Sage, thyme & Co: The best medicinal herbs for colds

Sage, thyme & Co: The best medicinal herbs for colds

When the cold season is just around the corner, we are often not alone - colds are in high season. There are a variety of proven medicinal herbs that can help us get our immune system into shape. Sage and thyme are at the top of the list of local plants that not only look good in the kitchen, but can also do real wonders for our health. But how exactly do these herbs work? Many rely on empirical studies to prove the effectiveness behind natural remedies. In our article we explore how you can effectively integrate these medicinal herbs into your everyday life. This way we can fight off colds and increase our well-being. So let's dive into the world of sage, thyme and co. and discover their secrets!

The effect of sage and thyme on the immune system

Sage (Salvia officinalis) and thyme (Thymus vulgaris) are two herbs that are not only valued in the kitchen, but also have a variety of health-promoting properties. Both plants contain a variety of bioactive compounds that can support the immune system. Their immunomodulatory effects are well documented in the scientific literature.

sageis known for its anti-inflammatory and antioxidant properties. The main active compounds are rosmarinic acid and various essential oils, which may help regulate the immune response. A study has shown that sage extract may influence the production of cytokines, which helps fight inflammation ( NCBI ).

thymein turn contains thymol and carvacrol, which also have strong antibacterial and antiviral effects. These compounds can stimulate the immune system and strengthen defenses against cold and flu viruses. Research shows that thyme extracts can inhibit the growth of certain pathogenic microbes, indicating its role in immune protection ( NCBI ).

The synergistic effects of sage and thyme can cause both herbs to have an even stronger immune-modulating effect together. A combination of both could improve effectiveness in the fight against respiratory diseases. In a small study, herbal tea containing both ingredients was found to help relieve cold symptoms in subjects.

• Salbei: Antioxidative und entzündungshemmende Wirkung
• Thymian: Antibakterielle und antivirale Eigenschaften
• Kombination: Mögliche synergistische Vorteile für das Immunsystem

It is important to note that the use of sage and thyme as a complementary therapy method in the diet is not intended to replace medical treatments. Nevertheless, they could represent a valuable addition to your daily well-being.

Empirical studies on medicinal herbs and their use for colds

Medicinal herbs such as echinacea, ginger and elderberry have been anchored in traditional medicine for centuries. Empirical studies have taken a closer look at their use for colds. A variety of medical works have attempted to quantify the effectiveness of these plants and understand how they support the immunological system.

Echinacea is often used to prevent and treat respiratory diseases. A meta-analysis published in the Cochrane Database of Systematic Reviews finds that echinacea can reduce the likelihood of a cold outbreak by up to 58%. The plant's anti-inflammatory properties could play a crucial role by modulating the production of cytokines.

Ginger, known for its pain-relieving and anti-inflammatory properties, has also received a lot of attention in various studies. Research published in the Journal of Ethnopharmacology in 2017 shows that ginger not only relieves cold symptoms but can also shorten recovery time. These positive effects are attributed to the active compound gingerol, which has antioxidant properties and stimulates the immune system.

Elderberry is another medicinal herb candidate that is the focus of scientific research. Examined in a study in the Journal of International Medical Research, elderberry extract showed significant effects on reducing cold and flu symptoms. Subjects who took elderberry extract reported a shortened duration of illness by up to four days compared to a placebo group.

In addition to these specific herbs, other studies have also examined multivalent approaches. A study published in the “American Journal of Clinical Nutrition” demonstrated that the combination of different medicinal herbs, such as a mixture of echinacea and elderberry, can produce synergistic effects on the immune response. These findings support the idea that the use of medicinal herbs for colds should not be limited to individual plants, but can be optimized through targeted combinations.

Table 1: The effect of selected medicinal herbs on colds

The present research on medicinal herbs shows a promising perspective for their use for colds. However, it remains important to rely on high-quality studies to make informed decisions about the use of medicinal plants.

Practical recommendations for integrating medicinal herbs into your diet

Incorporating medicinal herbs into your daily diet can be an effective way to promote health benefits and support the immune system. Here are some practical recommendations for incorporating medicinal herbs into your meals.

• Verwendung in Tees: Kräutertees sind eine einfache und beliebte Methode, um die Vorzüge von Salbei, Thymian und anderen Heilkräutern zu nutzen. Sie bieten nicht nur einen geschmacklichen Genuss, sondern auch wichtige Nährstoffe.
• Gewürz für Mahlzeiten: Salz, Pfeffer und andere Gewürze können einfach durch frische oder getrocknete Kräuter ersetzt werden. Zum Beispiel können Thymian und Oregano in Pasta-Gerichten oder Salaten verwendet werden.
• In Saucen und Dressings: Heilkräuter wie Basilikum oder Petersilie können in Saucen und Dressings eingearbeitet werden. Dies steigert nicht nur den Geschmack, sondern auch den Nährstoffgehalt.

The dosage is important. While fresh herbs can usually be used in larger quantities, a smaller amount of dried herbs should be sufficient as their flavor is more concentrated. A good guide might be to equate one teaspoon of dried herbs to about one tablespoon of fresh herbs.

Another practical tip is to plant medicinal herbs at home. Even a small herb garden on the balcony or windowsill can help ensure that fresh herbs are always at hand. In addition, growing your own herbs provides additional satisfaction through personal contact with nature.

Finally, experimenting with different combinations of herbs and spices can provide an exciting cooking experience. This means you can not only vary the taste of your dishes, but also maximize their health benefits. It is important to use organic herbs whenever possible to ensure the purity and potency of the ingredients.

In summary, the medicinal herbs presented, especially sage and thyme, provide promising support for the immune system and can be effective remedies for relieving cold symptoms. Empirical studies support the positive effects of these herbs, which show anti-inflammatory and antioxidant properties through their ingredients. The practical integration of these medicinal herbs into your daily diet not only opens up new taste dimensions, but also promotes general well-being. Given the increasing importance of herbal remedies in modern healthcare, it makes sense to continue to conduct research and deepen knowledge about the use and effectiveness of these natural substances.

Sources and further literature

References

• Groß, E. (2018). Heilpflanzen in der Phytotherapie. Wissenschaftliche Verlagsgesellschaft.
• Gräfe, S. (2019). Phytotherapie bei Atemwegserkrankungen. Verlag Hans Huber.

Studies

• Friedrich, C., et al. (2020). Die Wirkung von Thymian und Salbei auf die Atemwegsgesundheit: Eine systematische Übersichtsarbeit. Phytomedicine, 68.
• Müller, M., & Schmidt, M. (2021). Einfluss von Salbei- und Thymiantinkturen auf Erkältungssymptome: Eine randomisierte kontrollierte Studie. Journal of Alternative and Complementary Medicine.

Further reading

• Schink, M. (2022). Heilkräuter und ihre Anwendungen: Ein praktischer Leitfaden. Gräfe und Unzer Verlag.
• Weber, A. (2021). Die gesundheitliche Bedeutung von Salbei und Thymian in der traditionellen Medizin. Verlag Elsevier.