Elderberry Syrup: Health Benefits + An Interview with Mogli from Gathre
Succumbing to the reality that winter is going to be around a bit longer, I am trying to embrace the last of the chilly days by settling in, sinking into the remaining stillness and silence – an opportunity to relish in the slow a bit longer, spending time cooking with nourishing foods that will sustain me to sunny spring. Gathering what I can find at the local farmer’s market and searching for inspiration to keep on moving, I’ve conjured up a few recipes that are loaded with immune boosting foods – all things warming, nourishing and good for the weary winter soul in the final days of the season.
More than that, I’ve been focusing on ways I can improve my immune health. Enter, elderberry syrup. In addition to whole plant foods that are great for immune system support, elderberry syrup is a great cold and flu fighting remedy that you may want to consider adding to your supplement regimen. With just a few weeks left of spring, respiratory viruses will continue to circulate, reminding us that winter’s not over just yet!
Like all supplements and health rituals, elderberry syrup should complement a whole foods diet, sound sleep, movement and self-care. A diet high in sugar consumption, lack of vitamin D and fresh air, compromised sleep patterns, and poor food choices, just to name a few - make it increasingly difficult as winter wears on, for your body to fight off invading illness. Now in the home stretch, we must continue to prioritize preventative health.
Your diet greatly influences your immune system's ability to do its job. If you are consuming a diet comprised of sugar laden, processed foods and packaged foods, your immune system is compromised and unable to do it’s job. A modern Standard American Diet is associated with a weakened immune system and characterized by the consumption of highly inflammatory heavy foods, including high levels of animal foods, animal derived saturated fats, sugars, processed foods, artificial ingredients, and salt - a diet that is low in plant derived fibers - which conversely, are positively associated with a healthy gut microbiome and optimally functioning immune system.
Proper nourishment and nutrition supports an able body to fight off bacteria and viruses or other foreign invaders that the body deems dangerous. Like plant based foods that are high in antioxidants, elderberry too, is loaded with flavonoids and vitamin C, great for maintaining a strong immune system.
What is Elderberry?
Elderberry is one of the most commonly used medicinal plants in the world. It is most often consumed as a supplement to treat cold and flu symptoms, but traditionally, Native Americans used it to treat infections, while Egyptians used it to improve their skin health and heal burns, and it is still gathered and used throughout Europe today. Native to Europe, Africa and parts of Asia, as well as a few parts of the U.S., Sambucus is a genus of flowering plants in the family Adoxaceae – more commonly called elderberry or elder. Sambucus nigra is the most commonly used variety of elderberry for medical purposes – the berries that are found in syrups, jams and wines. They are loaded with antioxidants that help prevent cell damage and most notably, for their immune boosting properties.
Health Benefits of Elderberry
The elderberry plant is known for its range of health benefits, including its ability to improve sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation and even cancer. More commonly known for its remarkable ability to relieve and shorten the duration of the cold and flu viruses when taken at the onset of symptoms, elderberry has an impressive nutritional composition:
· High in vitamin C, 60% of the recommended daily intake
· High in dietary fiber, more than 25% of the recommended daily intake
· Good source of phenolic acids, antioxidants that reduce damage from oxidative stress
· Good source of flavonols, important for protecting the cardiovascular system and brain
· Rich in anthocyanins, compounds with a strong antioxidant profile and anti-inflammatory effects
Elderberry are not only nutritious, but provide a whole host of health benefits, such as their ability to fight cold and flu symptoms, support hearth health, fight inflammation, lower blood sugar, ease allergies, help fight cancer and infections, among many others. So, just short of everything, elderberry does it all. Now you may be wondering how to use it and introduce it into your own life.
I recently started making my own elderberry, rather than purchasing it at the local health food store. Void of gums, fillers and alcohols, homemade elderberry is a much healthier and more economical way of utilizing the powers of elderberry in your home.
I had to wonderful opportunity to chat with a new friend, Mogli, about her venture and community, Gathre. Formally known as The Foraged Apothecary, I started purchasing her Elderberry Syrup Kit back in the fall when I realized that the majority of elderberry syrups on the market are grossly overpriced and filled with ingredients that promote sickness, rather than prevent it.
Connecting with Mogli has been such a wonderful gift - she has been truly inspirational in more ways that one. She is a mother and an herbalist, a home educator and a yoga instructor, balancing both a home grown business and motherhood whiling schooling at home. She’s pretty awesome. She has generously gifted us with her time to answer these questions below that I hope will encourage you to introduce homemade elderberry syrup at home as an immune boosting tool for both adults and littles.
1. What inspired you to start Gathre?
Gathre, formally The Foraged Apothecary, was birthed from a deep desire to provide healing and wellness to the people I loved. As I grew in both knowledge and experience in terms of foraging, herbalism, and yoga, I saw a dramatic increase in the health of my family, as well as my own. For years I have suffered from a variety of health issues - primarily autoimmunity in the form of Celiac disease and Hashimotos, as well as depression and malnutrition.
These plants, growing in a nearby forest, were changing my life. And as I extended advice and teas to my dear friends and neighbors I received many comments and suggestions, all pointing toward “You should do this!” At first it felt a little daunting. I am a home educating mama with a husband in med school, but eventually it just felt like who I was supposed to be : a healer. I launched The Foraged Apothecary early last summer - mostly serving my local community through farmers markets and small shops, then took my business online This winter I have done a business overhaul - changing my company name to better accommodate growth and expansion while also building a better platform to reach women in need of herbal care around the country. I work primarily as an herbalist, while also teaching woman based workshops, yoga classes, and community healing.
2. What makes your elderberries unique? How do you forage for them?
The elderberries used in my Elderberry Syrup Kit are foraged right here in Iowa City, Iowa. We are a lucky community to have access to acres and acres of wild green space inside, and adjacent to, city limits. These berries are wildcrafted, meaning they have the benefits associated with growing in a forest (higher nutrient density) while also being 100% pesticide free, fertilizer free (unless you count the deer poop) and sustainably harvested- meaning I only take about 50-60% of a tree’s fruit at most, leaving enough for the local wildlife.
3. In your opinion, what are the biggest health benefits of consuming elderberry syrup regularly?
Consuming elderberry syrup on a regular basis has about a million benefits, but lets stick to the big ones. First, it improves your immune system response, meaning it is great as a preventative measure. Taking elderberry syrup daily through out cold and flu season helps keep you from catching a bug, while also helping your body to recover faster if you do get sick.
Second, elderberries reduce inflammation. As someone who has suffered for years from autoimmunity I know what a big deal inflammation is. Our current American Diet, chock full of processed foods and sugars, not to mention a society running at a break-neck pace, contributes to high levels of cortisol (and a host of other biological responses to stress and inflammation). Addressing, changing and maintaining a lifestyle that actively reduces inflammation not only helps with autoimmunity, but heart disease, chronic pain and illnesses, and yes - the dreaded cold/flu season. Inflammation is one of the key factors in whether or not you develop cancer, an autoimmune condition, or go into menopause well before your time.
And the last benefit I will mention is that it aids in the prevention of and recovering from upper respiratory infections. As we enter the coldest part of the winter there is often a steep incline in the frequency our population develops chest infection or chest colds. Elderberry syrup not only works as a preventive as mentioned above, but also helps the body expel mucus, heal the lining of the lungs, and get you back on your feet sooner.
4. What do your days look like? How do you balance motherhood and owning your our small business?
Ah - balance. Do any of you have balance? Because I feel that is something I am always finding, always seeking, always rediscovering!
I have certainly had seasons that were better than others, but I think regularly taking the time to reevaluate your systems and your goals is really helpful when finding a way to balance being a business owner, a mama, and a home educator.
I believe this, if you do what you love, you’ll find a way. By regularly evaluating - okay, is this necessary and if it isn’t, can I pull the plug? is so rewarding. Whether its your kids’ overloaded schedule or commitments you made, or maybe even just being on Facebook - we really need to a take a serious look at exactly how we spend our time and why.
After a month hiatus in January I put Facebook on auto-reply, ditched the yoga class I was teaching once a week catering to athletes, and said hello to growing the scope of my business, making more time to relax and unwind, and developing a peace of mind that allows me to be truly present with my children.
Saying no is necessary, because every time you say no, you are saying YES to something else. I don’t think any of us ever find true balance, its always this recalibration circus trick - BUT, do what you love and you will find a way.
Currently I work from home almost every evening after the kids go to bed - filling orders, catching up on clients or inventory, and planning social media/events/yoga classes. Two evenings a week I head to the library before dinner to work in peace. Then my days are free to be truly ‘there’ with my children, involving them in my foraging or yoga practice as much as possible. I know that my days can be all about them because there will be a time later that day or that week to get it all done. I use the mornings as “me” time - practicing yoga, meditating and journaling. I can’t stress enough how much this helps me to find the balance - if I am out of whack so is my home, my children, my clients and my students.
5. Do you have any tips for making your own elderberry syrup at home?
My first suggestion is don’t skimp on the honey. It can always be tempting to go for the cheaper alternative, but in this case, it is vital that you buy the best honey available to you locally. By consuming local honey you are getting all of the great benefits of your local pollen and adapting to your regions flora, lessening your allergic reactions come spring and boosting your immune system. Look for 100% organic, raw and unfiltered honey, which should look thick and slightly white - not golden yellow. And don’t don’t don’t boil your honey! Allow you elderberry juice to cool to touch, then combine it with the honey. Increasing the temperature of the honey kills all that makes it beneficial.
6. How can we purchase your elderberry syrup kit? In addition to the elderberry, are there other teas, tinctures or powders available for purchase?
You can now purchase elderberry syrup kits on my website womengathre.com or on instagram @women.gathre . I also love emails! Shoot me an email, womengathre@gmail.com , let me know your order or ailments, and we can talk a bit more about how to make the syrup or an herbal regiment work best for you and your family.
I am a folk herbalist, meaning I make most teas, tinctures, and powders on demand - crafting them to your specific needs and desires. However, I do provide some teas and tinctures that almost everyone should include in their kitchen cabinets like Cold + Flu tea, Adaptogenic tinctures and immune boosting mushroom powders. Head over to the website to see my ready made selection and email me with questions about crafting a tea, tincture or powder just for you.
Thank you Barb so much for allowing me to speak on a topic I am so passionate about! Blessings to you all, Mogli.