Herbal Remedies & Herbal Tea Recipes for Winter Health and Wellbeing
Winter is a season of magic and hibernation—a time when nature slows down, and we’re called to do the same.
But it can also be a resting time for our health and wellbeing; the cold, dry air and darker days can take a toll on our energy, immune system, and mental health. Thankfully, nature provides us with a treasure trove of herbal allies to keep us warmed, healthy, and balanced during these chilly months.
Whether you’re sipping a soothing tea by the fire, supporting your immune system, or balancing your winter energy through Ayurveda, the right herbs can make winter feel less like a challenge and more like a time for deep nourishment and reflection.
These are some of the best herbal remedies for winter health, a few Ayurvedic tips to align with the season, and three easy recipes to try at home.
Some of the key benefits and aspects of health we need to focus on in the winter months include:
Boost Immunity: Herbs like elderberry, echinacea, and astragalus are famous for their immune-supporting properties, helping you fend off winter bugs.
Improve Circulation: Warming herbs like ginger and cinnamon can keep your blood flowing, which is especially important when the cold slows us down.
Soothe Respiratory Systems: Dry winter air can irritate the lungs and throat, but herbs like licorice root, thyme, and mullein help keep things smooth and clear.
Lift Your Mood: Shorter days can lead to the winter blues, but adaptogens like ashwagandha and mood-boosting herbs like St. John’s Wort can help you stay grounded.
Support Digestion: Heavy winter foods can bog down digestion, but carminative herbs like fennel and peppermint help keep things running smoothly.
Herbs for Winter Health and How They Help
1. Elderberry
Elderberry is a powerhouse for winter immunity. Rich in antioxidants and vitamin C, it supports your immune system and may shorten the duration of colds and flu. Whether taken as a syrup, tea, or tincture, elderberry is a winter essential.
2. Ginger
Known for its warming properties, ginger improves circulation, aids digestion, and provides relief from cold hands and feet. It also has strong anti-inflammatory and antiviral properties, making it a go-to herb for winter wellness.
3. Ashwagandha
This adaptogenic herb shines in the winter months by supporting your adrenal glands, reducing stress, and improving energy levels. In Ayurveda, ashwagandha is seen as a tonic for building strength and resilience during the colder months.
4. Licorice Root
Licorice root is a soothing herb for the throat and respiratory system. It also supports adrenal health, helping combat winter fatigue. Plus, its sweet taste makes it a delicious addition to teas.
5. Cinnamon
Warming, sweet, and aromatic, cinnamon improves circulation, supports digestion, and stabilizes blood sugar levels. It also has antibacterial properties, making it a winter favourite for both flavour and function.
6. Astragalus
This adaptogen is a gentle yet powerful immune supporter. Astragalus works as a preventive herb, strengthening your body’s defences and helping you stay healthy throughout winter.
7. Thyme
This kitchen herb is a potent antimicrobial and supports respiratory health. Whether you’re dealing with a scratchy throat or a stubborn cough, thyme tea or steam can work wonders.
8. Peppermint
Refreshing and cooling, peppermint may not seem like a winter herb, but it’s excellent for digestion, especially after heavy meals. It can also help with tension headaches and mental clarity.
Balancing Winter Energy with Ayurvedic Remedies
In Ayurveda, winter is ruled by the Kapha and Vata doshas. Kapha brings heaviness, cold, and dampness, while Vata brings dryness, cold, and movement. To stay balanced, we need to counter these energies with warmth, moisture, and stability.
Ayurvedic Tips for Winter
Eat Warm, Cooked Foods: Focus on hearty soups, stews, and root vegetables to keep your body warm and grounded.
Spice It Up: Use warming spices like ginger, turmeric, cinnamon, and cardamom in your meals to support digestion and circulation.
Stay Hydrated: Sip warm water or herbal teas throughout the day to keep your body hydrated and your digestion happy.
Oil Massage (Abhyanga): Daily self-massage with warming oils like sesame oil nourishes your skin and calms Vata.
Stick to a Routine: Winter calls for stability, so try to go to bed and wake up at the same time each day to keep Kapha in check.
Adaptogenic Herbs: Herbs like ashwagandha and tulsi (holy basil) help build resilience against winter stress.
Here’s a simple recipe for making traditional Indian chai (spiced tea), which combines black tea, milk, sugar, and aromatic spices. This recipe serves 2 people.
Ingredients:
• 2 cups water
• 1 cup whole milk (or any milk of your choice)
• 2 teaspoons loose black tea leaves (or 2 tea bags, such as Assam or Darjeeling)
• 2-3 teaspoons sugar (adjust to taste)
• Spices: 2-3 green cardamom pods, crushed
1 small cinnamon stick (or ½ teaspoon ground cinnamon)
3-4 cloves
½ inch piece of fresh ginger, grated or sliced
4-5 black peppercorns (optional, for a slight kick)
Instructions:
1. Boil the Water and Spices
In a saucepan, add 2 cups of water.
Add the crushed spices: cardamom pods, cinnamon, cloves, ginger, and black peppercorns.
Bring it to a boil and let it simmer for 2-3 minutes to infuse the flavours.
2. Add Tea Leaves
Add the black tea leaves (or tea bags).
Let the tea steep in the spiced water for about 2-3 minutes until the water turns dark and fragrant.
3. Add Milk and Sugar
Pour in 1 cup of milk.
Add sugar to taste and stir well.
Allow the mixture to come to a gentle boil. Let it simmer for another 2-3 minutes.
The milk will thicken slightly, and the tea will develop a creamy consistency.
4. Strain and Serve
Turn off the heat and strain the chai into cups using a tea strainer.
Serve hot and enjoy your aromatic, traditional Indian chai!
Tips:
Adjust the spices and sweetness according to your preference.
For a creamier chai, use more milk and simmer longer.
Popular variations include adding fennel seeds or star anise for additional flavour.
Herbal Recipes for Winter Health
Here are some simple and soothing herbal tea recipes you can make at home to support your health and wellbeing during the winter months. Each blend designed to nourish, comfort, and warm you from the inside out.
Soothing Licorice and Ginger Tea
This tea is perfect for sore throats, coughs, or simply warming up on a cold day.
Ingredients:
1 tsp licorice root
1 tsp grated fresh ginger
1 cup boiling water
Optional: a squeeze of lemon and a drizzle of honey
Instructions:
Combine the licorice root and ginger in a teapot or mug.
Pour boiling water over the herbs and steep for 10 minutes.
Strain and enjoy with lemon and honey if desired.
Warming Golden Milk
This Ayurvedic classic is a comforting drink that supports immunity, reduces inflammation, and helps you wind down for the night.
Ingredients:
1 cup almond or oat milk
1/2 tsp turmeric powder
1/4 tsp cinnamon powder
1/4 tsp ginger powder
A pinch of black pepper
1 tsp honey or maple syrup
Instructions:
Heat the milk in a saucepan over low heat.
Whisk in the turmeric, cinnamon, ginger, and black pepper.
Simmer for 5 minutes, stirring occasionally.
Remove from heat, sweeten with honey or maple syrup, and enjoy warm.
Warming Ginger and Cinnamon Tea
Perfect for improving circulation, aiding digestion, and keeping you warm on chilly days.
Ingredients:
• 1-inch piece of fresh ginger, sliced
• 1 cinnamon stick
• 2 cups water
• Optional: 1 tsp raw honey
Instructions:
Add the sliced ginger and cinnamon stick to a saucepan with 2 cups of water.
Bring to a boil, then reduce the heat and let it simmer for 10-15 minutes to extract the flavors.
Strain the tea into a mug.
Sweeten with honey if desired and enjoy while warm.
This tea is not only delicious but also great for circulation and soothing winter chills.
Immune-Supporting Thyme and Lemon Tea
Thyme is excellent for respiratory health and has antimicrobial properties. Combined with lemon and honey, it’s a perfect tea for boosting immunity.
Ingredients:
• 2 tsp dried thyme (or 1 tbsp fresh thyme)
• 1 cup boiling water
• 1-2 lemon slices
• 1 tsp raw honey (optional)
Instructions:
Place the thyme in a teapot or mug.
Pour the boiling water over the thyme and let it steep for 8-10 minutes.
Strain the tea into your mug.
Add fresh lemon slices and stir in honey for extra immune support.
Sip this tea when you feel a sore throat coming on or just need a gentle winter boost.
Calming Cardamom, Peppermint, and Licorice Tea
This blend is soothing for the digestive system, calming for the mind, and comforting for a scratchy throat.
Ingredients:
• 1 tsp dried cardamom pods
• 1 tsp dried peppermint leaves
• 1/2 tsp licorice root (cut and sifted)
• 1 cup boiling water
Instructions:
Combine the chamomile, peppermint, and licorice root in a teapot or tea infuser.
Pour the boiling water over the herbs and let steep for 5-7 minutes.
Strain the tea into a mug and enjoy warm.
This tea is ideal for winding down in the evening or for soothing digestive discomfort after heavy winter meals.
Quick Tips for Tea Blending
To get the best herbal teas always use fresh, high-quality herbs as these produce the best flavour and health benefits.
Adjust the amounts to suit your taste—herbal teas are forgiving and flexible.
Keep your teas warm by preheating your teapot or mug before brewing.
These tea recipes are simple, nourishing, easy to make, and perfect for staying cosy while supporting your body & wellbeing during the colder months, providing balance and connecting you to the rhythms of nature. Winter doesn’t have to feel like a season of struggle if you learn to embrace the slower pace and choose nourishing practices with the right herbs and routines that keep your body and mind strong.
xo Emily