Guarding Against the Chill of Winter: Naturopathic Tips for Health Maintenance
As winter’s frosty, and sometimes wet, chill starts to settle in, it’s important to nourish and protect ourselves with simple, achievable measures that can make all the difference to staying healthiest during this dark part of the year.
Even in Australia’s milder winter, the combination of wet, cold air outside, and then dry, indoor heating can sap moisture from our bodies, confuse our body’s innate wisdom, and make us more prone to sniffles, the dreaded lurgies, and wanting to spend all our time in blanket forts. Placing an emphasis on warm, whole foods and gentle remedies from your own kitchen can boost immunity and help to buffer against time lost battling those ill-timed colds and flus.
Here are some cozy at-home tips to buffer against the chills of winter, keep you warm and hydrated, and give your body the rest it needs.
Hydrate and Nourish
Sip Plenty of Fluids. It may seem less obvious in winter, but staying hydrated is key. Cold air (and heaters) dry you out, so aim for at least 2 litres of water or warm drinks each day. Hot herbal teas are great additions (I know I am drinking more water myself now that it is tea weather!), or warm water with a squeeze of lemon, a cardamom pod, or even a sprig of rosemary is great. A steaming cup of ginger or sage tea with honey not only hydrates but can help to soothe a sore throat. (Tip: try lemon slices or citrus fruit in your water or tea for that extra vitamin C boost.)
Warm, Nourishing Foods. Hearty soups and broths are winter staples. Traditional chicken or vegetable soups are hydrating and, depending on what delicious herbs and spices you've added, can be anti-inflammatory and antimicrobial. Toss in garlic and a small bundle of garden herbs (see below) for flavour and that extra immune support. Lightly cooked onions, garlic, and ginger in broths or stir-fries release natural anti-viral compounds—just make sure to cut your garlic and let it sit for 20-40 minutes to maximise the germ-fighting power of its allicin.
Warming Spices & Healing Herbs
Include warming, aromatic spices and kitchen herbs in your meals and teas. These spices literally feel warming and carry beneficial properties:
Ginger (Zingiber officinale): A spicy, warming root that eases nausea and supports circulation. Herbalists often drink ginger tea (fresh slices in hot water) to break a fever and clear congestion. Ginger’s antimicrobial effect and ability to thin mucus can help you ‘sweat out’ a cold more effectively—lessening the time spent in fever and maximising the clearance of a nasty bug.
Cinnamon, Clove, & Nutmeg: These are sweet, fragrant spices that add warmth and work super well together. Cinnamon can help to sweeten a tea and improve circulation, and cloves are extremely rich in antioxidants (thanks to its high levels of eugenol) an exhibit a host of anti-inflammatory and antibacterial qualities. Try steeping a stick of cinnamon or a few cloves in tea or dusting their powder on top of oatmeal.
Nutmeg—that sweet, pungent spice often paired with cinnamon in winter baking—is anti-inflammatory and relaxing. Nutmeg can soothe digestion and has a mild calming effect, helping to reduce stress and restlessness, and even promote better sleep. Why not try a pinch in warm milk (or my favourite: milk with biscuits)?Thyme: A garden herb with strong antimicrobial and expectorant actions, thyme is great for when you have that thick, pestering cough. Thyme tea (steep 1–2 sprigs from the garden in hot water for 10-15 minutes) can be very effective at relieving coughs and soothing sore, hoarse throats. It helps to break up productive coughs and clear mucus, making it ideal for chesty winter bugs.
Rosemary & Sage: Our garden variety wise men and women who are amazing allies to have on hand when the cold chills start to creep in. Rosemary is anti-inflammatory, antiseptic, and circulatory-stimulating—great for colds, flus, and fatigue. Apart from making a wonderful tea (brew it long enough and the water turns a beautiful crimson red), try making a rosemary-infused oil to massage on the chest to ease congestion. Simply whack some dried rosemary in a clean jar, top off with your oil of choice (I like EVOO or grapeseed), cap the jar tightly, and leave to soak up the sun's rays on the window ledge for 4 weeks before straining.
Sage has drying, astringent qualities that calm sore throats and excess mucus. An infusion (tea) can easily tone irritated/inflamed tissues along with helping you to relax (plus it smells wonderful!).Oregano: A pungent easy to grow herb rich in compounds like carvacrol and thymol, with strong antiviral and antibacterial actions. Oregano tea has been used for respiratory illnesses, gut bugs, and bacterial infections with strong, efficacious research to support these indications. Add fresh or dried oregano to soups and pasta sauces—its robust flavour can help clear sinuses, guard against pathogens, and speed along recovery.
In short, spice up your food with flavour and herbal healing! A dash of any of these, or combos, adds warmth, moves stagnation, and protects, helping along digestion and immunity.
DIY Tonics & Kitchen Remedies
Whilst we love our fancy practitioner-only supplements, many effective remedies are easy to DIY at home from pantry staples:
Ginger, Citrus, and Honey Tea. Slice ginger root and simmer in water before squeezing in lemon and stirring in a spoonful of locally-sourced honey. This classic soothes throats, supplies vitamin C, and warms you from the inside.
Fire Cider. Make this pungent herbal and vinegar tonic at home by combining apple cider vinegar and honey with chopped garlic, ginger, horseradish, cayenne, and your favourite garden herbs. Let it steep (typically 4–6 weeks) in a clean jar, tightly capped, before straining. Take a tablespoon daily as a shot or mixed in water, or even as a salad dressing. This spicy, sour tonic is great for boosting circulation and digestion, as well as supporting the immune system.
Salt Water Gargle. For scratchy throats, dissolve ½ tsp of Celtic sea salt in warm water and gargle several times a day. This can reduce mucus production, inhibit bacterial growth, and physically wash away germs bunkering down in the throat.
Steam Inhalation. Inhale warm steam to shift stagnant congestion and blocked sinuses and alleviate that head cold pain. Try a bowl of steaming water (be careful not to scald yourself) with some sprigs of garden aromatics (mint, rosemary, thyme, sage, oregano, eucalyptus, lavender, etc.), and then tent your head with a towel.
Nutrition Broths. Simmer bones (beef bones can be sourced from your local butcher) with garlic, ginger, herbs, vegetables, and a splash of vinegar for 4-12 hours. You’ll drink a soothing, warm broth rich in minerals and immune-supporting amino acids. It’s hydrating and anti-inflammatory, and makes a great base for soups and stews later (just freeze the remainders in cube trays for later use).
Rest & Rejuvenation
Never underestimate winter’s call for rest. Adequate sleep and deep relaxation are cornerstones for our biological health. Quality sleep strengthens immunity, while even short bouts of deep relaxation can repair stress. Aim for 7–9 hours sleep nightly. If you feel rundown, or aren’t quite hitting the mark during night time, consider a restorative practice like Yoga Nidra or NSDR (Non-Sleep Deep Rest). These guided relaxation techniques (many free audio guides exist) let you enter a deeply restful, semi-conscious state. In this state the body shifts out of ‘fight/flight’, reducing stress hormones and inflammation and boosting immunity. Even 10–20 minutes of NSDR or a nap-like rest mid-afternoon can recharge your energy and sharpen focus.
Stay Cozy (Layer Up!)
Finally, a practical tip from your grandmother; bundle up. Layer your clothing (thermal base layers, wool sweaters, socks, scarves) so you stay comfortably warm outside and can easily adjust indoors. Cold stress can depress immunity, so protect vulnerable spots (head, feet, neck, and for the love of everything holy, your kidneys) with hats, gloves, and a scarf and maybe even a heat pack on the back of your chair. Sip warm drinks, use a hot water bottle or warming belly rub with a ginger/peppermint oil for extra comfort. A cozy environment and a warm bath can help you unwind on chilly evenings, supporting overall resilience.
