Standard prep: infusion = 1–2 tsp dried herb (or 2× fresh), just-boiled water, covered 10–15 min — for leaves/flowers. Decoction = simmer 15–20 min — for roots/barks/seeds. Typical adult use 1–3 cups/day; halve for elderly, quarter-strength for kids, skip most in pregnancy.
Pain, fever, inflammation
- Ginger (stock dried): nausea — genuinely well-evidenced, including motion/morning sickness — plus circulation and colds.
- Feverfew : traditional migraine preventive, chewed leaf or tea.
Colds, flu, respiratory
- Rosehips : vit-C-dense fruits of wild rose, decocted or dried for winter.
- Thyme / sage : strong antimicrobial teas & gargles for sore throat and coughs (thyme is in licensed cough syrups in Europe). Grow both.
- Steam inhalation: any of pine/thyme/mint in a bowl, towel over head — congestion relief that costs nothing.
Digestion
- Peppermint : IBS-grade evidence for cramps, gas, nausea. Grows like a weed — plant it (contained, or it takes over).
- Chamomile : settles stomach + the classic calming/sleep tea; also cooled as an eye/skin wash.
- Fennel/dill/caraway seed : decocted for bloating, colic.
- Dandelion : leaves = mineral-rich bitter salad/tea (mild diuretic — "pissenlit"); roasted root = coffee substitute + liver-supporting bitter. Entire plant edible, everywhere, unmistakable.
- Blackberry/raspberry leaf & root bark : tannin-rich tea — the traditional field remedy for mild diarrhoea (pair with ORS from B5!).
Nerves, sleep, morale (do not underrate this in a crisis)
- Lemon balm , linden flower , chamomile , lavender : anxiety/sleep teas. Valerian root decocted = the strong sleep option (smells awful, works for many). Hops in a pillow.
- Nettle : spring superfood tea/soup — iron, minerals, gentle allergy support. Cooking/drying kills the sting. One of the best all-round "tonic" plants to actually rely on.
- Hawthorn : traditional heart tonic — but heart conditions are exactly where self-treating is dangerous; flag only.