Winter Wellness with Herbs, Nutrition & Rituals

Winter Wellness with Herbs, Nutrition & Rituals

Nurture Your Body & Soul Through the Cold Season

As the days grow shorter and the air turns crisp, winter invites us to slow down, rest deeply, and tend to our inner fire. But with the beauty of the season also comes increased vulnerability—colds, flus, low mood, and sluggish digestion can creep in if we don’t give ourselves the care we truly need. Let’s explore how we can stay resilient and vibrant this winter with the support of herbs, nourishing food, and daily rituals.

Herbal Allies for Winter

Nature offers powerful plant allies that help keep our immune systems strong, lungs clear, and spirits lifted.

1. Elderberry (Sambucus nigra):
A trusted winter immune tonic, elderberry is antiviral and rich in antioxidants. Perfect as a syrup, tea, or tincture at the first signs of a cold.

2. Echinacea (E. purpurea / E. angustifolia):
Best used short-term at the onset of illness, echinacea supports immune responsiveness and lymphatic drainage.

3. Thyme (Thymus vulgaris):
A powerful antimicrobial and lung tonic. Add to teas for coughs, or infuse into honey for sore throats.

4. Ginger (Zingiber officinale):
Warming, stimulating, and gut-friendly. Ginger improves circulation and digestion—perfect for chilly days.

5. Astragalus (Astragalus membranaceus):
A deep immune builder and adaptogen. Use it long-term in broths or decoctions to fortify the body’s defences.

6. Licorice Root (Glycyrrhiza glabra):
Soothes irritated throats, supports adrenal health, and enhances herbal synergy. Use with care in those with high blood pressure.

Winter Nutrition: Eat to Thrive

In Traditional Medicine systems, winter is a time to turn inward and focus on nourishing the kidneys, building blood, and conserving energy. Choose warm, slow-cooked meals that support digestion and immunity.

Best Winter Foods:

• Bone broths and slow-cooked soups

• Root vegetables (sweet potato, beetroot, carrots)

• Warming grains (oats, brown rice, barley)

• Seaweed and mineral-rich greens

• Fermented foods (kimchi, sauerkraut) to support gut health

• Garlic, onion, and mushrooms (especially shiitake and reishi)

Winter Tip: Add warming spices like cinnamon, cloves, nutmeg, and turmeric to meals and drinks to stoke your inner fire.

Lifestyle & Rituals for Seasonal Wellness

1. Rest Deeply
Winter is nature’s invitation to hibernate. Honour your need for sleep and quiet time. Create a slow evening ritual—dim the lights, sip herbal tea, and wind down early.

2. Stay Warm
Keep your body covered and warm, especially your kidneys, feet, and neck. Warming baths with ginger, rosemary, or eucalyptus oils can support circulation and immunity.

3. Move Gently
You don’t need intense workouts—opt for gentle movement like walking, stretching, or yoga to keep the lymph flowing and spirits high.

4. Daily Immune Rituals:

• Neti pot or steam inhalation for nasal health
  

• Herbal teas or tinctures daily

• Vitamin D supplementation or morning sun exposure

• Consider a multi-vitamin if you feel your diet is lacking at this time of year.

5. Emotional Wellness
Winter can stir feelings of sadness or isolation. Reach out, tend to your inner world, journal by candlelight, and connect with your breath. Herbal allies like St. John’s Wort, lemon balm, or rosemary may support mood and mental clarity.

Winter Wellness Tea Blend

Herbal Tea for Immune Support & Warmth

• 2 parts Elderberry

• 1 part Ginger root

• 1 part Licorice root

• 1 part Thyme

• ½ part Cinnamon chips
  Infuse 1–2 tsp per cup, steep 10–15 minutes, strain, and sip throughout the day.

Optional: add a spoon of raw honey and a squeeze of lemon for extra support.

Winter Wellness Herbal Bone Broth

A deeply nourishing base for soups, sipping, and winter rituals.

Ingredients:

Bone base:

• 1–2kg organic beef, lamb, or chicken bones (marrow, knuckle, neck, wings, or feet are great)

• 1 tbsp apple cider vinegar (helps extract minerals from the bones)

• Water to cover (approx. 3–4L)

Vegetables (roughly chopped):

• 2 carrots

• 2 celery stalks

• 1 onion

• 3 garlic cloves

Herbs & spices:

• 2 slices fresh ginger

• 1 tsp whole peppercorns

• 1–2 bay leaves

• 1–2 tsp sea salt (optional)

Optional nourishing additions:

• Blend of medicinal mushrooms

• 2 tbsp dried nettle leaf (iron, minerals)

• 1 tbsp astragalus root (immune support)

• 1 tsp turmeric or a few slices of fresh

• A sprig of rosemary or thyme

Instructions:

1. Roast bones (optional but flavourful):
   Place bones in a roasting pan at 180°C (350°F) for 30–40 minutes until browned.

2. Combine all ingredients in a large stockpot or slow cooker. Cover with cold water and bring to a gentle boil.

3. Skim the foam off the top, then reduce heat to a very low simmer.

4. Simmer low and slow for:

   • Chicken: 12–24 hours

   • Beef/Lamb: 24–48 hours
     (Or 8 hours in a pressure cooker if you're short on time.)

5. Strain well. Discard solids or compost them. Store broth in glass jars in the fridge (up to 5 days) or freeze in portions for up to 3 months.

How to Use:

• Sip warm with a pinch of salt and squeeze of lemon

• Use as a base for soups, stews, and risottos

• Freeze into ice cube trays for quick use in meals

• Blend with a spoon of miso paste for a probiotic-rich winter elixir

Herbal Add-Ons by Need:

• For immune health: astragalus, garlic, thyme, reishi

• For gut repair: slippery elm (added after cooking), chamomile tea added at serving

• For energy & blood building: nettle, parsley, dandelion root

Final Thoughts

Winter doesn't have to mean illness or stagnation. With the right herbs, nourishing meals, and a few gentle rituals, it can become a sacred season of restoration and renewal. Take this time to care for your body, replenish your energy, and reconnect with your deeper rhythms.

“In the depth of winter, I finally learned that within me there lay an invincible summer.” —Albert Camus

 For herbal support during the Winter- pop over here and check out what's available!

References – Winter Wellness Blog

1. Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.
   – Detailed monographs on echinacea, elderberry, ginger, astragalus, licorice, and thyme.

2. Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy: Modern Herbal Medicine. Elsevier Health Sciences.
   – Evidence-based therapeutic uses and formulations for immune support and winter-related conditions.

3. Chevallier, A. (2001). Encyclopedia of Herbal Medicine. DK Publishing.
   – Traditional and current uses of herbs like ginger, licorice, thyme, elderberry, and nettle.

4. Ulbricht, C., Basch, E., & et al. (2009). Natural Standard Herb & Supplement Handbook: The Clinical Bottom Line. Mosby.
   – Safety and efficacy data on elderberry, astragalus, and echinacea.

5. Barak, V., et al. (2002). "The effect of herbal remedies on the production of human inflammatory and anti-inflammatory cytokines." Israel Medical Association Journal, 4(11 Suppl), 919–922.
   – Focus on echinacea, astragalus, and immune modulation.

6. Zakay-Rones, Z., Thom, E., Wollan, T., & Wadstein, J. (2004). "Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections." The Journal of International Medical Research, 32(2), 132–140.
   – Clinical study on elderberry and flu recovery.

7. Langner, E., Greifenberg, S., & Gruenwald, J. (1998). "Ginger: history and use." Advances in Therapy, 15(1), 25–44.
   – Review of ginger’s digestive, warming, and circulatory effects.

8. Zhou, Y., et al. (2013). "Astragalus membranaceus: A review of its protection against inflammation and gastrointestinal cancers." The American Journal of Chinese Medicine, 41(6), 1083–1101.
   – Immune and gut-supportive benefits of astragalus.

9. National Institute of Health – MedlinePlus
   – Monographs for individual herbs: https://medlineplus.gov/druginfo/herb_All.html

10. American Herbal Pharmacopoeia (AHP). Monographs on individual herbs including echinacea, elderberry, ginger, and licorice.