Dear Natural Health Friends,

Laura and I have been doing a deep dive lately into what makes people sick—and more importantly, what we can do to help the body heal and stay strong. One thing keeps coming up again and again: so many people are dealing with immune system challenges and disturbances in their microbiome.

The Human Microbiome: Health Starts in the Gut

The microbiome is the community of bacteria, fungi, viruses, and other microorganisms that live in and on our bodies—especially in our gut. It plays a huge role in balancing our immune system, controlling inflammation, and supporting good digestion. (I wrote more about the microbiome here.)

What causes gut flora disruption, otherwise known as microbiome imbalance? There are so many factors: processed foods, food sensitivities, stealth gut infections, toxins, pollution—and even stress and lack of sleep! So many things to work on. Where do we start?

Phytonutrients Then vs. Now

For thousands of years, humans were mostly hunters and foragers. When we discovered agriculture, we started growing grains, seeds, nuts, and raising livestock. The foods of agriculture are nutrient-dense and give us plenty of protein, fat, carbohydrates, vitamins, and minerals. But they tend to be lower in phytonutrients—the special compounds found in highest concentrations in herbs and spices.

Herbs like oregano, thyme, rosemary, sage, garlic, lemon balm, and others are powerful digestive aids and immune supporters. They’ve been used for centuries for exactly these reasons.

With that in mind, I’ve already started adding more herbs to my daily routine—I’m enjoying a simple herb salad every day with fresh sage, oregano, chives, and lemon balm. We just pick them from outside in our garden. It’s a small start, but I’m noticing how good it feels. I’d love to hear what you think of this approach.

Here in Lancaster, PA (USDA Zone 7a), these herbs thrive with full sun, well-drained soil, and a minimum of care. Many are perennials that come back year after year.

Top Easy Herbs to Grow and Use Daily:

• Oregano – Strong antimicrobial properties that support immune health and gut balance. Extremely hardy, drought-resistant, and perfect for Italian dishes, sauces, roasted veggies, or tea.
• Thyme – Great for respiratory and immune support, plus digestion. Low-maintenance and wonderful in soups, stews, eggs, and poultry. (Also a rich source of nutritional lithium—so I’ve heard!)
• Sage – Antioxidant-rich and especially helpful with digestion of fatty foods. Use in roasted meats, squash, stuffing, or tea.
• Lemon Balm – Calming, excellent for digestion and immunity, and has a bright lemony flavor. Makes a soothing tea and grows vigorously.
• Mint (Peppermint or Spearmint) – One of the best for relieving bloating, gas, and indigestion. Best grown in containers so it doesn’t take over the garden.
• Chives – Mild onion flavor with sulfur compounds that support immunity and digestion. Snip fresh over eggs, salads, or potatoes.
• Basil – Anti-inflammatory and great for summer dishes. Grow it as an annual and enjoy in pesto, salads, and pasta.

Simple Growing Tips for Our Area

Start with transplants from a local nursery for quicker results. Plant after the last frost (usually mid-to-late April) in full sun. Most of these are forgiving and drought-tolerant once established. Harvest in the morning for the best flavor, and regular picking actually encourages more growth. Many perennials will survive our winters with minimal protection.

You don’t need a huge garden—just a few pots near your kitchen door can make it easy to grab fresh herbs every day.

I truly believe adding more fresh herbs and spices is one of the simplest, most natural ways to support your microbiome, digestion, and immune system. It’s affordable, delicious, and something you can do right at home.

What is your experience? Have you grown herbs before? Are you willing to try adding a little more to your meals? What herbs would you add to this list? Reply and let me know—I read every response.

As always, if you’re dealing with gut issues, immune challenges, or just want a fresh look at your health through symptom survey, functional blood work, and muscle testing, we’re here to help.

Wishing you vibrant health and a thriving garden,

​
Dr. Keith Sheehan, DC
Sheehan Natural Health

P.S. Below are pictures of some herbs we have growing throughout our garden beds (in order): sage, lemon balm, and oregano.