Respiratory tract and seasonal colds

1) General tips for airway support & prevention

• Warm and dry: legs in heat, layering, change clothes immediately after getting wet.
• Hydration + air humidity 40-60%: moisturized mucous membranes better "guard the entrance".
• Ventilation & hygiene habits: short and frequent ventilation, hand washing, own mug/bottle.
• Short inhalation of steam (5–10 min): e.g. from hot water with herbs (chamomile, thyme); 1-2 times a day.
• Peace and sleep 7–9 h: the body needs to regenerate; in the evening only "low-stimulus" mode.
• Save your voice (for hoarseness), increase fluid intake; slow down at the first signs.
  
  

2) What to eat (mucous membranes, hydration, "warm up" from the inside)

• Hot drinks and soups: broths, ginger-lemon teas, without/linden/arrows.
• "Aromatic trio for the kitchen": onions, garlic, horseradish - for soups, spreads.
• Colorful fruits and vegetables: citrus, paprika, berries – vitamin C and polyphenols.
• Fermenty (sauerkraut/kimchi, kefir) + fiber: microbiome support (indirectly also immunity).
• Spice: ginger, turmeric + pinch of pepper, cumin/fennel after a heavier meal.
• Limit it added sugar and alcohol - they dry out the mucous membranes and worsen sleep.
  
  

3) What herbs to use and how

The first days (feeling cold, cold, chills):

• Linden (flower) + Without black (flower/fruit) – will warm and support comfort during a cold: tea 2–3 times a day, if necessary syrup.
• Ginger – decoction/tea (sensitive stomachs with caution, smaller doses).
  
  
  

For cough and congestion (for respiratory tract):

• Thyme / Motherwort – traditional choice: tea or syrup 2–3 times a day; evening fine and until ladles.
• Plantain – for scratching in the throat and loose mucus: syrup/tea.
• Division / Mallow / Proskurnik – slimy herbs to calm down: tea/decoction 1-2 times a day.
• Iceland lichen – lozenges for a "coating" for the neck.
  
  

On the throat and oral cavity (scratching, hoarseness):

• Sage, turnip – gargle 2-4 times a day;
• Chamomile – weak tea / hydrolate (e.g. into a sprayer to humidify the air in the room).
  
  

Aromatherapy & hydrolats (sparingly, regularly):

• Diffuse EO: Ravintsara, Eucalyptus radiata, Pine, Thyme CT linalool, Lavender – 10–20 min, 2–3 times a day.
• Children 3+, pregnant and sensitive: choose softer oils (lavender, eucalyptus radiata), short diffusion, small quantities.
• Avoid menthol and strong chemotypes in young children; EO do not apply undiluted on the skin or in the nose.
  
  
• Hydrolates (chamomile, rose, lavender): humidification of the air/handkerchief, gentle also for the children's room.
  
  

In general: tea 1-3 cups a day, syrups according to the label, tinctures usually 2-3 times a day. For pregnant/nursing women and children, always monitor the suitability of herbs and doses. AT licorice caution with hypertension.

4) What dietary supplements to choose (seasonal "shield")

• Vitamin D3 (+K2): October–March base.
• Vitamin C: 200–500 mg/day (or sparingly over rose/buckthorn).
• Beta-glucans (mushroom, Coriolus): daily support of innate immunity during the season.
• Without black: popular in the cold season (short term).
• Probiotics: especially useful after ATB and with frequent colds (indirectly through the microbiome).
• Propolis (spray/lozenges) – oral care supplement in the cold season.
• Optionally: N-acetylcysteine ​​(NAC) for working with mucus (short-term; according to the label).
  
  

Mini routine

In the morning: glass of water + D3+K2, tea without/linden/rosehip.
During the day: plantain/thyme (tea or syrup), short diffuse ravintsary 10–15 min.
Evening: steamer with chamomile/thyme (5–10 min), warm socks, lavender into the diffuser 10 minutes before going to bed.