<center>As herbalists there is a tendency to use all of the remedies at hand rather than focus on simple practices. Red light therapy, saunas, healing crystals, massage ... there are so many techniques at our disposal these days.

Over the last few days I have come down with a sore throat, runny nose, and even a bit of nausea. I could visit a doctor or some alternative therapist but, I have recently been reminded that sometimes simple is best.

This time I will be healing with the most basic of remedies ... rest and tea.

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Getting enough sleep each and every night really is the key ingredient for better health and success in general. I find that most people I know scrap by with the minimal amount of sleep needed to survive. Bags form under their eyes, depressing thoughts cloud their mind, and they compensate with caffeinated drinks to get through the day.

It can be a challenge to set aside 8 to 10 hours every night for deep rest when there is constant distractions, work to be done, and children to take care of. However, if proper rest can be attained it is well worth the investment in time. And in my case my illness is most likely due to inadequate rest. So, I am setting a goal of 10 hours in bed each 24 hours. Even if some of those hours are naps or reading sessions in the evening, giving my body the place, time, and *permission* to recover is key.

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I am also using the plethora of dried herbs that I have collected over the last year or two in herbal formulas. Formulas are combinations of herbs that support each other in their healing actions. Some herbs take the leading role while others are there for balance and even flavor.

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Here are two of the herbal combinations that I have formulated to heal the headaches, soreness, runny nose, and stomach pains I have been experiencing.

## Hawthorn, Linden Flowers, and Elder ~

Linden flowers are wonderful remedies to encourage relaxation and relieve the body of tension. I would suggest drinking linden flower tea to anyone who has a hard time winding down at night. This tea is especially good for curing or preventing headaches and migraines. So if tension and mental chatter are keeping sleep away this is a great remedy to try out.

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I combined the linden with the immune system supporting powers of elder flower and the circulation stimulating properties of hawthorn flowers and berries. Elder flowers in particular are ideal for raising body temperatures. As we grow older our bodies have a harder time heating up. Partly this is due to poor circulation so both of these ingredients combine to support the body stay warm, and rid itself of toxins that could be making us ill. 

Hawthorn flowers and berries are also delightfully fragrant and sweet so they also add a taste factor that make drinking up to a liter a day quite easy to do.

## Yarrow, Rosemary, Lemon and Honey ~

Once again the key ingredient here is one to help increase circulation as well as raise the body's temperatures. I have written many times about the multiple benefits of the herb yarrow but, I must admit that the flavor isn't the best. Rosemary too professes a myriad of health benefits, namely being antiseptic. Most people associate the herb with culinary uses so a combination of bitter yarrow and a cooking spice really need other flavors to make a delicious tea.

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That is where lemon juice and honey come in. This lemonade-y combination adds not only a palateable flavor but also are very soothing on a sore throat. I make this tea by steeping the yarrow and rosemary (fresh or dried) in a tea pot for upwards of 10 minutes then squeezing fresh lemon juice and adding in a spoonful of honey once the tea is poured into a mug. I drink a cup each morning before breakfast and another before bed.

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Hot water, herbs, and plenty of sleep, that is really all I need to put myself back on the path of wellness. After three days of this simple protocol I am already feeling better physically and my mental outlook has improved tons. Happy healing everyone!
</center>Ml