With the weather starting to cool down (finally) in most areas of the states, this is the time that I notice the need to start preparing for the upcoming sinus congestion, runny nose, coughing, earaches, and occasional fever which are collectively considered an upper respiratory infection (URI).
By preparing, I don't mean having the doctor on speed dial (because what doctor?). I mean taking control of the household and preparing for the inevitable.
Upper respiratory infection symptoms are typically a result of a virus that sometimes invite bacteria to hang out in the mucous membranes if the immune system is weak.
The first lesson for my household is not to expect antibiotics when you have a viral infection because it may encourage the weakening of the immune system.

Instead, I have learned how to manage these symptoms at home so we can stay far away from urgent care, unless warranted or for an emergency. My key is to tackle the symptoms head-on before they blow up into tricky complications like sinus infections, bronchitis, pneumonia, and ear infections.
And what better way to tackle this than with herbs, supplements, and intentional lifestyle practices? Let's explore my favorite URI management.
Herbs for Upper Respiratory Infections
When it comes to medicines, I like to keep it as natural as possible. Many of these herbal actions are similar, if not identical, to the action of popular over-the-counter and prescription meds.
Commonly used respiratory herbal actions I look for in my herbs are:
Mucolytics like garlic and onions to dissolve or thin mucus.
Expectorants like thyme, mullein, licorice, peppermint, and ginger to help clear mucus from the respiratory tract
Respiratory antiseptics like thyme, elecampane, echinacea, pleurisy root, and sage to combat respiratory infections.
Respiratory demulcents like marshmallow root, licorice, slippery elm, mullein, ginger, and plantain to soothe inflammation of the respiratory mucosa.
Diaphoretics like yarrow, pleurisy root, cayenne, chili, hyssop, elecampane, lemon balm, peppermint, catmint, elder flowers, prickly ash, and ginger to induce sweating to help activate the immune system.
Others include antitussives for cough, antispasmodics to relax lungs, and anticatarrhals to reduce secretions.
Mary’s URI top herbal picks and favorite recipes:
I go by the saying less is more. I typically will choose the herbs that repeat all the actions that my babes need. The herbs that I like to keep around include:
Mullein: Soothing expectorant, often used for respiratory support
Echinacea: Immune-boosting herb, commonly used to fight colds and flu
Marshmallow Root: Demulcent herb that soothes irritated mucous membranes
Slippery Elm: Another demulcent, that helps soothe sore throats and digestive issues
Elecampane: Expectorant and antimicrobial, supports respiratory health
Ginger: Anti-inflammatory and warming herb, aids digestion and fights nausea
Garlic: Natural antimicrobial, supports immune function
Lemon Balm: Calming herb with antiviral properties, that may help with sleep
Peppermint: Cooling herb that can help clear sinuses and soothe upset stomachs
Chamomile: Soothing and safe for most children
Thyme: Gentle expectorant, used in kid-safe formulations
Valerian for spasmodic cough
Whether in tincture or dried herb form, these have worked very well for my family over the years. For teas, I typically choose a few herbs and use 1-3 tbsp depending on what I need.
For instance, if I need more support in clearing out mucus, I would choose an expectorant like thyme or elcampane. If I am noticing a little more color in my mucus, I would choose a demulcent herb to soothe my membranes. It's all about listening to the body.
Herbal Blend Recipes
As a practicing herbalist, I like to keep my medicine cabinet full of the best blends. Like recently, I took the time to prepare my blends before fall officially begins so that I can have them on hand. I like to write my recipes in parts because sometimes I make big batches and other times I make single cups of tea using herbal blends. It's simple to convert. A part can be a tsp, tbsp, cup, etc.
I.e: if I want to make a single cup of tea, I equate 2 parts of echinacea to 2 tsp.
My favorite herbal blends for my toddler are:
Super immunity tincture
2 parts echinacea root, leaf, and flower
2 parts licorice
1/2 part garlic
Elderberry Syrup
2 cups fresh or 1 cup dried elderberries
3-4 cups water
1/4 cup sweetener
Cough & Sore Throat Syrup
4 parts fennel seed
2 parts licorice root
2 parts slippery elm
1/2 part ginger root
Lung and Chest Congestion Formula
2 parts licorice root
1 part echinacea root
1 part elecampane root
1/4 part ginger root
Make as tea, tincture, syrup, or decoction
Recipes adapted from this book.
My Favorite Antimicrobial Supplements
If you are not into gathering up all of the herbs and have them sitting in your pantry, that’s okay! I also wanted to include my favorite supplements that I gravitate toward when the kids start their sick bid. Quite honestly, I use these options more than the herbs.
This lazy mama's quick supplement picks include:
You can find all of these here. Make sure to keep these in the house at ALL times!
Lifestyle Tips to Alleviate Kids’ Cold & Flu Symptoms
It’s not just the herbs and supplements that are important, but you have to set the kid's tone and be intentional every day to make sure you kick the sick.
Intentional lifestyle practices are not just intentional for the bugs but for everyday life so the kid's immune system can be resilient.
I know as busy parents we tend to forgo preparation, but again it's best to stay ready so you don't have to get ready.
Some of my favorite lifestyle techniques to enhance children's immunity:
Increase intake of water, herbal teas, and room temperature hydrating foods like melons
Ensure that the child is taking more naps throughout the day and resting well at night
Serve more warming foods such as hot oats, porridge, and mineral-rich broths
Consider immune-boosting herbs like dandelion root, burdock root, echinacea, and astragalus
Encourage child to chew and swallow half a clove of garlic 2x daily (if it's too pungent consider aged black garlic, it is usually less pungent and slightly sweeter)
At the first sign of a cold or flu, consider frequent doses of echinacea tincture to jumpstart the immune system. You can also mix it with elderberry syrup.
Avoid all dairy and sugar-rich foods
Skip orange juice and try hot lemonade instead because orange juice can be acidic and mucus-producing
Add raw purple onions to food.
Choose steamed grains (like quinoa) over pasta
Give the child garlic to chew!
Clear sinus congestion with a herbal steam of eucalyptus leaves and 1-2 drops of eucalyptus oil for 5-10 minutes (for children 4 years or older)
Improve lung and chest congestion with a hot water bottle on the back and hand cupping to loosen phlegm and herbal vapor rub.
I hope this was helpful to you! I know I am not the only one giving herbs to the kids. What are your favorite natural remedies for your children?
Disclaimer: The information in this post and on this site is strictly for educational purposes only and is not intended as medical advice. Please consult your healthcare practitioner before making any changes to your regimen.
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