017-2018 flu season has caught many folks off guard. It’s the most widespread outbreak of the flu virus in more than a decade. Did you know that several studies across the globe have proved that elderberry syrup can be effective in treating and lessening the symptoms of influenza viruses? It’s true.

I’m not going to get into a debate about flu vaccines here; I am not a medical expert, I only know what works for me. I have had the flu just once in my life, and I personally believe that a good deal of the credit for that goes to daily use of a neti pot, a daily dose of my winter tonic (aka ‘fire cider’), and elderberry tincture or syrup when I feel cold and flu symptoms creeping in.

In a double-blind study¹ in 1993, 93.3% of subjects taking an elderberry preparation called Sambucol reported significant improvement in their flu symptoms within two days versus six days for those given the placebo.

Not only is elderberry effective as a flu treatment, it may also help to prevent the flu virus, as reported in another study in the journal Phytochemistry in 2009². The report showed that flavonoids contained in elderberries produce antibodies that bind with H1N1 virion (that’s the infectious form of a virus), and prevent it from infecting host cells. A study reported in the Journal of Thoracic Disease³ explained that flavonoids from elderberries (including the quercetin mentioned earlier), are “comparing favorably to the anti-influenza activities of Oseltamivir (Tamiflu^®).

Tamiflu is the prescription-only antiviral flu treatment that is persistently in short supply during flu outbreaks, but elderberries can be as close as your garden. In the past I have always acquired elderberry syrup and tinctures from others, but the recent research I’ve done that went into writing this post led me to order my own plants; they will make a welcome addition to the garden.

For a great tutorial on how to make elderberry syrup, check out this video from Mountain Rose Herbs:

Freezing some of your elderberry syrup will help it to last longer, and ensure that you can have some available when it is needed.

A Final Note

It is important to cook elderberries before consuming them. Raw elderberries can cause a buildup of cyanide in your system, which is toxic and be dangerous.

Disclaimer: This website does not provide medical advice. The information contained herein is for informational purposes only, and should not be used as a substitute for professional medical advice.

¹Zakay-Rones, Zichria, et al. “Inhibition of Several Strains of Influenza Virusin Vitroand Reduction of Symptoms by an Elderberry Extract (Sambucus NigraL.) during an Outbreak of Influenza B Panama.” The Journal of Alternative and Complementary Medicine, vol. 1, no. 4, 1995, pp. 361–369., doi:10.1089/acm.1995.1.361.

²Roschek Jr. B, Fink RC, McMichael MD, et al. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009;70(10):1255-61. doi: 10.1016/j.phytochem.2009.06.003.

³Shen X, Zhang X, Liu S. Novel hemagglutinin-based influenza virus inhibitors. Journal of Thoracic Disease. 2013;5(Suppl 2):S149-S159. doi:10.3978/j.issn.2072-1439.2013.06.14.

Winter is here, ushering most of us into the miserable throes of cold and flu season. Whether or not you get an annual flu shot, chances are that at some point between October and February, you’re going to wake up with a sore, scratchy throat or that telltale cough and sinus drainage that signals the onset of misery. When those mornings come, I’m well-prepared with a home remedy that works as well to prevent the symptoms as it does to treat them.

You have probably heard of an old folk remedy often known as “Fire Cider”. I have always called this remedy by that name, because that is what Rosemary Gladstar calls it, and she is the elder who taught me the basic recipe. In recent years, that phrase has been trademarked by a company, making it risky to use the name without risking legal ramifications. Because my recipe is a variation of what Rosemary taught, I decided to change what I call it to better reflect its use and to avoid confusion. Thus, my Winter Tonic was born.

Gathering the Ingredients

The ingredients of my Winter Tonic recipe aren’t set in stone, because I include some things when I have them in abundance and omit them when they’re not available. There are a few basic components that are always present, and they all share antifungal, antibiotic, and antiviral properties that are helpful for keeping ‘crud’ at bay.

Apple Cider Vinegar
Winter Tonic starts with good ol’ apple cider vinegar, the kind with the “mother”. Don’t waste your time or money on regular stuff; it’s not going have the same benefits and isn’t worth the effort. Look for the words raw and unfiltered. The amount you’ll need depends on how much tonic you want to make. I recommend that you start with at least 32 ounces of vinegar; that will give you enough tonic for one or two people for a couple of months of regular use.

Onions
They are packed with phytochemicals and Vitamin C that help to boost your immunity. For a 1 quart batch, you’ll need one medium to large onion, the type is up to you.

Garlic
The allicin in garlic will help you fight off cold and flu symptoms. It’s antimicrobial, antiviral, antifungal properties are great immune boosters.

Horseradish
The stuff that gives horseradish its punch is called allyl isothiocyanate, or mustard oil. It’s a known antimicrobial.

Ginger
The gingerol it contains is a powerful anti-inflammatory. It also boosts immunity and helps to clear the lymphatic system.

Capsaicin
Found in hot peppers, capsaicin is what makes them hot. It’s a great natural pain reliever that can help with cluster headaches as well. Its heat in my Winter Tonic helps to open up your sinuses and clear head and chest congestion.

Other Ingredients
I will also usually add turmeric. There are other ingredients that can be used if they’re available, but those listed above are the most important ones in my concoctions. If desired, you can add agave or raw honey to the mix. Its sweetness will make the tonic a little easier to take, adding a plethora of health benefits at the same time. I also add a handful of fresh rosemary sprigs and a few peppercorns.

How It Is Done

The process is highly technical:

1. Chop up the ingredients.

2. Pack them into a jar or large container with a lid. Ideally, you’ll want to fill about half of the container with the produce.

3. Fill the container with raw apple cider vinegar and cover.

3. Let it sit for 30 days or more, stirring or shaking occasionally.

When a month has passed, you can strain off the produce and send it to the compost bin. The remaining liquid is Winter Tonic, and can be taken daily or as-needed for cold, flu, and seasonal allergy symptoms. I keep mine in a large glass dispenser on the kitchen counter, and don’t strain it. This allows me to add more vinegar to the jar if necessary to keep enough on hand for the whole season.

Disclaimer: This website does not provide medical advice. The information contained herein is for informational purposes only, and should not be used as a substitute for professional medical advice.