12 Herbs for Winter Wellness
For those of us in the Northern hemisphere, winter is right around the corner. For some, this is great news. They love nothing more than putting on a fluffy sweater and drinking hot cocoa while watching the snow come down. This group loves the cold. They love winter sports. They love all the winter holidays. And they probably already love several of these winter wellness herbs.
For others, winter just sucks. I used to fall into this group. I couldn’t get warm. Everything ached all the time. And it seemed like I was sick from December to April. This article is for those in this group. There’s many herbs that can make winter more tolerable. For this list, I’ll try to stick to the more easily accessible ones.
Cooking Herbs for Winter Wellness
Ginger
Gingerbread cake. Gingerbread cookies. Ginger snaps. Ginger is already used generously by many during the winter season and is one herb that the majority of people are familiar with.
There’s a good chance that you’ve even used ginger as a home remedy before. Ever drink a ginger ale to calm an upset stomach? While it’s most commonly recommended for nausea relating to motion and morning sickness, it can also calm indigestion. If you’re one who tends to eat a little too much during the winter holidays, a little ginger after the fact could help.
There are studies showing that ginger may also be effective at killing the influenza virus. Others suggest that it strengthens the immune system and increases your ability to fight off infections. This makes ginger an indispensable herb for healing and protecting yourself from common winter illnesses.
If you’re intrigued by ginger’s prowess as a winter wellness herb, there’s several ways you can add it to your diet. Add it liberally to your favorite baked good or coffee recipe. Sip on a can of ginger ale. You can even make it into tea. Check out the recipe I personally use here.
Turmeric
Turmeric could very well be one of the least well known herbs on this list. It’s a root, closely related to ginger, that is frequently found in Indian cuisine. You can easily distinguish it by its bright yellow color. This color comes from its primary medicinal compound, curcumin.
One of the many benefits of cucumin is its power as an anti-inflammatory. Many studies have found it to be as effective as cortisone or ibuprofen. This makes it great for relieving arthritis pain, as well as those general cold weather aches.
Turmeric also gives your immune system a boost. While several of the other herbs on this list can help you fight off a URI, prevention is the best medicine. On top of all that, this herb also has the same heart-health benefits as ginger.
If you want to give turmeric a try, you can mix one teaspoon with a cup of warm milk and drink it up to three times a day. For those who don’t like the taste, turmeric supplements are also available.
Garlic
It might not be an ideal first date food, but it’s good for just about everything else. Garlic is the most thoroughly researched herb within the genus Allium. While its relatives, onions, scallions, leeks, chives, and shallots, all have healing properties, garlic is the most potent of the bunch.
This is in part due to a compound in garlic called alliin. By itself, this compound is medically useless, but when garlic cloves become damaged (through chopping, chewing, etc.), it brings the alliin into contact with an enzyme called allinase. When combined, you get allicin, which is a natural antibiotic and antiviral. Allicin can help protect against several bacterial infections, as well as the influenza virus.
This time of year, many of us lean towards heavier foods, foods that are higher in fat and cholesterol. A lot of us also spend more time traveling and shopping, leading to more fast food meals that are loaded with sodium. Allicin, combined with another called ajoene, can also help lower blood pressure and cholesterol. So if you’re concerned by how your holiday favorites could adversely affect your health, try eating some garlic with your meal.
While sprinkling a little garlic powder over your food or tossing a clove or two into a pot of soup might have a slight effect, fresh, raw garlic will be more effective. For best results, try to consume 3 to 10 cloves a day. If mixing a lot of raw garlic into your meal isn’t to your taste, you can also try an infusion. Add 6 cloves to a cup of water and let it steep for 6 hours. It might stink, but it’s a lot easier to brush your teeth than it is to repair damage to your heart.
Cinnamon
Cinnamon is probably just as prevalent in winter holiday goodies, if not more so, than ginger. We put it in apple cider, pies, all the pumpkin spice goodies. It’s in everything this time of year. And for good reason.
Turns out that adding cinnamon all those yummy desserts might do more than just make them taste good. Cinnamon boosts the activity of a digestive enzyme called trypsin. This helps your body break down fats, providing relief from bloating, indigestion, and gas.
Cinnamon also has a mild anesthetic property, thanks to a compound called eugenol. This, combined with cinnamon’s antiseptic properties, makes it an ideal treatment for minor wounds. So the next time you cut yourself cooking or slip on the ice and scrape your palms, just dust a little cinnamon on it and see what happens.
Adding it to your meal is often enough to reap the digestive benefits, but if you want a little more, or just want to warm up, you can make it into a tea. Add a ½ teaspoon of powder to a cup of boiling water. After 10-15 minutes, you can strain it, if you like. Then enjoy!
Thyme
Thyme is often thought of as just a culinary herb. It’s good sprinkled on chicken or pasta, but that’s about it. Right? There’s actually a good chance you’ve been using thyme for far more than cooking all along.
Thyme is an antiseptic and a decongestant, leading to it often being found in mouthwashes and cough remedies. This is due to two compounds found in the plant, thymol and carvacol. Both are antibacterial and antifungal. This makes thyme a powerful herb for fighting coughs caused by the common cold, bronchitis, and whooping cough.
It’s also a digestive aid. The same compounds cause smooth muscle tissue to relax, which includes the muscles of the digestive tract. You might want to consider adding some to the holiday turkey to help your guests (or yourself, if you’re quarantining) avoid any distress after the meal.
The best way to reap the benefits of this winter wellness herb is through an infusion. Simply add two teaspoons of the dried herb to a cup of boiling water. Let it steep for 10 minutes, and then strain it. You can also use a tea ball if you have one on hand.
Bonus use (for whom it may apply): The same compounds that cause thyme to relax the digestive tract can also ease menstrual cramps. Use the same infusion recipe up to three times a day.
Teas for Winter Wellness
Nettle
Nettle is one of the few herbs on this list you might not have just lying around in your kitchen. Most herb shops should carry it. If you don’t have one nearby, I recommend ordering from Mountain Rose Herbs.
Its major winter wellness benefit is its anti-inflammatory properties. Nettle can not only relieve minor joint aches, but also relieve pain from arthritis. It works for both osteoarthritis and rheumatoid arthritis. Studies suggest that it may also increase the effectiveness of modern arthritis medications.
If you want to give it a try, add one to two teaspoons of dried herb to a cup of boiling water. Let it steep for about 10 minutes. Then strain and enjoy. (Nettle is also a diuretic. If you’re taking other diuretics, or are pregnant or nursing, you should probably avoid this one.)
Chamomile
Chamomile is probably one of the most mainstream herbal remedies. It’s recommended for everything from insomnia to upset stomachs to anxiety. You can even find it in some dog treats.
One of chamomile’s most beneficial uses as a winter wellness herb is its use as a digestive aid. This herb contains a compound called bisabolol that relaxes smooth muscle tissue. This can help relieve gastrointestinal distress caused by a large meal.
Chamomile has also been found to stimulate white blood cells. This means that the herb could potentially help fight off cold and flu viruses. There’s not a lot of research on the subject yet, but it won’t hurt to give it a shot.
Another benefit of chamomile is its effect on anxiety. One of the compounds found in this plant, apigenin, binds to the same cell receptors as Valium. This indicates that chamomile could have similar effects. This may also explain why the herb can be an effective sleep aid.
Chamomile could also potentially relieve joint inflammation caused by arthritis. The effect has been demonstrated in animals, but it seems to have mixed results in humans. Again, chamomile is easy to find and safe to use, so there’s no harm in trying.
Reaping the benefits of chamomile is as easy as brewing a cup of tea. Grab a chamomile tea bag or two to three teaspoons of dried flowers. Toss them in a cup of hot water for 10 minutes or so, and you’re good to go.
Licorice
Licorice is another herb with several winter wellness uses. You have to make sure you’re using actual licorice root though. There have been cases of people overdosing on licorice due to excessive candy consumption. This has led to most candies in America actually being made with anise.
One of licorice’s primary uses is as a cough syrup. It contains glycyrrhetinic acid, which has been shown to have cough-suppressant properties. We often struggle to get over minor illnesses just because we can’t stop coughing long enough to rest. Licorice can help you stop coughing long enough to sleep it off.
Licorice is also an anti-inflammatory. This means that it can help relieve joint aches and pain caused by arthritis. But due to the possibility of overdose, this is one that you really need to discuss with your doctor before using long term.
To use, add just a small pinch of licorice root powder to any herbal tea. You can mix it with any of the other teas in this article to boost their wellness powers. I recommend using it with the more bitter herbs to improve their taste. Don’t use this one more than once a day.
Peppermint
Peppermint is another herb whose flavor we use liberally this time of year. Ever wondered why so many restaurants serve mints after your meal? Turns out that many varieties of mint, including peppermint, help aid digestion. Mint contains menthol and carvone, both of which relax smooth muscle tissue. As I’ve mentioned with other herbs on this list, that can help prevent cramping after a large meal.
Menthol also makes peppermint great for fighting upper respiratory infections. It’s FDA approved as a decongestant and is one of the active ingredients in Vicks VapoRub. It also works as a cough suppressant, leading to it being found in many brands of cough drops. This compound may also kill the bacteria that causes bronchitis.
I’m going to assume that you’re familiar with the peppermint products I’ve mentioned and don’t need instructions for them. To make a tea, you can use a tea bag or one to two teaspoons of dried herbs. Steep for ten minutes, then strain and enjoy. This is one you can enjoy up to three times a day.
Echinacea
Echinacea is the most popular winter wellness herb that you should’ve heard of, but probably haven’t. It’s widely considered to be the herb for defending yourself against colds and flus. It also has several studies to back up its reputation.
This herb first helps you fight off illnesses by helping prevent you from catching them in the first place. It energizes some types of white blood cells and boosts the ability of others to destroy germs. It also increases the secretion of other immune system components.
When cells die of infection, they release a compound called interferon. This helps protect the surrounding cells from being infected. Echinacea has the ability to mimic interferon, which helps protect more cells without the infection spreading. Studies have found that using echinacea while sick can cut the average length of your illness in half.
If you want to give this plant a try, you’ll be making a decoction instead of a tea. They’re similar, so don’t panic. All you have to do is add 2 teaspoons of echinacea roots to a pot with a cup of water. Bring it to a boil, then let it simmer for 15 minutes. Strain and then drink. This one might cause your tongue to tingle a little. It’s completely normal, so don’t be alarmed.
Oils for Winter Wellness
Eucalyptus
Odds are you’re pretty familiar with eucalyptus already. You can find it in everything from mouthwash to shampoo to aromatherapy products. It’s also found in cough drops, so it should be no surprise that eucalyptus is good for upper respiratory infections.
Eucalyptus has such strong healing powers that it’s become one of the few herbal remedies to be approved by the FDA. (For those outside the USA, that’s the Food and Drug Administration.) This plant owes its healing prowess to a compound called eucalyptol. This is responsible for the nice smell and helps loosen phlegm in the chest. It also kills the influenza A virus and certain bacteria. Inhaling eucalyptus vapors can actually prevent a URI from developing into bronchitis.
This herb also has the benefit of relieving tension headaches. Between the holidays and all the extra time spent stuck in the house, many of us experience higher levels of stress during this season. A few drops of eucalyptus oil massaged into the temples can help you get back to being pain free.
The best way to use eucalyptus is through essential oils. You might already have some on hand, but if you don’t, I highly recommend Mountain Rose Herbs. For colds and flus, add a few drops of oil to some hot water. Then drape a towel over your head and the bowl to trap the steam. You can also add a few drops to a warm washcloth or sprinkle them in your shower. If you’re going to use them on your skin or in a bath, be sure to mix them with a carrier oil first. Otherwise, they might irritate your skin.
Tea Tree
Tea tree is another herb you probably already know for its healing properties. Like eucalyptus, it’s frequently used in everything from skincare products to toothpaste. You can also use tea tree as a steam to alleviate cold and flu symptoms. Just use the same directions given above.
Tea tree has another secret winter wellness use though. Winter brings with it sweaters and earmuffs and, my personal favorite, yoga pants. These things all have a tendency to trap heat, which is what we want, but they also have a tendency to trap sweat. And with trapped sweat, you get bacteria build-up.
We all know what happens from there. Not only does it stink, but it can cause skin infections. You ever wear your favorite fleece-lined leggings to your grandma’s house, only to sweat a ridiculous amount because she had the heat cranked up too high, and then you get home and discover that all the sweat has left you with the dreaded butt acne? It happens to the best of us.
Next time you find a pimple in an unsavory location, try dabbing a drop of tea tree on it twice a day until it’s gone. If you don’t have tea tree essential oil on hand, again, Mountain Rose Herbs is great.
Bonus
I know, I know. The title only said 12 herbs, but I couldn’t leave this one out. You’ve had you dinner and dessert. Now it’s time for the after meal coffee.
Coffee
Despite the negative attention it often receives, coffee has far more positive health benefits than negative ones. For starters, it’s a decongestant. Like many of the other herbs on this list, coffee can help relieve the symptoms of colds, flus, and allergies.
Jet Lag
It can also help fight jet lag. We’re traveling significantly less right now, but many of us will eventually resume traveling for the winter holidays. When you do, consider having a cup of coffee on your trip. The stimulating effect will help you stay awake in the short term. In the long term, it’s been suggested that coffee helps adjust your circadian rhythm to your new schedule.
Depression
Coffee may also help combat depression. Studies are finding that those who drink two to three cups a day are less likely to attempt suicide than those who don’t drink coffee at all. The research is currently unclear as to whether it helps with Seasonal Affective Disorder, but if you already drink coffee, it doesn’t hurt to try, right?
Metabolic Boost
There’s many more benefits I could discuss, but the last one that I’ll include is its effect on the metabolism. The average American gains one to two pounds during the holidays. This isn’t a lot, but can still be undesirable to many. Coffee can help keep those pounds off. It provides a boost to your metabolism, causing you to burn a few more calories each day. It’s also an appetite suppressant. This helps you eat a few less calories to start with.
* As always, I am not a doctor. This list of winter wellness herbs is not meant to diagnose or treat any medical condition. Please consult a medical professional if you believe you could be seriously ill. These herbs are meant to be used in conjunction with a treatment plan, not in place of one, and should only be used if approved by your doctor.
** I promise I really don’t make money off of promoting Mountain Rose Herb products. I just think they have offer quality products and are a good value.
