Flu Buster: Elderberry Syrup

Authored by Jesse Haas, CNS, LN

​The flu virus is quite a doozy this year, so we need to arm ourselves with tools that will protect us from getting sick. There are several simple things you can do on a daily basis to bolster your immune system:

• Stay hydrated - drink at least 3 quarts of water every day.
• Exercise to move your lymphatic system, the "garbage collector" our immune system relies on to rid the body of pathogens.

• Get plenty of rest. This means not only sleeping 7+ hours each night, but having restful waking time too. Give yourself permission to read books and put your feet up this winter.
• Eat your fruits and veggies! They are rich sources of immune-boosting vitamins, minerals, and antioxidants.
• Take elderberry syrup daily.

This is my favorite flu-fighting weapon. Elderflowers and elderberries stimulate the immune response and prevent viral infection. Elderberry syrup is such a potent (and delicious!) tonic that we are making it in-house. Our recipe includes antiviral spices; cinnamon, ginger, clove, and cardamon, and raw local honey. Pick up a bottle at the center and take 1-2 teaspoons daily to boost your immunity. If you do get sick, you can shorten the duration of the flu by taking 1 tablespoon every 2 hours.

These simple steps bolster an immune system to combat the flu season with ease and grace. Do you have other tips? Please share them in the comment section below.

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Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link.