When it comes to avoiding the medicine aisle of the grocery store, we’ve got an au natural ace in our pocket. Jacqui Wilikins is the magical woman behind Pachamama Natural Remedies from which we regularly order the best home-grown, hand-made potions that actually work for us. By now, most of us are aware of how complex and powerful plants can be, but how can we put the earth’s offerings to regular use and keep ourselves healthy as f*ck?

Well we wouldn’t be good friends if we didn’t share our insider info with the class, so we asked this Rebel Mama (with a Doctorate in Naturopathic Medicine, no less) for all her best natural remedies to nip all those nasty colds and flus in the bud when you don’t want to (or you can’t) medicate with the pharmaceutical stuff.

PREGNANCY / NURSING  + A COLD
The stuff nightmares are made of.

Why is it so much worse to have a cold, flu or allergies while pregnant or nursing? When I was about 28 weeks pregnant, living alone with no support nearby, I had the *worst* cold of my life. I couldn’t get out of bed – cough, cold, aches, fever, etc. And, of course, I had a road trip to Chicago planned to meet my sister for American Thanksgiving. She was flying in from Montana, so I had to be there to pick her up. I pulled out ALL the (natural) stops and made it just in time to pick her up & enjoy our trip.

Here are some ways to navigate cold + flu season while Pregnant and/or Nursing, so you can get on with your Life (keeping in mind, rest is truly the best medicine):

• Keep your Immune system up. This is the foundation, and can’t be stressed enough. Research has shown that the immune system actually waxes & wanes during a ‘normal’ pregnancy. To maintain a healthy immune system we have to remove excess stressors, eat a healthy diet (limit sugar, processed foods, and refined carbohydrates), drink plenty of water, and sleep. Easy, right? Except that stress may be higher, we may not be able to sleep because it is so uncomfortable, we already are peeing every 20 minutes so water sounds awful (but still, drink at least 8 glasses), and our cravings for the most processed, refined white carbohydrates are through the roof. But I promise, your commitment to this will be worth it.
• Ensure you have adequate levels of Vitamin D. Your Naturopathic Doctor, Midwife or OBGYN can test you for this. Vitamin D supports a healthy immune system, to *prevent* you from getting sick (or having allergies) and we’re all about that life.
• Vitamin C – 2,000mg MAX during first trimester and 4,000mg MAX during second and third. Vitamin C is in higher demand when we are sick or fighting pathogens. Typically you would take about 250mg every 2 hours if you are already sick – and don’t exceed the numbers above. I like to get Vitamin C naturally vs. supplement. Rosehips, in the form of a tea, are high in Vitamin C and generally safe for pregnancy. Brassica family veggies are also high in Vitamin C (Broccoli, Kale, Brussels Sprouts, Cauliflower), as well as Red Peppers.
• Probiotics & Prebiotics. This one goes hand in hand with a healthy diet – if your gut isn’t healthy, you aren’t healthy (harsh, right?). The bonus of a good probiotic, is that it may also prevent GBS (Group B Strep). You want to choose one with Rhamnosus. Prebiotics help to support ‘good’ gut bacteria, and some foods include: almonds, garlic, onions, leeks, chickpeas, and oats.

Now, for the PLANT MEDICINES:

• Echinacea – To boost immune system & use when already sick.
• Elderberry – Best taken at the first signs of getting a cold/flu. Can also be worked with for prevention (ex. folks around you are sick, or you know you’ve been extra stressed/tired/poor diet – ahem, holidays). With raw honey, it’s also very helpful for cough.
• Elderflowers – Amazing for reducing fever, and delicious.
• Ginger – A warm Ginger tea with raw honey is amazing for cold + flu, may help break a fever, reduce body aches, reduce nausea, and is anti-viral.
• Garlic – An amazing anti-microbial food medicine, these potent guys need to be taken raw for effectiveness (yes, really). I like to chop them up really small and take them with a shot of water. You can make a garlic + ginger + lemon + honey drink (steep all together for about 30-40 minutes), or add them to a salad dressing.
• Goldenrod – Goldenrod is amazing for getting rid of sinus congestion & pain. You can do a steam inhalation (magic for all things sinus, even without any herbs added), or drink as a tea.
• Spearmint – For digestive upset, nausea, also anti-microbial & may reduce fever
• Thyme – As a stem inhalation for sinus infection & sore throat. May also use as a throat gargle for sore throat. Not suggested as a tea unless directed by your practitioner.
• Turkey Tail, Reishi Mushrooms – Anti-microbial & Immune boosting for prevention and during acute illness.
• Marshmallow Root – As a decoction/tea with raw honey for soothing a sore throat, and helping a tickling cough.
• Tumeric – Immune boosting, expels mucous (reduces congestion), and eases cough. Best taken in food, or in small amounts as Golden Milk (with non dairy milk). High doses may cause uterine contractions – not recommended as a supplement or in large amounts.
• Scullcap + Lavender – My favorite combination during pregnancy for helping me to sleep, one cup 30 minutes before bed and I was out.

There are plenty of ways to support yourself during pregnancy / nursing (better yet, have someone else craft these potions for you). If you’re not keen on taking any herbs internally – steam inhalations are one of my favorite methods for easing cold + flu discomfort. You can also work with herbal oils/rubs on your chest and lymphatic glands along your neck for support with ear infections, coughs, sore throat, and even sinus infections. Make sure they have some aromatic herbs like pine, eucalyptus, peppermint, etc. For the rubs & steam inhalations, you need to apply or perform them at least a few times a day to be effective.

Dosage, and duration is dependent on the individual. A tea typically is 1-2tsp of dried herb per 12 oz of water, covered and steeped for 15-30min and drank 2-3 times per day. Mushrooms need to be steeped longer, and a powder form is often preferred. For steam inhalations, a handful of herbs per pot of boiled water will suffice.

Don’t wanna do any of the work, but want all of the benefits?
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One more thing – I can’t end this post without mentioning time spent in nature is highly effective in boosting your immune system & reducing stress. Remember to take a minute to drop your shoulders, breathe, and relax your body.

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Jacqui Wilkins is a is a Naturopathic Doctor, Indigenous Plant Medicine Person, Mama, Doula, Teacher and Steward of the Earth. Originally from the Mountains of Montana, she is passionate about sharing knowledge & wisdom of Earth based practices, Plant Medicines, Medicine Making, Ancestral Reverence, Postpartum support, and Earth tending (gardening) – to bring a sense of Connection & Community into our daily lives. She now resides in Unionville, Ontario with her partner & son where she tends to a large Medicine Garden, and balances the joys & struggles of mamahood with a thriving business & a wandering spirit. Join Jacqui on Instagram for a dose of daily inspiration & Plant Medicine, at her Website for Herbalism courses, and her online shop for gorgeous, handcrafted, home-grown botanicals.

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Featured Photos:
Food Photos via pinterest.com
Art via Vanity Fair Magazine

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• This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your naturopathic physician, medical doctor, or other qualified health provider with any questions you may have regarding a medical condition. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on the internet.

• You assume full responsibility for how you choose to use this information. Nothing contained in these topics is intended to be used for medical diagnosis or treatment. If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately.