I heard recently that the 2026 cold + flu season is hitting 33% harder than it has in the past few years - and honestly, I concur.
As someone who has somehow fallen sick with the same snotty, mucus-heavy, congestion-rich, early-onset fever, cold-sweats, can’t-get-out-of-bed, can’t-even-eat sickness more than once this season… I can confidently say: these bugs are not playing around.
So let’s talk about what actually helps — from an herbalist’s perspective. The goal is to create an internal environment that’s less hospitable to invaders and more strong, resilient, and responsive in the face of viral load.
Preventative Measures (Start Before You’re Sick)
Bone broth - daily.
This is foundational! OWL’s bone broth is especially incredible because it’s free from common allergens, deeply nourishing, and actually tastes good. Add a generous squeeze of fresh lemon for an extra hit of vitamin C and digestive activation. Bonus points for taking our Chicken Broth Elixir and turning it into a full chicken soup - soul food and medicine.
Vitamin D.
Especially in winter, when sunlight exposure drops. Vitamin D plays a major role in immune signaling and resilience.
Zinc.
A quiet hero for immune defense. Zinc supports the body’s ability to recognize and respond to pathogens efficiently.
Quercetin.
A plant compound found naturally in foods like onions, apples, and berries. It supports immune modulation and helps keep inflammation from running wild.
OWL’s Vegan Immunity Elixir.
A beautiful way to layer herbs, minerals, and warmth into your daily rhythm without overdoing it. (Add lemon and a pinch of himalayan salt to this one too, and thank me later!)
Dry brushing.
Simple, underrated, and powerful. This supports lymphatic movement - which is essential for immune circulation and detoxification.
Gentle daily herbs (when you’re well)
Focus on nourishing and tonifying herbs rather than aggressive immune stimulants. Herbs like tulsi (holy basil), astragalus, nettle, and calendula gently support immune resilience without overstimulating the system. This is important, because not every immune-supporting herb is appropriate for daily, long-term use.
If You’re Already Sick
Now is the time to double down on help for your immune system - don’t push through and ignore your sickness!
Focus on all of the above measures, especially the broths.
Warm, mineral-rich liquids are so important. They are also going to provide you with nourishment if you do not have the energy to prepare yourself food while sick. It’s food as medicine. Period.
Rest like it’s your job.
Your immune system does its best work when you stop trying to be productive.
More targeted antiviral herbs.
When you’re actively sick, this is when stronger allies like echinacea, andrographis, elderberry, and licorice root can be appropriate. These herbs are more intense and best used short-term to support the body through the acute phase.
Cold + flu season doesn’t have to take you out, but it does ask for preparation, presence, and a little reverence for rest. Support your body before it’s under siege, and when illness comes knocking, meet it with warmth, nourishment, and strong plant allies.
Your immune system is listening.
Schedule a One-on-One Health Coaching Call with Sophia via OWL
If you’re looking for a more personalized, targeted herbal protocol - something tailored to your constitution, lifestyle, stress levels, and immune patterns - I offer one-on-one herbal consultations.
Together we’ll build a plan that supports your body before you get sick and helps you recover more efficiently if you do.
You can schedule a consultation with me to create a protocol that actually fits into your life, not just a one-size-fits-all immune stack.
Your body is unique to you. Your herbal support should be too!
Sophia Avramides
Sophia Avramides is an herbalist, Ayurvedic health coach at OWL Venice, and storyteller who loves to weave together ancient wisdom with modern ritual. As the founder of Avraveda, she crafts botanical elixirs, educates on herbal alchemy, and guides others in aligning with nature’s rhythms. Whether she’s coaching, learning, creating, or writing about the plants that have changed her life, Sophia brings curiosity, depth, and a little pixie dust to everything she does.