It wasn’t my own lips that blistered.
 It was my daughter’s face. Her soft, peach-down cheek, covered in angry sores before she had celebrated just 6 months of living.

The herpes simplex virus (HSV-1) had found her, and I was powerless to stop it. Read Penny’s full story here …..

As a mother, there is nothing more painful than watching your child in distress. That moment as I cradled her whilst she whimpered, became the root of everything that followed. It was the seed from which Bodhi and Fae grew. A determination not only to soothe her skin, but to unearth remedies grounded in science, tradition, and the wisdom of the natural world.

And so I became both mother and researcher. Relentlessly walking the woods, pouring over clinical studies, learning the language of plants and fungi that have always stood alongside us in the fight against illness.

This guide is the harvest of years of research, sleepless nights, and the fierce love that only a mother knows. What began as a desperate search to ease my daughter Penelope’s pain has grown into a body of knowledge, and into the very balms that soothed her skin when nothing else did.

If you or your child are walking this same path, know this: you are not alone. Cold sores can feel isolating, but they do not define you. You deserve to feel as beautiful and whole as you are.

If you’re ready to explore gentle, nature-led support, I invite you to visit my store and discover the hero balms I created for Penelope. The very same remedies that became our turning point. They’re crafted with integrity, backed by science, and made with the hope that they might bring comfort to you, too. There have already been enough tears shed on this journey. My wish is that you don’t have to add to them… unless, of course, they’re tears of joy.

🌿 Explore the Balms Here

 

 

Understanding Cold Sores: The Virus That Waits in the Shadows

Cold sores are caused by the herpes simplex virus (usually HSV-1). Once it enters the body through damaged or broken skin, it never leaves. Instead, it hides in nerve cells, lying dormant like a fox in its den.

One of the reasons children are particularly vulnerable is because their skin barrier is still developing, leaving tiny openings for viruses and bacteria to slip through. That’s why building strong, resilient skin is so important. You can read more in my blog on strengthening the skin barrier, where I explore how we can nurture the skin to better resist outside invaders.

When the body is stressed, tired, sun-exposed, or the immune system dips, the virus stirs awake. It travels back down the nerves to the skin, erupting as the painful, tingling blisters we know so well.

It is essentially a lifelong companion so the key, then, is learning how to live in balance with it.

Below are my key takeaways:

·         Shiitake Mushrooms: The Forest’s Silent Warrior

When I first began my research, I didn’t expect a humble mushroom to rise as a hero. Yet shiitake (Lentinula edodes), long revered in Asian medicine as an “elixir of life,” carries extraordinary properties that modern science has only just begun to confirm.

Inside shiitake lies lentinan, a complex beta-glucan polysaccharide. To most people, that sounds like little more than jargon. But under the microscope, lentinan is astonishing: it awakens our immune cells - macrophages, T-cells, natural killer cells - the very guardians that seek out viruses.

Some laboratory studies have shown shiitake extracts can reduce herpes simplex viral activity, interfering with the virus’s ability to replicate. Imagine HSV-1 trying to make copies of itself, only to be met with a quiet fungal hand that says, “Not today, thank you!”

Beyond the petri dish, shiitake nourishes us holistically. It’s rich in selenium, zinc, B-vitamins, and ergothioneine which are all vital for skin repair and immune resilience.

How to weave it in:

  • A slow, shiitake-infused broth during times of stress.

  • Dried slices steeped into teas or soups.

  • Or if you have a fussy one like I do…a nice big dose in a bolognaise!

 

·         Lemon Balm: The Soothing Herb That Silences Cold Sores

If shiitake is the warrior of the forest, then lemon balm (Melissa officinalis) is the hero of the garden. With its citrus-scented leaves and gentle presence, it’s easy to mistake this plant for nothing more than a fragrant herb for teas. But look deeper, and lemon balm reveals itself as one of the most clinically validated natural remedies for cold sores.

Lemon balm contains compounds such as rosmarinic acid, caffeic acid, and flavonoids, all of which display antiviral properties. Most importantly, studies have shown that lemon balm extracts can interfere with HSV-1’s ability to attach to host cells. If the virus cannot latch on, it cannot replicate.

It is often described as a plant that “quiets the virus” as it doesn’t just help once the outbreak has erupted, it can also reduce the virus’s ability to gain a foothold again.

How to weave it in:

·         At home, you can infuse lemon balm leaves into oils (like olive or jojoba) and blend them into a salve.

·         Lemon balm tea calms the nervous system and reduces stress. Drinking 2–3 cups daily can be part of a ritual to reduce recurrences as stress is normally a big trigger. Bonus… drinking lemon balm tea helps your mood - it’s also known as the happy herb! We love a cup in the morning before school, and one before bed. It calms the mind, nerves and helps relax before sleep. It really is my favourite herb!

 

·         Calendula: The Golden Healer of Skin

Calendula officinalis, also known as marigold, is the flower of sunshine and skin support. Where there is irritation, redness, or broken tissue, calendula soothes.

Calendula is rich in triterpenoids, flavonoids, and saponins, compounds with antiviral, anti-inflammatory, and skin-regenerative actions. While calendula hasn’t been studied as extensively against HSV-1 as lemon balm or shiitake, it has shown broad antiviral properties in vitro and is widely used in herbal dermatology.

For cold sores, calendula shines not as the first strike against the virus but as the comforter of tissues once the outbreak has erupted. Its ability to reduce inflammation and promote collagen production makes it invaluable in salves and balms.

How to weave it in:

  • Infuse dried calendula petals in oil, then blend into a balm for soothing application.

  • While less direct, drinking calendula tea supports overall detoxification and immunity.

 

·         Peppermint: The Cooling Defender

Few herbs feel as instantly recognisable as peppermint (Mentha × piperita). Its cooling bite clears the head and refreshes the body, but beneath that sensation lies potent antiviral activity.

Peppermint oil is rich in menthol and rosmarinic acid, both studied for antiviral effects. Research has shown peppermint oil extracts can reduce herpes simplex viral activity in vitro, particularly by interfering with the virus’s ability to penetrate cells.

Unlike lemon balm, which prevents viral attachment, peppermint appears to work post-entry, making it a useful ally once a sore has already erupted. Peppermint oil is too strong for children, but you can help utilise some of the plant’s power by drinking peppermint tea. It supports digestion and reduces systemic stress, an indirect but valuable way to lower outbreak triggers.

A Note on Children: Gentle Plants for Tender Skin

When supporting young children, like my own daughter who’s suffering first led me on this journey, caution and gentleness are everything. Their skin is thinner, their livers less able to process potent compounds, and their immune systems still learning balance.

Herbs Generally Considered Safe for Children with Cold Sores:

  • Lemon Balm: Gentle teas or very diluted creams (patch-tested first).

  • Calendula: Infused oils and salves, safe topically for babies and children.

  • Chamomile: Calming for both skin and nerves; can be used as a compress.

Herbs to Avoid or Use Only with Professional Guidance in Children:

  • Peppermint oil: Too strong for young or sensitive skin. Avoid under 6 years.

  • Essential oils in general: Always dilute heavily or avoid, especially in babies.

Instead, for children, focus on teas, gentle salves, and rituals of comfort: a lemon balm compress, calendula balm, oat baths, and soothing presence.

Lysine and Diet: Feeding the Body to Starve the Virus

When I first began untangling the science of herpes, one discovery struck me like a thunderclap: the virus needs food, just like we do. And one of its favourite meals? An amino acid called arginine.

HSV-1 relies on arginine to replicate. Without it, the virus struggles to build its proteins and multiply. Lysine, another amino acid, competes directly with arginine. When lysine levels are higher, the virus is effectively starved of its building blocks, a bit like locking the pantry door and throwing away the key.

This means supporting the body with a diet rich in Lysine is a great way to naturally manage the virus as these foods can form the foundation of a diet that makes the body a less hospitable place for HSV-1. Examples of food high in Lysine are:

  • Fish (especially cod, sardines, tuna)

  • Poultry (chicken, turkey)

  • Legumes (lentils, chickpeas, beans)

  • Dairy (yoghurt, cheese)

  • Quinoa and amaranth

Foods to Limit: Arginine-Rich Fare

On the flip side, some foods fuel outbreaks because they’re rich in arginine:

  • Nuts (especially peanuts, almonds, walnuts)

  • Seeds (pumpkin, sesame, sunflower)

  • Chocolate (sadly, a common trigger for many)

  • Oats and whole wheat – porridge is a trigger for my girl, especially if she is in a state of stress / upset.

It doesn’t mean you must banish these foods entirely, but if you or your child are prone to outbreaks, it’s wise to reduce them during vulnerable periods of illness, stress, or sun exposure.

For my daughter, this means finding a gentle balance. More yoghurt with berries at breakfast, roast chicken on long days, and a sprinkle of lentils in a bolognaise (yes, we eat a lot of that in our house as I find it great for hiding things in!!).

It’s also about strengthening and protecting her skin which is ultimately her first line of defence. On windy days, for example, we smooth Bodhi & Fae Lip Shield across her cheeks, creating a soft, protective barrier against the elements.

If you’d like to explore this idea further, you can also read my blog on building resilient skin where I share why caring for the skin barrier is such an important part of natural defence.

For my daughter, keeping her emotions in balance is just as vital. This is why we lean on simple, grounding rituals: bath teas, gentle herbal infusions, mindfulness, and child-friendly breathing techniques. These little practices form part of our armour in living alongside the herpes virus. They’ve also become the gateway to a deeper understanding of how emotions and skin are intertwined, and how our inner world so often shows itself on the surface.

That’s the heart of this journey: not perfection, but gentle consistency. Supporting the body, calming the mind, and protecting the skin. One small ritual at a time.

 

Lifestyle, Ritual, and Practical Prevention: Living with Cold Sores Gracefully

If cold sores teach us anything, it’s that prevention is as much about rhythm as it is about remedy. Viruses strike when the body is out of balance, whether that is stressed, tired, sun-exposed, or nutritionally depleted. And for children, whose systems are still learning resilience, gentle daily rituals make all the difference.

Sunlight & Skin Care

  • UV exposure is a common trigger for HSV-1 reactivation. For sensitive children, a broad-spectrum mineral sunscreen and protective clothing can reduce outbreaks.

  • Topical herbal balms containing lemon balm or calendula at safe and gentle dilutions help protect and soothe at the first tingle.

Sleep & Stress Management

  • Stress is a silent but powerful catalyst for outbreaks.

  • For children, routines matter: consistent sleep schedules, calming bedtime rituals (storytelling, warm baths infused with chamomile or calendula), and mindfulness exercises can reduce recurrence.

  • Flower essences and homeopathic remedies can support emotional regulation, creating a calmer internal environment where the virus is less likely to emerge.

Diet & Nutrition

  • Daily intake of lysine-rich foods (fish, poultry, legumes, dairy) supports viral suppression.

  • Minimising arginine-heavy foods during vulnerable periods can starve the virus while still maintaining joy and nourishment.

  • Hydration, colourful vegetables, and immune-supportive meals complement herbal and supplement strategies.

Gentle Routines for Children

  • Observation: Encourage children to recognise early tingling sensations.

  • Herbal application: A dab of lemon balm cream, calendula salve, or a protective balm as soon as the first tingle appears.

  • Calming rituals: Quiet moments with chamomile tea, flower essence spray, or a brief cuddle and grounding activity turns care into empowering ritual rather than stress. I have noticed that Penny is drawn to drawing after long days, or stressful periods. It seems to be her way of calming down. Find your child’s de-stress activity. For me personally, getting into nature always, always helps.

Today, with herbs, diet, supplements, and rituals woven together, parents and caregivers can approach cold sores with knowledge, confidence, and calm. This isn’t just about healing blisters; it’s about cultivating resilience, teaching children to understand their bodies, and connecting to the gentle, medicinal wisdom of the natural world.

Sending much love on this journey. Carrie x