Ginger for Winter Wellness: Benefits, Home Remedies & Warming Tea
Winter Wellness Series - Part 3
By Michelle Ringin – Western Medicinal Herbalist (NHAA Member) & Weight Management Practitioner, Lithgow NSW
Ginger is quite possibly the most versatile medicinal plant in the world.
It is also one of the most underestimated- sitting quietly in kitchen pantries and vegetable drawers, used as a flavouring, when it is in fact one of our most potent and well-researched herbal medicines.
In winter, ginger earns its place on every level. It warms the body from the inside out, supports circulation to the hands and feet, eases the digestive sluggishness that comes with the cooler months, reduces inflammation, and actively supports immune function. It is appropriate for the whole family, pairs beautifully with almost every other winter herb, and can be prepared at home in dozens of effective and delicious ways.
If there is one herb to truly get to know this winter, ginger is a strong contender.
This is Part 3 of our Winter Herb Series. You can find Part 1 (Elderberry) and Part 2 (Echinacea) in the Herbal Highlights section of the Wellness Hub.
TL;DR
If you're permanently cold, sluggish, and achy this winter, you're not imagining it- and you're not stuck with it. Cold weather genuinely affects circulation, digestion, and inflammation, leaving many people feeling like they're working against their body rather than with it through the cooler months.
Ginger (Zingiber officinale) is one of the most versatile and well-researched herbs for addressing exactly this combination- warming peripheral circulation, easing inflammation, supporting sluggish digestion, and even offering immune and antiviral benefits. Most people notice a genuine difference in warmth, digestion, and overall ease within days of consistent use.
Read on to find out why this approach works- and how to bring ginger into your winter routine, from your morning cup of tea to your kitchen bench.
What is Ginger?
Ginger (Zingiber officinale) is a flowering plant whose rhizome- the underground stem we know as the ginger root- has been used as both food and medicine for over 5,000 years. It is native to Southeast Asia and features prominently in the traditional medical systems of Ayurveda, Traditional Chinese Medicine, and Indigenous healing practices across Asia, Africa, and the Caribbean.
In Ayurvedic medicine, ginger is known as vishwabheshaj- the universal medicine- a title that speaks to its extraordinary breadth of therapeutic application. In TCM, dried ginger (gan jiang) and fresh ginger (sheng jiang) are considered distinct medicines with different energetic qualities and clinical applications.
In contemporary Western herbal medicine, ginger is used as a warming circulatory stimulant, carminative (digestive), anti-inflammatory, diaphoretic (promotes healthy sweating), antimicrobial, and immunomodulating herb.
Both fresh and dried ginger are used medicinally, with subtly different actions. Fresh ginger tends toward a more pungent, surface-moving quality, useful for the early stages of a cold, promoting circulation and diaphoresis. Dried ginger has a deeper, more penetrating warmth, with stronger effects on internal cold and digestive function.
What Does Ginger Do for the Body in Winter?
Winter asks a great deal of the body, and ginger addresses many of those demands simultaneously. This is what makes it such a standout seasonal herb.
Warming and circulatory support
Ginger's most immediately felt quality is its warmth. Its pungent compounds, primarily gingerols in fresh root, and shogaols in dried, stimulate peripheral circulation, helping to warm the hands, feet, and surface of the body. This makes it particularly valuable for those who feel the cold deeply, or who struggle to maintain warmth through the winter months.
In TCM terms, ginger disperses cold and moves stagnant energy- addressing the energetic patterns most commonly seen in winter.
Immune and anti-infective support
Ginger has demonstrated antimicrobial activity against a range of respiratory pathogens, and its immunomodulating properties support the body's broader defensive response. It is particularly useful in the early stages of a cold, promoting the gentle diaphoresis that helps the body process a fever or early infection efficiently.
Anti-inflammatory action
Chronic low-grade inflammation is a common underlying pattern in many winter health complaints- fatigue, joint pain, digestive sluggishness, and recurrent illness among them. Ginger's anti-inflammatory mechanisms are well-documented and work via multiple pathways, making it broadly applicable across many conditions.
Digestive support
The digestive system often slows in winter as the body conserves energy and warmth. Ginger is one of the most effective carminative herbs available- stimulating digestive secretions, easing bloating and sluggishness, and supporting efficient nutrient absorption. Better digestion in winter means better absorption of the very nutrients needed to sustain immune health.
Common presentations that may benefit from ginger in clinic:
- Cold hands and feet or difficulty maintaining warmth
- Digestive sluggishness, bloating, or nausea
- Early-stage colds with chills and absence of fever
- Muscle aches and joint discomfort in cold weather
- Fatigue associated with poor circulation or digestive inefficiency
- Recurrent respiratory infections
What Does the Research Say About Ginger?
Ginger is among the most extensively researched medicinal plants in the world, with a substantial and growing body of clinical and laboratory evidence.
Anti-inflammatory mechanisms
Ginger's anti-inflammatory action is one of its most well-documented properties. Research by Mashhadi et al. (2013) summarised ginger's antioxidative and anti-inflammatory effects, noting its ability to inhibit key inflammatory pathways including COX-1, COX-2, and 5-lipoxygenase- mechanisms shared with conventional non-steroidal anti-inflammatory drugs (NSAIDs), but without the gastrointestinal side effects associated with long-term NSAID use.
Joint and musculoskeletal support
A randomised controlled trial by Altman and Marcussen (2001) found that ginger extract significantly reduced pain and stiffness in patients with osteoarthritis of the knee, with a good safety profile. Cold weather is a known trigger for worsening joint symptoms, making ginger a particularly relevant winter ally for those with musculoskeletal concerns.
Antimicrobial and antiviral activity
Laboratory research by Chang et al. (1995) demonstrated that fresh ginger showed antiviral activity against human respiratory syncytial virus (RSV), one of the common respiratory viruses circulating in winter. Additional studies have demonstrated antibacterial activity against a range of respiratory pathogens.
Nausea and digestive function
Ginger's anti-nausea effects are among its most robustly evidenced properties, with clinical trials supporting its use for pregnancy-related nausea, chemotherapy-induced nausea, and motion sickness. These same mechanisms support its use for the digestive complaints commonly seen in winter.
Immune modulation
Emerging research points to ginger's ability to modulate immune cell activity- supporting a balanced immune response rather than simply stimulating it. This aligns with its traditional use at the onset of illness and as a daily tonic through the cooler months.
How Can You Use Ginger at Home This Winter?
Ginger is one of the most home-friendly medicinal herbs available- inexpensive, widely accessible, and easy to prepare in many forms. The following remedies can be made with fresh ginger root (available at any supermarket), dried ginger, or ginger powder.
Classic Fresh Ginger Tea
The simplest and most immediate ginger preparation- and one of the most effective.
You will need:
- 3–5 slices fresh ginger root (approximately 1–2cm thick), or 1 teaspoon freshly grated ginger
- 2 cups boiling water
- Raw honey and lemon to taste
Method: Place ginger slices or grated ginger in a mug or small teapot. Pour over freshly boiled water. Cover and steep for 10–15 minutes, the longer it steeps, the more potent the preparation. Strain, add honey and lemon if desired, and sip warm.
Drink 2–3 cups daily through winter for general wellness, or more frequently at the onset of illness.
Note: Ginger tea prepared this way is suitable for children in smaller amounts- ½ cup with honey and lemon is a warming and effective children's cold remedy. Always consult a practitioner for specific dosing guidance for children.
Ginger, Lemon & Honey Winter Toddy
A deeply warming, antimicrobial, soothing drink for the first signs of a cold or simply for a cold winter's evening.
You will need:
- 3–4 slices fresh ginger
- Juice of ½ lemon
- 1 teaspoon raw honey
- Optional: a pinch of turmeric, a pinch of black pepper, 1 cinnamon stick
Method: Simmer ginger slices in 1.5 cups of water for 10 minutes. Remove from heat. Add lemon juice, honey, and any optional additions. Stir well and pour into a mug. Sip slowly and warmly.
The addition of turmeric and black pepper brings additional anti-inflammatory support- black pepper significantly increases the bioavailability of turmeric's active compound, curcumin.
Ginger Fire Cider
Fire cider is a traditional North American herbal tonic- a potent, warming apple cider vinegar preparation packed with antimicrobial, circulatory, and immune-supporting ingredients. It is one of the most beloved home remedies for winter wellness and can be made in large batches to last the season. One of my favourites!
You will need:
- 1 medium onion, roughly chopped
- 10 garlic cloves, roughly crushed
- 1 lemon, sliced
- ¼ cup fresh ginger, grated or roughly chopped
- 2 tablespoons fresh horseradish, grated (or 1 tablespoon prepared horseradish)
- 1–2 fresh chillies, sliced (optional — omit for sensitive stomachs)
- 1 teaspoon black peppercorns
- 1 teaspoon turmeric powder (or 2cm fresh turmeric)
- Enough raw apple cider vinegar to cover (approximately 2–3 cups)
- Raw honey to taste (added after straining)
Method: Pack all solid ingredients into a clean, wide-mouthed glass jar. Pour over enough apple cider vinegar to cover all ingredients completely. Seal with a lid- if using a metal lid, place a piece of baking paper between the jar and lid to prevent corrosion from the vinegar. Store in a cool, dark place for 3–4 weeks, shaking daily. Strain through cheesecloth or a fine sieve, pressing the solids well to extract all liquid. Stir in raw honey to taste. Store in a sterilised glass bottle in the refrigerator for up to 6–12 months.
To use: Take 1–2 tablespoons daily as a winter tonic, or up to 4 times daily at onset of illness. It can be taken straight or diluted in warm water. It is pungent and fiery- that is part of its medicine.
Note: Not suitable for those with active gastric ulcers, acid reflux, or significant digestive sensitivity without practitioner guidance. Dilute in water if needed.
Ginger Compress
A warming, anti-inflammatory topical application- particularly useful for muscle aches and joint pain in cold weather, chest congestion, or to help warm cold, stiff extremities.
You will need:
- 2–3 tablespoons freshly grated ginger
- A bowl of very hot (not boiling) water
- A clean cloth or flannel
Method: Place grated ginger in a piece of muslin or a fine strainer and squeeze the juice into the bowl of hot water. Submerge the cloth in the ginger water, wring out, and apply to the affected area- the chest for congestion, the lower back for stiffness, or affected joints. Cover with a dry towel to retain heat. Replace the cloth as it cools. Apply for 15–20 minutes, once or twice daily as needed.
Caution: Test on a small area of skin first- ginger can cause temporary redness and warmth. Avoid applying to broken or sensitive skin, or directly over inflamed, hot, swollen joints (ginger's warming action is contraindicated where heat is already present).
Ginger Winter Warming Tea Blend
A deeply warming, circulatory and immune-supporting tea blend for the peak of winter.
Ingredients (dried herbs):
- Ginger (Zingiber officinale)- 2 parts
- Cinnamon- 2 parts
- Rosehip (Rosa canina)- 1 part
- Elderberry (Sambucus nigra)- 1 part
- Peppermint (Mentha x piperita)- ½ part
- Clove- ¼ part
Method: Combine all ingredients and store in an airtight glass jar. As this blend contains hard spices and berries, prepare as a gentle decoction: place 1–2 teaspoons in a small saucepan with 2 cups of cold water, bring to the boil, reduce heat and simmer for 10–15 minutes. Strain and sip warm. Sweeten with raw honey if desired.
Optional additions:
- A slice of fresh lemon for brightness and vitamin C
- A pinch of turmeric and black pepper for enhanced anti-inflammatory support
Why this blend works:
- Ginger + Cinnamon → warming, circulatory, antimicrobial, blood sugar regulation
- Rosehip → natural vitamin C, antioxidant, immune support
- Elderberry → antiviral, anthocyanin antioxidants — ties back to Part 1 of this series
- Peppermint → cooling counterbalance, decongestant, soothes the upper airways
- Clove → antimicrobial, warming, analgesic for sore throats
This blend addresses the deep warmth, immune support, and circulatory nourishment that the body craves in the heart of winter.
Lifestyle Support: Working with Ginger Through Winter
Ginger's therapeutic potential extends well beyond dedicated herbal preparations. Incorporating it meaningfully into daily cooking and routine amplifies its benefits significantly.
Daily kitchen medicine:
- Add fresh ginger generously to soups, broths, stir-fries, and curries
- Grate fresh ginger into porridge with cinnamon and honey
- Add dried ginger powder to smoothies, baked goods, and warm drinks
- Use ginger in salad dressings and marinades — it remains active even when cooked
Supportive winter practices to pair with ginger:
- Foot baths with ginger (a few slices of fresh ginger in a basin of warm water) to stimulate circulation and warm the whole body from the feet up
- Warm ginger tea before bed to support restful sleep and ease overnight digestive discomfort
- Ginger alongside meals to optimise digestion and nutrient absorption through winter
A note on fresh versus dried ginger: Both forms are therapeutically active, but with nuanced differences. Fresh ginger is best for warming the surface, supporting diaphoresis in early-stage illness, and easing nausea. Dried or powdered ginger provides deeper, more sustained internal warmth and has stronger anti-inflammatory and digestive actions. In practice, using both, fresh ginger in cooking and drinks, dried in tea blends, gives the broadest therapeutic coverage.
When Should You Seek Professional Herbal Support?
Ginger is one of the safest and most broadly appropriate herbs available, with a very strong traditional and clinical safety record. However, some situations benefit from professional guidance.
Seek advice from a qualified practitioner if you:
- Are taking anticoagulant medications such as warfarin (ginger may have mild blood-thinning effects at higher doses)
- Have a history of gallstones (ginger stimulates bile flow)
- Have active gastric ulcers or significant acid reflux, and wish to use therapeutic doses
- Are in the first trimester of pregnancy- while ginger is well-supported for nausea in pregnancy, dosing guidance is important
- Are managing a chronic condition or taking multiple medications
If you are experiencing persistent joint pain, chronic digestive complaints, recurrent illness, or poor circulation that is not responding to general support, a personalised herbal consultation can help identify underlying contributors and tailor a comprehensive approach.
Safety Note: Ginger is generally very safe at culinary and moderate therapeutic doses. At higher therapeutic doses, it may have mild blood-thinning effects and should be used with caution alongside anticoagulant medications. Always seek advice from a qualified practitioner before beginning new herbal preparations if you are pregnant, breastfeeding, or managing a chronic illness or medication regime.
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Final Thoughts
Ginger is the great democratiser of herbal medicine, equally at home in a Michelin-starred kitchen and a humble family remedy, available at every supermarket, appropriate for almost everyone, and effective across a remarkable range of winter complaints.
It is warming when you are cold, settling when your digestion is sluggish, supportive when your immune system is under pressure, and soothing when inflammation makes the season harder than it needs to be.
The fire cider sitting on the bench, the ginger tea steeping on the stove, the toddy passed between family members at the first sign of a sniffle- these small, consistent acts of kitchen medicine carry generations of wisdom in them.
Ginger is a reminder that sometimes the most powerful medicine is also the most accessible.
"There is something deeply reassuring about ginger. It has been warming people through winter for thousands of years- in every culture, in every climate, in every kind of kitchen. When a patient tells me they have been drinking fresh ginger tea every morning, I know they are already doing something genuinely therapeutic. It is medicine that asks very little of you and gives a great deal in return."
Michelle Ringin, Western Medicinal Herbalist
Frequently Asked Questions
Is ginger good for colds and flu?
Yes. Ginger is a well-established herbal ally for cold and flu, working through several mechanisms including antimicrobial activity, immune modulation, diaphoresis (supporting healthy fever response), and anti-inflammatory action. It is particularly effective in the early stages of a cold when chills are present, and pairs powerfully with elderberry and echinacea.
What is the difference between fresh and dried ginger medicinally?
Fresh ginger is pungent and surface-moving- best for early-stage colds with chills, nausea, and warming peripheral circulation. Dried ginger is deeper and more penetrating, with stronger anti-inflammatory and digestive actions. Both are valuable; using a combination gives the broadest therapeutic benefit.
How much ginger should I use daily in winter?
Culinary amounts (generous use in cooking and drinks) provide meaningful ongoing benefit. For therapeutic use, 1–3 grams of dried ginger or 3–10 grams of fresh ginger daily is a commonly cited therapeutic range. Consult a qualified practitioner for personalised guidance, particularly if using for a specific health concern.
Can I take ginger if I am on blood thinners?
At culinary doses, ginger is generally considered safe. At higher therapeutic doses, ginger may have mild anticoagulant effects and could interact with medications such as warfarin. Always inform your prescribing doctor and herbalist of all medicines and supplements you are taking.
Is ginger safe during pregnancy?
Ginger is one of the most evidence-supported remedies for pregnancy-related nausea and is generally considered safe in moderate amounts. The first trimester warrants more caution with therapeutic doses. Always consult your midwife or a qualified practitioner before using ginger medicinally during pregnancy.
Can children have ginger?
Yes. Ginger is generally well-tolerated by children in smaller amounts. A mild ginger and honey tea is a time-honoured children's cold remedy. Adjust quantities for age and size, and consult a practitioner for specific dosing guidance.
Part 3 of the Inner Peace Herbal Highlights Winter Herb Series. Find Part 1 (Elderberry) and Part 2 (Echinacea) in the Herbal Highlights section of the Wellness Hub. Next up: Thyme- the unsung hero of respiratory health.
Inspired by traditional herbal wisdom. Written with love by Inner Peace Holistic Herbal Therapy.
References
Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy (2nd ed.). Churchill Livingstone.
Braun, L., & Cohen, M. (2015). Herbs & Natural Supplements: An Evidence-Based Guide (4th ed.). Elsevier.
Altman, R. D., & Marcussen, K. C. (2001). Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis & Rheumatism, 44(11), 2531–2538.
Chang, J. S., et al. (1995). Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. Journal of Ethnopharmacology, 145(1), 146–151.
Mashhadi, N. S., et al. (2013). Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. International Journal of Preventive Medicine, 4(Suppl 1), S36–S42.
Rahmani, A. H., et al. (2014). Active ingredients of ginger as potential candidates in the prevention and treatment of diseases via modulation of biological activities. International Journal of Physiology, Pathophysiology and Pharmacology, 6(2), 125–136.
Vutyavanich, T., et al. (2001). Ginger for nausea and vomiting in pregnancy: Randomised, double-masked, placebo-controlled trial. Obstetrics & Gynecology, 97(4), 577–582.
European Medicines Agency (EMA). (2012). Assessment report on Zingiber officinale Roscoe, rhizoma.
National Center for Complementary and Integrative Health (NCCIH). (2023). Herbs at a Glance: Ginger.
Tapsell, L. C., et al. (2006). Health benefits of herbs and spices. Medical Journal of Australia, 185(S4), S4–S24.
Catching every cold this winter and tired of feeling run-down before the season's even halfway through? At Inner Peace Holistic Herbal Therapy, we offer compassionate, evidence-informed herbal care to help you build real, lasting resilience through the cold and flu season. You're not alone- and a well winter is possible.
Inner Peace Holistic Herbal Therapy
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