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COVID-19

COMMUNITY CARE

GUIDE

Practical resources and protocols for the community herbalist and folks in general. This is a work in progress, as it is an ever changing situation, so please, check back often!

Let’s keep each other safe and healthy! 💚

Please check out our online COVID Community Care Center at

https://herbalista.org/covid-19-care-center/

DISCLAIMER DISCO: We are herbalists and not licensed medical doctors and do not diagnose or prescribe.  The information here is based on a variety of sources, including the WHO, the CDC, and a variety of herbal traditions.  Many of the recommendations are based on traditional applications for managing respiratory viruses in general.  We make no claim regarding COVID-19, as this viral strain is new and so much is still unknown to us.  All folks are different, with different needs and different ways that their bodies respond to illness and to herbs.  Please listen to your body and trust your experience.  Hopefully you will have other support as well-- from family and friends, from the medical realm, from the greater community, and from our government.  We hope that together we can all find the care we  need in these difficult times.

~Lorna and the Herbalista Crew

Use the document outline for quick links and easy navigation.

Created: March 11, 2020 with last update: October 23, 2024

Long Covid Section added FEB 2023

ABOUT COVID

A little about Covid-19

  • COVID-19 is a strain of respiratory virus first identified in 2019, belonging to the Coronavirus family.  
  • Due to its quick ability to spread, at times it is helpful to limit travel and keep in person socializing to a minimum.  Depending on your community, at times you may be asked to stay home altogether to limit spread.
  • It can take between 2 and 14 days for COVID-19 symptoms to appear.
  • The virus can be spread by asymptomatic and presymptomatic folk.

Signs + Symptoms of COVID-19

There can be a large range of symptoms. According to the CDC, here is a list of symptoms of COVID.  Please note, it doesn’t include all possible symptoms and as new variants and COVID strains emerge and are discovered, this list changes.

  • Fever or chills
  • Cough
  • Shortness of breath or difficulty breathing
  • Fatigue
  • Muscle or body aches
  • Headache
  • New loss of taste or smell
  • Sore throat
  • Congestion or runny nose
  • Nausea or vomiting
  • Diarrhea

Unsure if you have COVID?  Try this Coronavirus Self-Checker Tool created by the CDC.

How does it spread?

  • People can be contagious even when not showing symptoms.  For this reason, even if you show no symptoms, you should remain vigilant.
  • It is important that we do things when necessary to limit the spread such as social distancing, wearing a mask in certain settings, handwashing, etc.).
  • Since this is a respiratory virus, it most likely spreads the same way a cold or flu does--  through respiratory droplets:
  • WEAR A MASK!
  • COVER your coughs and sneezes!  
  • Outdoor gatherings are safer!  
  • Ventilation is helpful!
  • It can spread when we are in close contact (less than 6 ft) with someone who has it and the longer we are in close contact with them, the more likely we might pick it up.  “Close contact” means being near someone for longer than 15 minutes.
  • It is also possible (though not common) to get it from touching something someone else coughed on, for example, and then touching our mouth or nose.  So let’s keep communal spaces clean and wash our hands.
  • A study published in the New England Journal of Medicine indicated that COVID19 lives on surfaces for different amounts of time, depending on the material.  Cardboard - up to 24 hours, Stainless Steel and Plastic - up to 72 hours, Copper - up to 4 hours.  This means we can quarantine items for 3 days (when necessary) and feel fairly confident that they are safe.

Vulnerable Populations we should take special care of!!

  • The Elderly
  • Folks with weakened immune systems
  • Folks with chronic conditions such as diabetes or lung troubles.
  • Folks who are unhoused or far from home and can’t self-isolate
  • People of color and ethnic minorities are showing poorer outcomes, most likely due to systemic economic and social oppression.

BASIC SANITATION + PREVENTION

Herbalista subscribes to the Swiss Cheese Theory, that each method of COVID prevention has holes, but if you stack several slices of prevention on top of one another, what makes it through one slice will get blocked by another.  Preventative cheese slices include: vaccines; masks; hand washing; immune boosters; proper shelter, nutrition, and relaxation; basic access to healthcare...just to name a few.

Sanitation - Hand Washing

Wash your hands WELL with soap and water. It’s better than hand gel.

 

  • Get all the parts-- palms, thumbs, fingernails, webbing, back of hand, etc!  
  • This takes time (20 seconds or so) so hum a song and be thankful for having access to clean water!
  • Please keep your fingernails short!  This ain’t the time for hard-to-clean claws, no matter how cute they look.
  • If you live/ work in a communal space, make sure hand soap and easy to dispense paper hand towels or electric dryers are available at public sinks. No shared cloth towels.

Image from the American Health Care Academy.

Sanitation - Alcohol-based Hand Rub

If you are unable to wash your hands with soap and water, use a hand sanitizing rub.  Here is one of the 3 recipes we use in the Herbalista Clinic.  We based the first 2 versions on formulas by the World Health Organization and made the third version in order to deal with diminished supply of alcohol and isopropyl. Please note that the addition of essential oils is optional!  

Our formulas involve a bit of math, so if you want to blend up something a bit simpler, the bottom line is that whatever you make, according to the CDC it must contain at least 60% alcohol!

Notes on sourcing alcohol: 

  • In the US you can find pure ethanol (190 proof) at the liquor store, under the label Golden Grain or Everclear.  The proof is twice the percentage.  i.e. 190 proof = 95% alcohol
  • In Ireland when ethanol is hard to find, another option is called Surgical Spirits, available at pharmacies which is a blend of methylated spirits and methyl salicylate.  It is for EXTERNAL USE ONLY!
  • Isopropyl alcohol will list the percentage on the front of the bottle.  If it is already only 60%, then don’t dilute it further with water but use it as is.

SIMPLEST VERSION: 2 cups of 95% Everclear, blend with 1 cup of clean water!

Sanitation - Surface Disinfection

  • Wear gloves when cleaning and clean your hands after you’re done.
  • Routine cleaning of frequently used surfaces (think door knobs, tables, light switches, toilets, remotes, etc.).  
  • Disinfection: use either a 70% alcohol; a Bleach Blend [4 teaspoons bleach per quart of water]; or a Thymol based disinfectant to clean surfaces.  
  • Here is a detailed list of EPA registered disinfectants.

Sanitation - Air Quality

  • Ventilate the space regularly by opening windows.
  • Consider burning aromatic oils or herbs to clean the air.

Personal Prevention

  • Stop shaking hands and huggin’ folk.  A smile, a bow, or a simple hello will do!
  • Wash and sanitize your hands!  Trim them claws!
  • Cover your coughs + sneezes! If you don’t have tissues, cough into your elbow.
  • Boost your immunity and support overall health and wellbeing 💚
  • If you feel symptoms of any cold or flu - please stay home until you feel better!
  • Strategic Social Distancing - consider this technique since the less we congregate, the less things can spread.  It is suggested to keep 2 meters (6 ft) of personal space when possible.  Limiting our social interactions now can be especially helpful for vulnerable folk and also if there is a surge in your area.

Community Prevention in Shared Spaces

  • Come up with Community/ Household Agreements and make sure entering guests are also aware. These can be dialed up and down as necessary.
  • For example:
  • Wash your hands upon entering the space/ house.
  • Wash your hands before working in the kitchen.
  • No smooching on the shared pets.
  • Are outside guests allowed?  Are they allowed into some spaces and not others? Make sure to inform them of the household agreements!
  • Having a plan for how to handle a sick housemate BEFORE folks get sick.
  • Post informational graphix like this one to help educate folk on good hygiene.
  • Encourage frequent handwashing.  Make hand soap and easy to dispense paper hand towels or electric dryers available at public sinks. No shared cloth towels.
  • Offer hand sanitizer when handwashing isn’t an option.
  • Routine cleaning of frequently used surfaces (think door knobs, tables, light switches, toilets, remotes, etc.).  Wear gloves when cleaning and clean your hands after you’re done.  Consider burning aromatic oils or herbs to clean the air.  Ventilate the space regularly by opening windows.
  • Disinfection: either 70% alcohol or Bleach Blend [4 teaspoons bleach per quart of water] to clean surfaces.  And here is a detailed list of EPA registered disinfectants.  
  • Shared kitchens - If you live with others, you might want to keep your own personal set of dishes, utensils, and cups.  If your home doesn’t have a dishwasher, then have your own designated sponge and drying towel as well. Use hot soapy water.
  • When eating in large community settings, don’t let people self-serve from main dishes, but provide designated servers.  And most importantly - DON’T TOUCH YOUR THING TO THE THING!  For example, this means let the food drop from the serving spoon to the plate, don’t tap the serving spoon onto someone’s plate.  Don’t touch the lip of the bottle to someone’s cup as you pour into it.  Physically distance as much as possible.

Masks

Masks are recommended to reduce the spread of COVID.  When a virus is respiratory based, prevention must take the method of transmission into account, therefore masks become a large part of prevention by filtering out the viral particles.  If you’re unsure about how masks work, here is an animation that shows the basics of how masks work.

The CDC and WHO recognize that asymptomatic and presymptomatic carriers are shedding the virus without realizing it and so consider wearing a mask when social distancing isn’t possible.

If you live somewhere where there is a mask shortage, there are strategies for optimizing the supply of face masks, including a section on homemade masks at the end of the post, again, per the CDC.

“Strategic Masking” is the idea that we should consider wearing a mask at certain times and in certain spaces to protect ourselves and others. Here are some times we might want to consider wearing a mask.

  • There is a surge of Covid in our county. You can check the CDC tracker tool for hospital admissions. It’s simple to use and just takes a second. You can find the tool here
  • If you are vulnerable with risk factors that make you more susceptible.
  • You are visiting a hospital or healthcare facility where there tends to be both congregating ill folk and more vulnerable individuals.
  • Wear a mask if you are caring for someone with a confirmed or suspected COVID-19 infection, preferably an N-95 or KN-95.  
  • Consider the space - if it is crowded, has poor ventilation, and you're not moving but sitting for a period of time, these are all great reasons to consider strategically masking.

Remember, masks aren’t 100% effective, so also pay attention to other hygienic protocols, such as hand washing and sanitizing and proper ventilation of spaces.

Special notes:

VACCINES

About COVID Vaccines

Vaccines are available to protect against COVID-19.  There are different types of vaccines and as always-- different strokes for different folks.  

  • Please inform yourself about the different vaccines, the way they work, the benefits and the risks.  
  • DO NOT become a spreader of mis-information because you didn’t bother to double check the rumors.

Exhausted by the swarm of conspiracy theories and misinformation sinkholes, we were grateful for this lifeline thrown by the Academy of Integrative Health and Medicine.

"Have questions about the COVID-19 vaccines?  Curious about what an mRNA vaccine is or the mechanism of action?  Want an overview of the current state of clinical trials?  Want to know if long immuno-protection lasts for someone infected with COVID (wild type) vs. someone who is getting the vaccine? These and more questions will be answered in this AIHM Friday Wellness Webinar with guest speaker Dr. Zwickey, an infectious disease and vaccine development expert."

Check it out if you are looking for a clear and concise overview of COVID vaccinations-- the mechanisms and the myths. Here is a webinar we recommend:

https://www.youtube.com/watch?v=inke6D9Pb6k

Vaccine Aftercare

Some folks feel some side effects from the vaccine, so why not use our herbal ways to support folks through this pagan choosing to vaccinate.  At Herbalista we create AfterVaxx Care Packs, filled with supportive remedies, to distribute to our community.  

Here is a link to see an example of our pack.  It’s nice to include remedies for some of the more common symptoms, including general malaise, muscle soreness, and headaches. We also included an info sheet.  For packing lists and recipes of the remedies included, please visit the Herbalista Toolkit.

If you feel like you are having lingering issues after vaccination, consider turning to the Long Covid Section of this manual.  The suggestions for supporting a proper inflammatory response can be helpful in vaccine aftercare as well.

STAY INFORMED

Public Health Links

Mutual Aid - Community Care

Mutual Aid Groups are forming in communities around the world to provide support to our vulnerable populations, i.e. help with running errands, food delivery, medicine pick-up, etc.

Street Medicine - Serving the Unhoused

Street Medicine Practice during the COVID-19 Pandemic created March 20, 2020

Herbal Perspectives on COVID-19

PRINTABLES

HERBALISTA MEDICINE CHEST

The following recommendations are based on traditional applications for managing respiratory viruses in general.  We make no claim regarding COVID19, as this viral strain is new and so unknown to us.  All folks are different, with different needs and different ways that their bodies respond to illness and herbs.  Please listen to your body and trust your experience.  Hopefully you will have other support as well, from family and friends, from the medical community, and from our government.  

The kitchen is the apothecary we all have in our homes. We want to stress how important and effective kitchen medicine can be!   For a more complete look into the medicine chest that is our kitchen, please check out our Cold Care Kitchen Medicine Handout.  We’ve also put together a Basic Cold-Care Shopping List, so you can have a few things on hand before you get sick.

HerbCare Packs

Little care packages filled with herbs and vitamins can make a big difference.  During the initial outbreak of the COVID pandemic, Herbalista distributed over 1500 care packages.  Some HerbCare packs were geared towards prevention and others for when someone is experiencing signs of mild illness or diagnosed COVID.  For more in depth recommendations, see Herbal Prevention and Home are for Mild Illness sections.

Here are some example packing lists:

Prevention HerbCare Pack

Cold-Care HerbCare Pack 

Depending on the situation, you might mix and match from the following:

AfterVaxx HerbCare Pack

Dealing with Stress and Anxiety

These are difficult times and our immune system functions better when we can manage our stress.  So take a moment in your day to release the stress.  We are all in this together, even though we might need to keep our distance in this present moment.  Know that we are one gigantic community and the world is our shared home.

Some suggestions on ways to de-stress:

  • Sit somewhere quiet.  Close your eyes and begin to slow down your breathing.  As you exhale, slow it down even more.  Lengthening the exhale helps the rest of your body relax.  Here is a printable postcard with this breathing exercise.
  • Spend time with nature.  Sit in a park and listen to the leaves or water.  Watch the birds.  Feel the breeze on your skin.
  • Practice Mindfulness.  Here is a printable postcard with a simple exercise to help you release the tension you hold in your body.  
  • Herbal Teas found at most grocery stores: Chamomile, Mint, Sleepy-Time Tea.
  • Use relaxing herbs and nervines: There are too many to list here, but here are a few that are quite accessible and safe: Lavender, Rose, Chamomile, Fennel, Catnip, Basil, Passionflower, Hops, Valerian, Linden Flower, Skullcap, Motherwort, Tulsi Basil, Hawthorne, Mimosa, etc.
  • Supportive Adaptogenic Herbs - Schisandra, Astragalus, Reishi (and other mushrooms), Tulsi Basil, Ashwagandha, etc.
  • Use Aromatics.  The most direct route to our brain is via the sense of smell.  Our olfactory system plugs right into our brain, in particular the area where emotions are formed and memories are stored.  Some lovely aromatics to try: Lavender, Peppermint, Cedarwood, Rose, Geranium, resins, etc.  If you don’t have access to essential oils, take an orange or a lemon, peel it and enjoy the lovely oils in the skins!  The citrus fruits are uplifting and can brighten your day.
  • Call a friend.
  • Check out the Mental Health + Self Care Section of our Community Care Page for other suggestions.

Herbal Prevention + Wellness

Here are some basic suggestions we often use during the cold + flu season to stay healthy.  This becomes especially important if you are having to interact with the public (thank you front line and essential workers!) or are caring for someone who is ill.

  • Support your immune system.
  • Get rest!
  • Reduce stress.  See Dealing with Stress and Anxiety Section
  • Stay hydrated. When we get dehydrated, our protective barriers, particularly along our respiratory mucus membranes aren’t as strong.
  • Get a little sun on your face to increase Vitamin D (see Irish Government Report on Vitamin D) and wind in your hair (fresh air).  
  • Support your lungs by taking a break from smoking.
  • Eat a balanced diet with plenty of fruit and veg!
  • Drink aromatic herbal teas like Chai or Peppermint. Consider blends containing herbs like Thyme, Mullein Leaf, Elecampane, Licorice, Marshmallow, Chamomile and Lavender.
  • Herbs + Spices to season your meals and cook with: Thyme, Oregano, Herbs de Provence Blend, Garlic, Onion, Ginger, Cinnamon, Garam Masala, Turmeric.
  • Soup Broths - Fluids and easy to digest foods are tremendously important when you are feeling sick.  So stock up now on stock! Have cans of chicken broth in your pantry, or prepare a batch of our Winter Soup ( made with Astragalus and Reishi Mushroom) and stick it in the freezer.
  • Support your microbiome - eat ferments, yogurts, kimchi, sauerkraut!

Home Care for Mild Illness

Being sick is hard, but there are lots of things we can do to help manage symptoms during these difficult days.  If you live alone, having a friend to check on you regularly, via phone, is important.  Having supplies prepped BEFORE you get sick is also a good idea.  You will have very low energy and not feel like prepping big batches of soup if you begin to run a fever and aren’t sleeping well.  If you have a friend who is sick, you might choose some things from this list to drop off at their house.  

Basic Supplies List

Don’t wait until you are already feeling sick before gathering these supplies.  Most of the items are shelf-stable and so you can stock up to have them on hand and at the ready.  Here is a printable version of the shopping list.

  • Thermometer to check your temperature.  Learn what your “normal” temperature is so you notice when it’s above normal.
  • Blood-Oxygen Monitor - This simple device can detect your oxygen levels and is a good way to notice if you need to escalate care.  Depending on your health history, you may already have lower than normal oxygen levels.  It’s a good idea to know when you’re feeling well what your levels normally are so you know when you are below that normal.  Please note: they can have difficulty in accurately detecting oxygen levels in darker skin tones.  Here is an article exploring this discrepancy and ways to employ a correction equation.
  • Batches of Soup (cans, instants, or in the freezer) - chicken soup, bone broth, chicken stock, beef stock, vegetable stock, miso, etc.
  • Oatmeal: instant is fine, but avoid added sugar.
  • Hydration: Teas, clean water, broths (shelf stable, frozen, or dehydrated), apple juice (to dilute), or other clear liquids for hydration. Simple electrolyte blend.  Here is a handout from the University of Virginia on homemade oral rehydration blends.
  • Kitchen Herbs: Garlic, Onions, Ginger, Thyme, etc. For a more complete look into the medicine chest that is our kitchen, please check out our Cold Care Kitchen Handout.
  • Diaphoretic Tea/ Cold Care Tea: Peppermint Tea, Gypsy Cold Care (by Traditional Medicinals), Ginger Tea, or our  Herbalista Cold Care Tea Recipe (Elder Flower, Yarrow, Peppermint, Chamomile, and Linden)  to help you break a fever.
  • Soothing/ Moistening Tea: Throat Coat (by Traditional Medicinals) or our Sweet Soother Tea Recipe to support the lungs and for dry cough. Consider moistening herbs like Marshmallow, Slippery Elm, and Licorice.
  • Expectorant Tea: Breathe Easy (by Traditional Medicinals) or our Lung Re-Leaf Tea.  It combines warming, aromatic expectorants with moistening herbs to help expectoration. Consider herbs like: Elecampane, Hyssop, Ginger, Thyme, Anise Seed, and Fennel Seed.
  • Chamomile Tea for relaxation.  It’s also a gentle diaphoretic.
  • Vitamin C.  Emergen-C powder packets can be an easy way to drink your vitamin C while also aiding in hydration.
  • Zinc (see report of clinical trial)
  • Vitamin D (see Irish Government Report)
  • Chest Rub (think Vick’s Vapo Rub and the like)
  • Fire Cider! Which hopefully you’re using preventatively as well!

Rest

Go to bed early.  Sleep late.  Take a nap. After you start to feel better, please continue to take it slow and easy.  We have forgotten the importance of the convalescence period, but this is a necessary step in the recovery process.

Drink plenty of fluids  

Preferably warm and steamy fluids. Alternate sugary fluids (dilute apple juice or tea with honey) with salty ones such as broth, miso, or soups. Here’s a handout from the University of Virginia on how to make homemade oral rehydration solutions.

Take a foot bath

hot foot baths are not only relaxing, but also a great cold + flu treatment. Add herbs to your foot bath for additional healing.  Think about aromatic herbs like lavender or warming herbs like ginger!  

De-Stress yourself

See Dealing with Stress and Anxiety Section

Maintaining a Healthy Atmosphere

Open your windows + doors to keep things fresh.  Burn aromatic herbs, spray hydrosols, etc. to keep the air clean and fresh.

General Herbal Support per Chinese Protocols traditional for “cold and flu”

  • A herbal formula being used in China for COVID-19 is called Shuang Huang Lian [5 parts Honeysuckle Flower, 5 parts Baikal Skullcap Root, 1 part Forsythia Fruit].  Both honeysuckle and forsythia are blooming now and very available in Atlanta.  Gather these now for use in formulas later.  Pick the honeysuckle when it is in bud form, before the flower fully opens.  Pick the forsythia fruit before it ripens.
  • Easier to find in the USA is a similar formula called Yin Qiao San.  Also consider Airborne which is a combination of vitamins with similar herbs.

Take Lung Supportive Herbs

We know this particular virus wreaks havoc with the lungs.  Using gentle lunge herbs to support the respiratory system is a good idea.  

  • Consider Elecampane, Mullein, Thyme, Licorice, Hyssop, Astragalus, etc.  Try blending a batch of Lung Re-Leaf Tea or try Breathe Easy by Traditional Medicinals.

Dry Cough Support

  • Take plenty of fluids.
  • Moistening (demulcent) herbs: Marshmallow, Slippery Elm, Licorice, Fíle.  Try our Sweet Soother Tea Recipe or Throat Coat Tea by Traditional Medicinals.
  • Moistening (demulcent) foods: Oatmeal, Okra, Broths, Honey, Seaweed (Miso Soup)
  • See next section on getting out the mucus!

Thin the Mucus and GET IT OUT!

  • See suggestions for Dry Cough Support, as it’s important to stay moist and hydrated.
  • Expectoration: Use warming, spicy herbs.  Famous expectorants are herbs and spices like Fenugreek, Hyssop, Ginger, Elecampane, Thyme, Anise Seed, and Fennel Seed.
  • Try this recipe for Lung Re-Leaf Tea.  It combines warming, aromatic expectorants with a little moistening to help expectorate.  Or try Breathe Easy Tea by Traditional Medicinals.
  • Get Steamy!!!  Try a hot shower.  If you don’t feel steady on your feet, just run the hot shower and sit in the bathroom on the toilet lid.  Another option is to make a tent with a towel over a bowl of hot water or of tea (try thyme leaf).  Use a humidifier; etc. A third of folks (according to this WHO report) report sputum production, aka. mucus in the lungs.  It is important not to let this mucus dry out and get stuck.  Steam helps tremendously.

Fever Support

  • Take plenty of fluids as a fever can cause dehydration.  Alternate sweet fluids with salty ones. Sip on fluids at least every hour. i.e. water, barley water, chamomile tea, diluted apple juice, and broths.
  • If you feel dehydrated (symptoms: dark urine, headache, strong thirst, confusion or dizziness), make a batch of electrolyte blend.  Here’s a Simple Electrolyte Blend. And here’s a handout from the University of Virginia with a variety of homemade oral rehydration solutions.  
  • While fever is part of the body's natural immune response, and is a good thing, it can make you feel bad and sometimes bringing the fever down may be necessary.  Some folks use OTC’s such as Acetaminophen (Tylenol) to lower fever, another option is sponging the body down with water and letting evaporation cool the body.  Do you have a thermometer? For more info on fevers, check out these thoughts on fever phobia by herbalist Jim McDonald.
  • Diaphoretics: Cold Care Tea Recipe (Elder Flower, Yarrow, Peppermint, Linden Flower, and Chamomile); other options Blue Vervain, Ginger, Fennel, Catnip, and Lavender.  Traditional Medicinals makes a nice blend called Gypsy Cold Care.
  • Boneset Tea or Tincture.  Tasty it mightn’t be, but it has a long history of use for cold and flu, both as a diaphoretic and for help with that achy feeling.  Combine with other herbs to improve flavor.

For more information on holistic understandings of fevers and working with diaphoretics, check out this recording of Jim Mcdonald: Herbal Energetics and Fevers

Achy Feeling (including headache associated with Omicron variant)

  • Boneset - this is a classic for fevers and achy flus caused by viral infection.  It is said to improve host resistance and was historically used for dengue, malaria, influenza, yellow fever, etc. Lots of herbalists are reporting good results from boneset at all phases of illness.  This profoundly bitter herb can be taken as a tea or tincture (good idea to use in blend to help folks get it down). Bitters are known for “cooling the fire”.
  • Boneset Caution: Boneset has what are called PA’s (Pyrrolizidine alkaloids) and there has been concern about it’s safety of use.  PA’s are a LARGE category and while there are some that are harmful and toxic to humans, there are others that are not. The category of PA’s that Boneset belongs to are indeed slightly toxic, but at the bottom of the scale.  Empirically there aren’t case reports of toxicity and due to its long history of use, I would imagine by now we would know if it was indeed a problem to use.  However, it is best to avoid in pregnancy, breast feeding, and folks with a history of liver disease.

WHEN YOU’RE FEELING SICK…

First - maybe it’s just the flu or allergies? How to tell the difference:

  • Flu: Usually don’t have shortness of breath or difficulty breathing.  Without testing, we have no real way of knowing. At this point in time, depending on your location, tests are not readily available or can take a long time for the results to come back, so at the very least you can practice self-care and isolation if you have symptoms that could be COVID-19.    
  • Allergies: Particularly this time of year, allergies are common.  Typically, there is no fever and you have symptoms like wheezing, sneezing, and itchy eyes.  If you are experiencing allergies, consider plant based medicines such as Nettles, Eyebright, Quercetin, Turmeric, etc. to reduce those symptoms.  Try our Springtime (aka Allergy Re-Leaf) Tea Blend, or something similar to ease allergy symptoms.  
  • If you are coming down with a respiratory virus, remember that it isn’t necessarily COVID19.  There are plenty of other bugs around.  And if you do contract COVID19, your symptoms might remain quite mild.  At this point in time, depending on your location, tests are not readily available or can take a long time to return the results, so at the very least you can practice self-care and isolation if you have symptoms that could be COVID-19.  If you have a doctor, you can also call them for advice.  As a species, we often suffer from respiratory viruses and there is a lot we can do for ourselves when symptoms are mild.  Here is a simple resource by the CDC on what to do if you get sick.  

When do we need to go to a hospital? When do we escalate care?  

  • Watching other countries we see that hospital resources are being stretched beyond capacity.  We hope that whomever needs serious medical interventions will be able to access and receive them.  It is important that we do our best to manage mild symptoms when possible.
  • The CDC says, “Mildly ill patients should be encouraged to stay home and contact their healthcare provider by phone for guidance about clinical management. Patients who have severe symptoms, such as difficulty breathing, should seek care immediately. Older patients and individuals who have underlying medical conditions or are immunocompromised should contact their physician early in the course of even mild illness.”[1]

Emergency Warning Signs per the CDC

“If you develop emergency warning signs for COVID-19 get medical attention immediately. In adults, emergency warning signs: (This list is not all inclusive Please consult your medical provider for any other symptom that is severe or concerning)

  • Difficulty breathing or shortness of breath
  • Persistent pain or pressure in the chest
  • New confusion or inability to arouse
  • Bluish lips or face”

Considerations for care at home include whether[2]:

  • The patient is stable enough to receive care at home.
  • Appropriate caregivers are available at home.
  • There is a separate bedroom where the patient can recover without sharing immediate space with others.
  • Resources for access to food and other necessities are available.
  • The patient and other household members have access to appropriate, recommended personal protective equipment (at a minimum, gloves and facemask) and are capable of adhering to precautions recommended as part of home care or isolation (e.g., respiratory hygiene and cough etiquette, hand hygiene);
  • There are household members who may be at increased risk of complications from COVID-19 infection (e.g., people >65 years old, young children, pregnant women, people who are immunocompromised or who have chronic heart, lung, or kidney conditions).

AFTER THE ILLNESS - RECUPERATION + RECOVERY

Americans are so go-go-go, that we have forgotten the importance of the recovery phase, post illness.  This is called “convalescence” and is an important period in the healing process.  When we skip this step we can be setting ourselves up for relapses and recurrent issues.  Please be gentle with yourself.

  • Gentle Tonic Support and Lung Support  
  • Convalescence foods: Gruels (Oatmeal), Barley Water, Meat Broths, etc.  
  • For a more complete look into the medicine chest that is our kitchen, please check out our Cold Care Kitchen Handout.
  • Nourishing soups: Chicken soup, bone broth, maza ball soup, etc.  Also, please try our Winter Soup Recipe with Astragalus and Reishi and other herbs.
  • Tonic Herbs: Astragalus, Reishi and other mushrooms
  • Lung Supportive Herbs: Astragalus. Elecampane, Mullein, Thyme, Licorice, Hyssop, etc.  Try blending a batch of Lung Re-Leaf Tea.
  • Moistening (demulcent) herbs: Marshmallow, Slippery Elm, Licorice, Shatavari.  Try our Sweet Soother Tea Recipe.
  • Maintaining a Healthy Atmosphere
  • Open your windows and doors to air out the space, keeping things fresh.  Burn aromatic herbs or oils to keep the air clean and fresh.
  • Get a little sunshine each day.  Not only does that help your body produce Vitamin D, but the sunshine lifts the mood as well.
  • Unplug from the world and your worries for a least a little while each day.  Listen to the wind through the leaves or watch the sun dance on water currents– just be.
  • Nutraceutical Support
  • Vitamin D, Vitamin C and Zinc.  These three supplements are shown to be helpful in all phases of dealing with COVID.  

LONG-COVID

Also known as Post-COVID Condition, this is an area we have much to learn.  Unfortunately, it affects a large number of people.  The statistics vary, but some studies show it more commonly affects women, folks over the age of 20, and can affect between 10-20% of people who were infected with Covid (per WHO).  Unfortunately, there isn’t a test you can run to diagnose Long-COVID, but rather it can be diagnosed by a doctor based on an assessment and your health history and sometimes based on the ruling out of other causes for your problems.

This section is based on my studies with the American Herbalists Guild Webinar on Long Covid that was released in JAN - FEB 2023.  Additional information was gleaned from the CDC Long-COVID webpage and the WHO Post-COVID webpage.

Symptoms + Complications of Long-COVID can include:

  • Fatigue
  • lingering respiratory symptoms (shortness of breath, difficulty breathing, chronic cough, etc.)
  • changes in smell + taste
  • cognitive dysfunction (memory issues, brain fog, lack of focus, confusion, etc.)
  • changes in sleep patterns
  • pain (joint, nerve, headaches, digestive, chest, etc.)
  • gastro-intestinal symptoms (due to acute covid infection and/ or microbiome disruption)
  • changes in mood
  • other cardio-pulmonary complications: lung fibrosis/ scarring, thrombotic events, microclotting, orthostatic hypotension, arrhythmias, etc.

Mechanisms of Long-COVID: A Deeper Look

There can be many different reasons we can still suffer, long after the acute disease has passed.  

  • organ and cellular damage from the acute disease itself (damage to lungs, kidneys, cardio-vascular system, nervous system, olfactory nerve, etc.)
  • your immune system can be all thrown out of sorts and not regained normal function (pro-inflammatory cytokine activity creates runaway and/or  lingering inflammation)
  • you could suffer from lingering mitochondrial dysfunction (the mitochondria which are the powerhouses of our cells are actually targeted by the virus)
  • There could be a reactivation of the latent virus (or other viruses such as Epstein Barr) and so you can just be experiencing ongoing viral sh*t
  • There could also be the general fallout from the severe stress (both physical and mental) you experienced if you were traumatically ill or hospitalized.
  • There are also often different trajectories of the illness experience, with some folks feeling bad for weeks and months after the illness and others who get better for a minute and then seem to get worse all over again. Some people never even felt bad in the first place and were asymptomatic only to develop Long-COVID later.

Healing Basics

Just as with other chronic conditions and long term ailments it is important to support our body’s basic functioning.  Healthy diet, proper digestion, good elimination and adequate sleep go a long way towards removing the barriers to health and healing.  

General Supports:

(Also see After the Illness Section)

Reduce Inflammation

As so much of this is inflammatory driven, in general, we want to reduce Inflammation.  Any additional inflammation in the system can exacerbate an already inflamed situation.  

  • This is why it is extra important to identify and address any dietary sensitivities you have (gluten, dairy, nightshades, etc.)
  • Often the symptoms of Long COVID and food intolerances are similar and by removing the triggers you could resolve some of the issues. 
  • Please see Anti-inflammatory Handout.  
  • See also Inflam Re-Leaf Caps.

Improve Digestion + Support Nutrition

Many of the symptoms of long term covid overlap with that of suboptimal digestion and nutrition (i.e. deficient protein consumption, gut inflammation due to food intolerances, low magnesium, vitamin d, etc.) Let’s repair the gut so you can get the best nutrition out of your food!

General Supplementation

As you will see in each system section below, there are a few vitamins, minerals, etc. that come up again and again.  These you might consider prioritizing in a general manner.  They are the typical ones we think of for general wellness support.

  • Magnesium
  • Vitamin D
  • Zinc
  • Vitamin C
  • Omegas
  • Antioxidants

Sleep Support

Supports by System

(Also see After the Illness Section)

Immune Support 

  • Supplements: Vitamin D, C, and Zinc
  • Nutrition: Healthy Protein and Fats, Avoid Refined Sugar, Avoid Alcohol

Neurological Support 

  • Supplements: Vitamin D, B Vitamin Complex, Essential Fatty Acids (Fish Oils),
  • Nutrition: Healthy Protein and Fats, Avoid Refined Sugar, Avoid Alcohol
  • Herbs: Medicinal Mushrooms (Lion’s Mane, Reishi), Skullcap, Milky Oats, Rosemary,
  • Lifestyle: reduce/ avoid screen time and reading, rest as much as possible, get gentle movement and support circulation

Cardiovascular Support 

  • Supplements: Vitamin C, quercetin
  • Nutrition: antioxidant foods, berries,

Respiratory Support 

  • Breathing Exercises
  • Herbs: Astragalus, Oatmeal, Marshmallow, Licorice, Mullein

Fatigue

This is a common issue a lot of folks experience, not only during the acute and in “Long-COVID” but in most folks post-covid recovery period.  You can offer support in several ways:

  • Are you getting enough protein? 
  • Recommended amounts for an average adult per day are 0.5 - 0.75 grams per pound of body weight. For example, if you weigh 150 pounds, then it’s recommended you eat 75 - 112.5 grams per day.  
  • For an adult experiencing a chronic disease, an athlete or the elderly, these recommendations increase to 0.7 - 1.0 grams per pound of body weight.  For example, if you weigh 150 pounds, then it’s recommended you eat 112.5 - 150 grams per day.
  • Basic Protocol: Start the day with a good hit of protein. Consider 25 - 30 grams at breakfast.
  • Consider nutrient dense foods containing L-carnitine and other
  • Neuro-inflammatory support: ant-iinflammatory foods and herbs,
  • Omega’s EPA/ DHA (protocol: 3 grams a day for 10 days and then 1 gram a day) Also maximize foods high in omegas, such as sardines, salmon, trout and lamb
  • see Anti-inflammatory Diet Eat the Rainbow!
  • see Inflam Re-Leaf Capsules
  • Social and Mental support
  • Gentle Movement to support circulation and lymph system.  Walking is great!
  • Lymphatics: Cleavers, Nettles, Calendula, Red Root, etc. (see also Lymph Vinegar Tonic)
  • Mitochondrial Dysfunction: antiinflammatory herbs and nutrition
  • B-vitamins (animal products, fortified grains)
  • L-carnitine (red meat; Lamb highest source; vegan try tempeh or avocados)
  • Turmeric, Motherwort

SAFE PRACTICES FOR HERBALISTS

For the community herbalist, this has been a difficult time.  One of the most pressing issues we’ve been grappling with is how to balance our continued service to the communities we care for-- and who needs us now more than ever-- with the changes that we obviously need to make in order to provide safe services, to mitigate further transmission, and to protect ourselves and the greater community. And it’s hard.

How do we protect these populations who are already so vulnerable? How do we protect ourselves and how do we protect our patients? If we are in leadership roles, how do we protect our volunteers or students? What planning must we do so that we are not being careless and arrogant? How do we open lines of communication to hopefully make informed decisions? How do we protect our families and roommates when the work we do increases their exposure?

Community Herbalists and Medicine Makers

These are simple suggestions, based on the recommendations of  MADR (Mutual Aid Disaster Relief) and various health services. MADR have published an excellent manual/ zine that covers Safety Practices for Food and Supply Distribution.

We have also created a checklist we are using as we restarted our clinical practices.  See our “Cart in the time of Corona Protocols”

Self Monitoring

  • If you intend to serve, you must closely watch your own health!  The team should have self-monitoring protocols in place.  Here are CDC recommendations for healthcare workers.  Since we are front line healthcare workers, we must make sure we don’t ourselves become a vector.
  • Monitor daily for fever (do you have a thermometer) or other symptoms. Test if feeling unwell.  
  • Notice and report to teammate or crew member symptoms of respiratory infection (dry cough, shortness of breath, sore throat)
  • Discontinue work if ill (if fever or symptoms emerge)

Good Practices in your Daily Life

  • Implement good practices in your basic recommendations in your personal lives of appropriate hygiene and strategic masking and social distancing.

Sanitation/ Disinfection at work

  • When working, implement extra sanitation practices.
  • Wear mask and gloves as appropriate
  • Routine cleaning of work space
  • Minimize contact between workers and
  • Ventilate as much as possible. Consider working outside when appropriate.

Have you been exposed?

  • If you have been in close contact with someone who tests positive for COVID, please refrain from being around folks if possible (especially those who are high risk) for at least 5 days, and then testing a couple times before resuming contact.

Returning to Work after illness

  • If you have tested positive or experienced symptoms and suspect COVID-19, it is important you step away from your work for a period of time.

For more information on best practices:

Community Clinics in a pandemic

These are difficult decisions and thought we would just share the decisions we’ve made thus far. This pandemic is revealing how torn the social and welfare fabric of our country is. Many, actually all of us, will suffer greatly due to this lack of public health policy, lack of universal healthcare, lack of housing, lack of food security, lack of so many things… maybe these events will teach us as a nation and a globe that health and happiness are not independent of others. They are collective pursuits. True healthcare is based on a foundation of mutual respect and mutual aid!

To Close or Not to Close...

  • We made immediate changes to our clinical services in response to the current COVID crises. We chose to cancel our large Community Health Fair, instead doing smaller clinics for the unhoused. Luckily our mobile clinics are out-of-doors, meaning very well ventilated!
  • We chose to close our Community Clinic Location to all onsite consultations until further notice. Our herbalists were still able to conduct phone and online consultations and use our drop box for remedy pick-up,
  • Other Ways to Serve
  • We also pivoted our focus to distribution.
  • Information - online documents such as this Community Care Guide and brochures to be available for those who don’t have easy internet access.
  • Remedies - these are being distributed in the form of HerbCare packages, filled with supportive remedies.  Basic List: hand sanitizers, elderberry elixirs, Lung Re-Leaf Tea, Vitamin C, Zinc, Electrolytes, cough drops, etc.

Best Practices for Clinical Services

  • The American Herbalists Guild has issued a set of Best Practices for Clinical Herbalists.
  • Here is a publication by the American Society of Acupuncturists to give guidance on navigating this decision, as well as if you do choose to stay open, some best practices to follow.  Recommendations such as postponing non-essential visits from patients and having the consult via phone; prescreening for acute illness and respiratory illness; avoid waiting rooms and having patients go directly from entrance to consult room; etc.
  • Work outside when possible.
  • Here is a link to our “Cart in the time of Corona Protocols” Checklist that we are using as we restarted our clinical services to the unhoused here in Atlanta.

Reopening In-Person Clinical Services

After being closed due to the pandemic, reopening is not a decision to take lightly.  Here are some considerations:

  • Essential vs. Non-essential: How likely is it that by not offering services to this patient, they will end up in an even more critical condition, further stretching the public health system?  Also, is the risk to their health without services greater than the risk of them potentially contracting COVID-19?
  • Slow and Steady: Begin with folks who’ve the most urgent needs, and then over time, as we see how things progress, gradually progress to working with folks with less urgent needs.  You can determine the level of need through an initial phone consultation, for example.
  • Best Practices: Are you equipped and able to follow Best Practice Guidelines as issued by your professional organization, government, and/ or public health organization? For examples of best practices, please see:
  • Do you have the necessary Personal Protective Equipment (PPE)?
  • Can you offer services outdoors?
  • Here is a link to our “Cart in the time of Corona Protocols” that we have begun using as we restarted our clinical services at the Herbalista Free Clinic.  

Dispensary Concerns

Initial Approach

When COVID first hit and during any subsequent surges where clinical services become untenable, we set up protocols to reduce contact and minimize exposure.  We turned our focus to the production of HerbCare Packages and linked into already existing distribution chains to distribute them to those in need.  

Distribution Chains

Utilize the chains of distribution that already exist - soup kitchens, Food Not Bombs, CSA’s, etc.  For example, we work often alongside Mercy Community Church who provide a daily soup kitchen. We simply dropped the care packs off at their facility and they distributed them along with the meals. We did the same thing on occassion in Dublin with a local soup kitchen there. For an example of Herb Care Packs and the distro packing lists, please see the COVI-19 Community Care Center Page.  

Language

Watch your language! Here is a brief blog post written by MaryBlue [Herbalist] about things Western Herbalists should be aware of when recommending herbs during the COVID-19 Crisis.  She focuses on how we describe our remedies to avoid “practicing medicine without a license” or making claims to “treat”.

Safe Practices

Once we pack the box with the care packs, we close and mark with the date packed and then the date to be ready for distribution - 3 days later.  This is based on the  recent study published in the New England Journal of Medicine indicating that COVID19 lives on surfaces for up to that amount of time, depending on the material.

DIstribute Herbal Support to the Front Line 

  • We have provided our local soup kitchen with more cooking herbs and spices so they can infuse the food they are serving with medicine. Herbs de provence for example, goes well with many dishes.  They are including it in their soups as well as on the egg and sausage breakfasts they do.
  • We have made a point of preparing care packs especially for Service Providers.  We want to make sure the folks on the front lines have the support they need.

Clinic Herbal Remedy Distribution 

  • For phone and Skype consultations we offered herb pick-up outside the clinic, in our little Herb Hut (picture one of those little free library boxes).  The handle of which is cleaned regularly and there was a hand sanitizer located next to the box so clients could sanitize before opening the Herb Hut door and retrieving their remedy bag.  
  • Other options are via delivery service.  
  • All herbal preparations are quarantined for 72 hours before pick-up per a recent study published in the New England Journal of Medicine indicating that COVID19 lives on surfaces for up to that amount of time, depending on the material.

SUPPLY CONCERNS - HERBAL INFRASTRUCTURE

It is important that at times like these we look around us and assess our local herbal infrastructure.  Herbs are getting harder to order, and why not produce more in your own yard or neighborhood?  Why not support your local farmer to grow herbs?  This is the time to also learn more about the herbs growing wild in your community!

Local Herbal Cultivation

We see how important it is to cultivate local herbal infrastructures as we witness the disruption to the global herb trade due to COVID and increasing energy costs. Now is the time to invest in your local herbal economy.

The Grow A Row Program was created in 2014 by Herbalista to promote herban-agriculture in the Atlanta area.  We believe in investing in a vibrant local herbal infrastructure.  We hoped the program would not only help us source affordable herbs for our free clinic, but to nurture a local herb scene.  We offer agro-education and herbalistic opportunities, sowing the seeds for a more resilient city.   We welcome farmers, schools, and individuals.  For more information, please visit the website.

Wildcrafting + Foraging

The land around you is chock full of edible and medicinal plants – even in the urban landscape. What’s growing in your neighborhood?  Learn basic botany skills and learn to identify your green neighbors. But always remember that Wildcrafting is Stewardship!

Practice with Identification

  • Join Botany Everyday, an incredible online course facilitated by marc williams.  This course is held by donation, so no one is turned away for lack of funds.  Support as you are able!
  • Use a reliable field guide such as, Identifying and Harvesting Edible and Medicinal Plants by “Wildman” Steve Brill, or Newcomb’s Wildflower Guide.

Learn the seasons of bloom + harvest in your neck of the woods

  • In Atlanta, we began mapping the herbs available in our neck of the woods in our online resource Forage ATL.  It is a monthly photo gallery that reminds us of what blooms during certain times and what is ready for harvest.  We’ve also created a written Harvest Calendar to remind us of what’s available at different seasons.
  • We are also documenting the Herbs of Dublin

Wildcraft + Forage Responsibly - Wildcrafting is Stewardship!

  • Eat the weeds! Weeds are plants that are abundant! Let’s use them!
  • Be aware of plant communities that may be under pressure. Don’t harvest endangered or threatened plants. Check the "Species At-Risk List" maintained by the United Plant Savers.
  • Harvest in a way that promotes regrowth or makes minimal impact [i.e. taking twigs and branches as opposed to stripping bark from the main trunk of a tree; respecting the seasons for when it is better to harvest different parts of the plant; etc.]
  • For more detailed information, please read the Wildcrafting Checklist by Howie Brounstein, an early teacher of mine while studying at Michael Moore's School.  He impressed on me not only the importance of respecting the responsibility we have as wildcrafters, but the true intimacy of it all.  In order to "Wildcraft Responsibly" you must  have a deep relationship with the plant communities you wish to harvest from.  

ABOUT HERBALISTA

Herbalista recognizes healthcare as a fundamental human right. We sponsor health services and herbal education through a variety of programs, empowering folks to care for themselves and their neighbors.  We believe true healthcare is based on a foundation of  mutual respect and mutual aid– solidarity not charity!        

Our Story

Herbalista was born and raised in Atlanta, Georgia, home to Dr. Martin Luther King who said, “Of all the forms of inequality, injustice in health care is the most shocking and inhumane.”  For a city that prides itself on the egalitarian legacy of Dr. King, we have also become the city with the largest income inequality in the United States!  This type of contradiction is all too common, with rhetoric often not matching the reality.  Even within the Herbal Community, where we point to the failure of our conventional medical system to provide adequate and accessible care, we sometimes recreate the very same problematic model, where only the privileged few have access to herbalists.

The Herbalista Free Clinic was an attempt at a different way of doing things.  We started serving Atlanta in February of 2013 from a VW camper van.  Nicknamed the Herb Bus, we had a vision of utilizing mobile medicine as a means of providing earth-based care to underserved communities.  By freeing the clinic from the confines of brick and mortar, we managed to lower our overhead costs, expand treatment capacity and unleash our creativity.  Oh, how we love mobile! Over the years our services expanded to include other mobile and pop-up projects such as the Herb Cart, the Dublin Herb Bike, a Community Health Fair, and numerous HerbCare Stations.

We strive for a community-based model of healthcare that is based on solidarity and not charity. Our programming is built to share skills, keep costs down, and give us all the chance to share our love through service.  Medicine Making Workshops, the Grow a Row Program, and Plant Rambles not only keep the apothecary stocked and the clinics rolling, but have helped cultivate an extended community care network.  We see improved health outcomes, stronger support networks, and a growing vitality that comes simply from working with plants!

To help folks wanting to build their own community's herbal infrastructure, we’ve loaded this website with resources, including the Herbalista Toolkit and several “how-to” manuals.        

By the People, For the People                

While the Herbalista Free Clinic has a focus on serving the homeless and other vulnerable and marginalized populations, we also recognize that under the current established models of healthcare in the U.S., we are all under-served!  So long as the medical and governmental structures prioritize pharmaceutical medicine and surgical intervention, and fail to provide basic universal care, the people are being denied their right to health.

Herb and food based tonic therapy have always been a necessary part of human evolution and survival.  Access to healthcare is a human right and our mission is to provide the tools, encouragement, and lived examples of how we can take back this basic right.                        

Inclusive Care (Non-discrimination Policy)

The Herbalista Health Networks welcomes students, volunteers, partners, patients, clients, guests, and friends of any race, color, national or ethnic origin, religion, economic strata, ability, sexuality, and gender-orientation to join us!  We believe in diversity, not discrimination!

Thank you!

We are both thrilled and humbled by the opportunity to serve the people, the plants, and the planet.  Much appreciation to the communities who welcome us into their folds, love to the friends and family who share our journey, and gratitude to the mighty crew who holds it down in the ATL and Dublintown to make it all possible.

And the crew I speak of is larger than Herbalista.  It is larger than the Big House or the Open Door Community or the Apollo House.  Our crew rolls deep.  We may not always know each other, but we are headed in the same direction.  We may not have realized we had each other’s backs, but we defend the same rights and stand by the same ideals.

A big shout-out to the urban agrarians; the homesteaders and humanitarians; the craftsmen and caretakers; the teachers and radicals; the permaculturalists and pacifists; the wellness warriors and earth champions.Thank you friends of the field, the forest, the street, and the subway.  May we continue to rally together, for health and community!

💚 The Herbalista Crew

This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License        www.herbalista.org

[1] https://www.cdc.gov/coronavirus/2019-nCoV/hcp/clinical-criteria.html 

[2] https://www.cdc.gov/coronavirus/2019-ncov/hcp/guidance-home-care.html