NATURAL DEFENCE

A quick guide to the herbs and roots that can help keep you free from sniffles and sneezes this winter

-  JOSIE COPSON

Combatting winter colds and bugs is like an annual Hunger Games for many of us - and experts warn we face a "twindemic" this year with Covid and flu both doing the rounds.

But instead of automatically reaching for the medicine cabinet, why not try a natural remedy first? The global market for herbal medicine is worth £125.5 billion and is set to grow to £165 billion by 2026.

Here, herbalreality.com founder Sebastian Pole shares his shopping list of humble herbs, potent plants and miracle spices - some of which you can grow yourself...

MARSHMALLOW ROOT

Marshmallow Forget the sweets you toast over fires root is a plant that grows on riverbanks. "It can offer quick relief for symptoms related to respiratory conditions and is used by herbalists to ease dry coughs," explains Sebastian. How? "It helps build a protective coat in your throat that relieves irritation and swelling." Try: "Grow your own and dry the leaves to use throughout the year. Earthsongseeds. co.uk features grow-your-own herbs such as The Breathing Garden (£14.99), which also contains echinacea (see right). There are many ways to benefit from herbs, such as infusing them in hot water and inhaling the steam."

ECHINACEA

Sebastian regards this as your go-to plant for "clearing up infection and strengthening the immune system's efficiency". He says it has "a specific focus within the upper respiratory system [that fights] cold and flu, tonsillitis and laryngitis. It reduces the severity and duration of symptoms, too, and stimulates the immune response".