Most of us know stress does not feel good, but it also does not do our immune systems any favors. When the body perceives stress, it activates a “fight or flight” response. Cortisol and adrenaline surge, which is useful for short-term challenges but harmful when stress lingers.
Chronic stress keeps those hormones elevated, which can suppress the body’s immune response, making it harder to fend off seasonal challenges. Studies have shown that long-term stress can reduce the activity of certain white blood cells and weaken communication between the nervous system and the immune system. Poor sleep, digestive troubles and fatigue often follow, creating a cycle that leaves you even more vulnerable.
In other words, a run-down nervous system often equals a run-down immune system. Managing stress is not just about feeling calm, it is an essential part of staying well.
Herbs that help ease stress†
Nature provides plenty of allies that can help calm frazzled nerves and restore balance. These herbs, often referred to as “adaptogens” and “nervines,” can be taken daily to help the body adapt to stress†:
Holy basil (tulsi): Revered in Ayurveda as a plant that helps support equilibrium, holy basil is grounding and uplifting. † Many people enjoy it as a soothing tea in the evening.
Scullcap: A gentle nervine traditionally used to ease tension and promote relaxation, scullcap can be taken as a tincture or capsule when you need extra calm. †
Milky oat tops: Nourishing to the nervous system, tender oat tops are especially helpful for those feeling depleted or “burned out.” They are often taken in tincture form, sometimes blended with other herbs over time for steady nourishment. †
Ashwagandha: Another Ayurvedic favorite, ashwagandha supports resilience and may help with a healthy stress response. It is commonly blended into powders or capsules that can be taken daily. †
These herbs do not sedate; instead, they work gradually, helping smooth out the edges of daily stress. †
Herbs for immune system support†
Just as you’d take a multivitamin for general wellness, certain herbs offer gentle, long-term support for the immune system. These can be taken consistently to help the body stay resilient†:
Elderberry: A source of antioxidants, or free radical scavengers, elderberry has a long tradition of use for immune wellness and seasonal balance. † Many families use elderberry syrup as a daily tonic during challenging seasons.
Astragalus: A staple in Traditional Chinese Medicine, astragalus is considered a tonic herb for strengthening overall vitality and immune defense. † It can be simmered into soups or taken as a supplement throughout the year.
Burdock root: Often thought of as a “cleanser,” burdock supports overall health and may help maintain balance in the body’s internal systems. † It can be eaten as a vegetable, brewed into tea, or taken as a tincture blended with other supportive herbs.
Think of these as the steady, everyday allies that help keep your immune foundation strong.
Herbs for “in-the-moment” support†
Sometimes, despite your best efforts, you start to feel that first tickle in your throat or a dip in your energy. That is when activating herbs, taken right away and consistently, may be most useful†:
Baptisia (wild indigo): This herb is traditionally valued for strong, short-term immune activation. †
Goldenseal: Known for its bitter compounds, goldenseal has long been used for acute seasonal support. † Because it is considered a strong herb, it is best reserved for short-term use.
Bee propolis: Bees create this resinous substance to keep their hives healthy. It is widely available in sprays, lozenges and tinctures for quick support.
Yerba santa: Traditionally used by Indigenous communities, this aromatic herb can help when seasonal discomforts set in. † It is often brewed as a tea or taken as a tincture.
Unlike the tonic herbs, these herbs are not intended for daily use over long stretches of time but rather for activating support right when you need it most. †
Stress and immunity strategies
Stress and immunity are two sides of the same coin. When one suffers, so does the other. The good news is that supporting both can be simple:
- Manage stress with calming herbs like holy basil, scullcap, milky oat tops and ashwagandha. †
- Support your everyday immune foundation with elderberry, astragalus and burdock. †
- At the first signs of imbalance, support your body’s natural defenses with baptisia, goldenseal, bee propolis or yerba santa. †
Pair these herbal strategies with good sleep, whole foods, movement and mindful downtime, and you will give your immune system the best chance to thrive. Think of it as building your own wellness toolkit.
You do not have to reach for everything at once but having options on hand allows you to meet your body’s needs at different stages. Consistent use, combined with a lifestyle that supports balance, can help you feel more resilient in the long run.
Taking small steps daily to manage stress and support your immune system adds up to a stronger foundation of health that carries you through every season.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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