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APPENDIX

Respiratory Issues – Day One (head it off before it develops)

Don’t ignore the whispers of your body, or you won’t be able to ignore its screams…

1) Sweat out the toxins/boil it off – very little can survive heat so wrap your neck with scarves, cover your chest, grab a hot water bottle on your chest and back, get snuggly under lots of blankets, and really sweat it out. Try this early to avoid having to get a fever to achieve similar result. To support a fever (which is healing you), try diaphoretic herbs (promotes perspiration and facilitates the elimination of toxins via the skin): Yarrow, Elder, Peppermint, Boneset, Ginger, Cayenne.

2) Have a herbal bath and go to bed! Prop the bed up, so head is slightly raised. Sleep if you can, so your body can use all its power to detox and heal you. For little children: catnip, lemon balm or chamomile (make a strong tea from dried herbs, pop it in their bath) Hypnotics (herbs promote sleep): valerian, Californian poppy, hops, wild lettuce, kava.

3) Quercetin (the natural version of hydroxychloroquine)

Take 500mg (according to Zelenko protocol) in capsules or make your own from simmering organic grapefruit skins.

Or ideally use onions (packed with quercetin and other goodness). Pop half an onion by your bed. Chop up an onion and pop it in your socks. Make an onion and garlic chest poultice (see videos online). Chop up onion, pop in jar and add honey, leave it overnight for a cough syrup. The possibilities for how to get the amazing healing properties of onions into you are endless…

Quercetin is a natural antihistamine and anti-inflammatory plant pigment that boosts your immune system and helps clear mucus. Other foods high in quercetin: berries, cherries kale, tomatoes, broccoli, asparagus, red wine, citrus fruits. Vladmir Zelenko likened zinc to the bullet and quercetin to the gun that gets the zinc into your cells (so quercetin is vital if you lose your taste/smell).

4) Herbal hand/foot bath or a mustard hand/foot bath.

Make a tea to pop your feet in (have a look at the herbs listed at the beginning), or pop some drops of essential oil in (one drop carrier per one drop essential oil). Ideally longer, but could just do 8 mins in morn, 8 in eve.

5) Use steam (towel over head and bowl of hot water, shower, sauna!) to help unclog everything. Try inhaling nasturtium, peppermint and thyme tea.

6) Essential oils – pop some in the diffuser, pop in a bath (1 drop carrier for 1 oil), on pillow/blankets or diluted on your chest, neck, stomach, pulse point or feet.

Thieves Blend: 40 drops clove bud, 35 drops lemon, 20 drops cinnamon bark, 15 drops eucalyptus, 10 drops rosemary.

Eucalyptus – eucalyptol has an antimicrobial effect, might off bacteria, reduces inflammation, relieves pain, and eases muscle tension that can result from a cold or flu.

Rosemary – like eucalyptus, it contains the compound cineole, which may help break up mucus and reduce inflammation.

Cinnamon – may provide relief from a cough and may protect against germs that may cause respiratory problems.

Peppermint – can help relax the muscles of the windpipe. Menthol is an extract of peppermint. When inhaled, it creates a cooling sensation that can soothe or numb a scratchy throat.

Frankincense – traditionally used to treat coughs, catarrh, bronchitis and asthma.

Oregano and Thyme – contain high levels of carvacrol which can be helpful in eliminating or protecting against viruses, microbes, germs and bacteria. Could help viral or bacterial causes of a cough.

Bergamot, nutmeg and cypress – all contain camphene, a compound similar to camphor. Can have a cooling, refreshing effect, with antioxidant properties.

Geranium – an extract called Pelargonium sidoides which is an effective cough treatment.

Tea tree – can inhibit growth of bacteria that may cause sinus infections and respiratory issues. May help to ease the effects of a cough.

Headache blend: lavender and peppermint on temples and base of neck. NB: If its due to congestion, you may need an expectorant to get the mucous out.

7. Home-made nasal inhaler (very cheap to make and reusable – 15 drops of organic essential oils rather than £2.50 for a one-time, pharma mass-produced one).

8. Try a herbal chest plaster or mustard plaster (easy via online videos – but always mix with a flour and don’t put mustard in contact with skin).

9. Constant hot drinks, nourishing soups (with lots of colorful veg), bone broth. Try to avoid solids if you can, so your body can spend the time healing rather than digesting. A constant supply of hot drinks to stop anything to get down into your cold damp lower lungs, where it is harder to shift.

Chai tea spice mix, – 4 tsps each of ginger, cinnamon, cardamom, 2 tsps each cloves, fennel seeds, 1⁄2 tsp black pepper. Mix with 40tsps black tea. Half a teaspoon of mix will make a teapot. Leave to infuse, but make sure there is a lid on, so that the precious compounds don’t dissipate in the steam (put a saucer on top of your mug). Add milk and sweeten (as desired). This is antiviral and has all the spices in that are high in volatile oils.

Native American Bronchitis Tea: 1 teaspoon elecampane root, 2 tbsps nettle leaves, 1 cup boiling water. Or 1 teaspoon marshmallow leaves/flowers, 1 teaspoon coltsfoot leaves, 1 teaspoon mullein leaves/flowers, 1⁄2 cup boiling water and honey.

Heat up your body from the inside with chili, ginger, horseradish. Grate into a teapot or mug with hot water over the top and drink that. It is vital that you don’t let the steam escape, most of the goodness is in the vapor. Errhine: herb that stimulates nasal discharge. Herbs: Iceland moss powder, cayenne, horseradish.

Horseradish cough syrup – grate root into bowl, cover with sugar, stir well, leave for a few hours. Strain off liquid and pour into bottle. No more than 3 Tbsps per day. Coughs, colds, fevers, sinus congestion. Horseradish sauce – chop root, put in blender with apple cider vinegar, store in fridge, can strain off in week or two. Chew on teaspoonful to clear blocked sinuses.

Throat Soother Tea: 2 parts licorice root, 1 part cinnamon, 1 part Echinacea, 1 part marshmallow root, 1/8 part ginger.

Decoction: simmer in pan of water for 20-45 mins (longer the better). Strain and drink throughout day

Ground Ivy: Elizabethan ‘gill tea’ for coughs – steep in boiling water and sweeten with sugar, honey or licorice. As a snuff for congestive headache.

10) NAC to help with detox and glutathione production. If you aren’t getting better – prioritize bed and try this!

11) Antioxidants (lots of dark berries, diff colors of veg) or multivitamin such as Intramax (£3 a day but contains 415 ingredients and I have seen it fix so many things). It’s a lot easier to stay well than to get well.

12) Vitamin D (with K2) supplement if you haven’t been taking it every day Oct-March and so are deficient. Zelenko protocol suggests 5000 IU/day or 50,000 a week for high-risk. Very cheap and well worth it in the morning to avoid all sorts of mental and physical breakdown. Also, you can’t lose weight if you’re vitamin D deficient, as a protective winter mechanism.

13) Huge amounts of vitamin C, every hour. It gets used up quickly, so you need to take it spaced out until you reach bowel tolerance (e.g. until you get diarrhea). Now you know the ideal dose to take tomorrow, again spaced out.

Hedgerow Vitamin C: rosehip, blackberry or hawthorn in apple cider vinegar for a few weeks. If you want to turn it into a delicious oxymel after you have strained it, pour it in a jar with 50% raw honey.

Using rosehips (unheated so you don’t lose vitamin c) – pick them in the next fortnight and dry out. Use them whole as tea, or: Rosehip vinegar – 20-30 rose hips in jar and cover with apple cider vinegar (at least 4cm of vinegar above berries), can slit  skins to speed up, leave on sunny window sill for a month, strain and bottle. Can freeze overnight before you use. Add at least two tablespoons of raw local honey if you want to turn your rosehip vinegar into an oxymel. Can add your choice of finely ground spices or grated ginger or turmeric.

Rosehip tincture – as with vinegar but cover with spirit, leave for six weeks in dark place.

Raw rosehip syrup – slit skins, layer in wide mouth jar, with enough sugar to fill all gaps, leave on sunny window sill for a couple of months. Can add lemon, star anise, cinnamon, ginger. Strain off liquid, 1/2 tsp per day to prevent colds. Always strain well to get out hairs of opened rosehips (or cut out seeds/glass hairs before) (or squeeze out pulp) to avoid itchy bum and sore throat.

14) Fire Cider Vinegar: 1chopped onion, 1 chopped head garlic, 1⁄4 cup grated horseradish and pinch chili (plus perhaps ginger, licorice, turmeric, bay, cardamom, cinnamon, orange peel, star anise). Half fill a glass jar with dry or wilted ingredients. Add cider vinegar and podge to remove air bubbles. Place jar in a warm dark place for 2-4 weeks (cover with grease proof paper or cling film if using metal lid). Strain and use (shelf life: two years with 5% vinegar, if stored correctly). Use as a vinaigrette or as a gargle. Or dilute before use as a hot drink in water.

Take some apple cider vinegar and add blackberry leaves, ground ivy, sage, thyme, rosemary or pine needles to make a herbal vinegar.

15) Garlic – try a garlic chest poultice, chew a raw bulb, have some garlic honey, rub it on your feet or look up great cough recipes. Garlic is also a vasodilator: a herb that widens the blood vessels, lowering blood pressure (see heart info overleaf).

16) Minerals (esp. zinc and selenium): make your own mineral mixes: young nettle, plantain, chickweed, dandelions or horsetail (apple cider vinegar extracts minerals brilliantly and makes them very bioavailable). Or get a chelated multi-mineral such as Intramin (£3 a day), so your body can take exactly what it needs in a form it understands.

Zelenko protocol suggests 25-50mg zinc (lozenges or zinc rich food although this is expensive), Loss of taste/smell means that zinc has been used up. 200mcg selenium and poss 500mg magnesium (prevention cocktail).

17) Raw honey
Consider making your own herb infused honey (perhaps use pectoral herbs: elecampane, Liquorice, Red Clover, Marshmallow, Horehound, Hyssop, Sundew, Mullein). 2/5 fill a jar with dried herb, leave to macerate for at least a month, then remove herb, store in cool dark place. Take a teaspoon of herbal infused honey 3-6 times in hot water daily if needed (once as a preventative). Make a tea with used herb.

Combine honey with apple cider vinegar for a cough syrup.

Amish Cough Syrup: 3⁄4 cup honey, 1⁄4 cup olive oil, 3 juiced lemons.

Fiery gargle or throat spray: 2 tablespoons honey, 2 tablespoons apple cider vinegar, pinch chili powder and salt, 2 teaspoons sage, 200ml water

Other herbal honeys particularly good for respiratory: thyme, holy basil, oregano, garlic, whole cloves, ginger, sage, peppermint, cinnamon, star anise). Other common herbal honeys: lavender, unsprayed rose petals, lemon balm, basil, vanilla, organic orange peel, rosemary.

If you’ve got a lot of mucus, you want to liquefy it with expectorants which lower the viscosity and promotes the expulsion of mucus from the respiratory tract (bronchial and lung congestion, coughs, asthma). Others not mentioned so far are licorice root, fenugreek, horehound, grindelia, lobelia (small amounts), bloodroot (small amounts), poplar buds, coltsfoot, yerba santa, heartsease.

Mucolytics (dissolves mucus, or thins mucus so the body can move it out of the body. For instance, herbs can have resins that speed up the secretion of fluids from the mucous membranes, or saponins, which are soap-like compounds that thin mucus. When the mucus is thinner, the cilia, or tiny hairs in the bronchial area, can “beat” or move the mucus up to the throat): polygala, lemon, elecampane, pine bark, yerba santa.

Bronchodilator (dilates the bronchi, the large air passages leading into the lungs, allowing freer movement of air in and out): ephedra (ma huang), green tea, lobelia, cannabis.

Lymphatics (stimulates the flow of lymph in the lymph vessels): echinacea, poke root, red clover, and red root. The lymphatic system is largely involved with purifying the blood system, helping to remove wastes from the tissues. The lymphatic fluid is rich in immune cells, such as phagocytes, cell eaters that remove wastes, old body cells, and toxins from body tissues and systems. Look online for lovely blends recipes (I don’t heat the honey because it kills much of goodness).

Not supermarket-bought unfortunately – contact local beekeepers association to find local pure raw honey, within walking distance. It is £5-6 a jar, but the amount of work needed to produce it is extraordinary – be nice to your local bee keeper – no one makes a genuine profit out of keeping bees – and ask them for wax so you can make creams. Next summer we hopefully will have medicines made from our own honey produced from native black bees at the PHA. If you would like to help with bee- keeping or to learn to keep your own, just let us know.

18) Kick start your immune system immediately with Echinacea tincture (15 drops x 3 daily), boneset tincture (2ml x 3 daily) or elderberries. Consider having just a little of these in your cupboard ready – they are much less useful later in illness.

Elderberry elixir (medicine): To make a 2-litre jar • fill the jar to half-full with fresh destalked elderberries (quarter if dried)• add 4 sticks of good-quality cinnamon quill, broken into big pieces • grated peel and zest of 2/3 large oranges • a large handful of rosehips (uncut fresh or dried) • 1 oz or a large knob of grated root ginger • 5/10 cloves • add a handful of star anise pods • 3-4 jars of raw honey • enough brandy to half-fill the jar. Add the ingredients to the jar, pouring the honey over the top whilst stirring all the time to get out any air bubbles. The ingredients should just be covered with the honey. Fill the remaining space in the jar all the way to the top with brandy. Steep for 4-6 weeks, stirring daily. Strain and bottle. Use 1⁄2 to 1 tablespoon every 3 to 4 hours, starting at the onset of symptoms. WARNING – As this contains uncooked elderberry, please do not use this as a drink or take it at higher doses, as this could result in unwanted effects.

Elderberry syrup: half elderberries volume of water in pan, simmer and stir for 20 mins, allow to cool, squeeze out juice using a jelly bag. For every 500ml of juice add 250g sugar, a stick cinnamon, a few cloves, few slices of lemon, simmer for 20 mins, then strain and pour into warmed, sterilised bottles. Use as a hot cordial or take 1tsp neat every few hours for colds/flus.

Elderberry glycerite: fill large jar with elderberries, pour in veg glycerine, place in sunny spot for 2 weeks, squeeze out juice, bottle in cool dark place.

Boneset – very bitter!!! The immune-stimulating and fever-reducing properties of Boneset make this herb perfect to alleviate the symptoms of colds and flu. Boneset is also an excellent expectorant, able to loosen phlegm and reduce inflammation in the respiratory tract. Boneset contains; polysaccharides, flavonoids (including quercetin), diterpenes, sterols, volatile oil, sesquiterpene lactones (including eupafolin), vitamins and minerals (especially magnesium, calcium, niacin, and phosphorus). Takes its name from a particularly virulent strain of flu that was known as “Breakbone Fever” now known as “Dengue Fever”, the pain in the bones was so intense it was likened to that of a broken bone, and Boneset was used to bring considerable relief. Not for those with liver damage or pregnant.

Echinacea – phenolic compounds are powerful immune system stimulator, reduces a cold’s duration by 1 – 2 days and stimulate cells whose primary function is to fight invading particles and organisms. Two pronged attack: white blood cells and spleen cells increase after ingestion of Echinacea and the core body temperature rises, accelerating the internal workings of cells meaning disease fighting cells respond faster and immune responses increase. Contains echinacein, which can help against bacterial and ‘viral’ infections. Antimicrobial properties and is effective against 15 different pathogenic bacteria and two pathogenic fungi. The way Echinacea combats inflammation is twofold – it stimulates hyaluronic acid production in the body (the glue that holds the cells together), and it contains compounds (alkamides) that are known inhibit the production of  cyclooxygenase – a key enzyme in the metabolism of arachidonic acid, which is involved in the inflammatory cascade. The highest concentration of alkamides is found within the plants roots.

Immune stimulants are often contraindicated for use with people who have severely compromised immunity. This is because they might overstimulate an immune system that has no reserves, actually leading to immune suppression. Herbs: Echinacea, wild ginger (caution), thuja, osha, arnica (caution), boneset, mistletoe, castor oil, poke root, medicinal mushrooms.

Postural Drainage to help the lungs and air passages get rid of excessive mucus. The procedure is quite simple; apply some kind of heat, e.g. a wheat bag or hot water bottle, to the particular part of the chest for a few minutes, then perform postural drainage. The position should be maintained for a long as it takes to cough any now-loosened phlegm into something like a basin.

On your back Your chest should be lower than your hips, which you can achieve by lying on a slanted surface or propping your hips up about 18 to 20 inches with pillows or another item. This position is best for draining the bottom front parts of your lungs.

On your sides

With pillows under your hips, lie on one side so that your chest is lower than your hips. To clear congestion from the bottom part of the right lung, lie on your left side. To clear congestion from the bottom part of your left lung, lie on your right side.

On your stomach

Drape your body over a stack of pillows or other object, such as a beanbag, and rest your arms by your head, with your chest lower than your hips.

This position is best for clearing mucus in the lower back area of the lungs.

Take hawthorn if heart needs a boost. The lungs and heart work together, so each one supports /puts pressure on the other, so hawthorn (or chili) is a good idea since the heart is vital to keeping the lungs working and lots of pressure can be put on a weakened heart by a respiratory disease.

Hawthorn Brandy Daily Heart Tonic – raises or lowers blood pressure as needed, strengthens endothelial lining of heart, improves heart muscle contractions, dilates blood vessels. Berries, leaves and flowers can be used to treat angina, enlargements of heart from overwork or excessive exercise, heart damage from alcohol, can help pain from walking if blood vessels of legs aren’t supplying enough oxygen. Always combine with hawthorn flower tincture if poss. (helps dissolve cholesterol and calcium deposits, hardening of arteries, plaquing).

Chili tincture – Normal dose – a couple of drops in food or as a vinaigrette raises or lowers blood pressure as needed (fill third of a jar with organic cayenne chili flakes/fresh chilis). Can stop a heart-attack or stroke (5 drops every 5 mins in cheek) and busts (normal non-jab) blood clots.

Convalescence – if you’ve got a fever, you need to stay in bed for the same length of time as your fever once you feel well again, or you will relapse or get another illness. If you have weird lingering symptoms, it is because you didn’t finish your body’s healing process.

For a dry cough you need demulcent, mucilaginous herbs which soothe irritated or inflamed tissue or mucous membranes (sore throat, tonsilitis, inflammation or heat in the upper respiratory tract). Herbs: Marshmallow root, slippery elm, flaxseed, plantain, Irish moss, comfrey.

Antitussive (relieves or reduces the urge to cough): Coltsfoot, Mullein, Licorice, Loquat leaf.

Making plantain succus: juice leaves, mix with equal amount honey – store in bottles in cool place. Coughs, sore throat, IBS, stomach ulcers. Dry leaves for tea.

Plantain Tincture: put in blender with enough vodka to cover them, blend up, pour into jar for a few days, strain and bottle.

Stings, coughs, haemorrhoids, hayfever, allergies, IBS.

COPD – smoking, environmental or asthma – strengthen the lungs by cooking with astragalus all winter and pop in soups, stews etc. Elecampane tincture and mullein leaf tincture – lung tonic, helpful for stuck phlegm. Get off steroids very slowly, but as a priority. A great herbalist will help replace with better herbs.

Internal counterirritants are sometimes used similarly, especially to dilate the air passages and remove mucus (expectoration).

Lobelia is a classic example of an herb that is very irritating to the mucous membranes when it is taken orally, which ultimately leads to relaxation of the bronchi and other internal organs after its irritation has ceased to act. Thus lobelia is a well-known herb for relieving asthma attacks.

Sage tincture: sore throats as a gargle (memory enhancing, antiviral, antibacterial). Nasturtium tincture: for respiratory infections (expectorant, decongestant, antibiotic, antiseptic, antifungal)

Pneumonia Tincture Blend: 50ml Echinacea, 50ml boneset, 50ml osha, 50ml red root, 25ml licorice, 30ml ginger, 20ml chili. 5-10ml (3-4x daily)

Ear Ache: put salt in a sock, tie ankle of sock, warm in pan, place on ear to draw out nasties. Drip in warm garlic oil or onion juice.

Garlic – Mullein Flower Oil for Ear Infections: 2-3 Tbsps chopped garlic, 2-3tbsps mullein flowers, olive oil, heat in a double boiler on low simmer for an hour(!) and strain. Can add 2-3 Tbsps of St John’s Wort oil.

Cough Syrup: 4 parts fennel seeds, 2 parts licorice root, 2 parts marshmallow root, 2 parts valerian, 2 parts wild cherry bark, 1 part cinnamon bark, 1⁄2 part ginger root, 1/8 part orange peel. 2 ounces of herbs per quart of water. Reduce to thick tea over low heat, strain, add 1 cup honey per pint. Warm slightly to mix and then bottle. 1-2 teaspoons every hour or two (or per bout of coughing). Brandy will preserve it.

Throat Balls: 1 part liquorice root powder, 1 part marshmallow powder, 1 part carob powder, 1⁄2 part Echinacea powder, 1⁄4 part goldenseal powder (must be organic!), drop peppermint oil. Powdered herbs in bowl, add honey to make paste, add essential oil drop, thicken with carob powder. Knead until bread dough texture. Roll into balls.