Winter wellness – Building resilience with herbal medicine

Winter has a way of testing us. The mornings are darker, the air bites at our cheeks, and sniffles seem to make their way into every household. It’s a season where our bodies work hard, and we often find ourselves longing for warmth and strength.

For generations, herbs have been our winter allies – nurturing us, helping us find balance, and reminding us to slow down and care for ourselves. In my practice, I see time and again how these simple yet powerful plants can bring us through the season with more vitality and ease. Let me share a few ideas with you for building your winter wellness toolkit.

Understanding what winter asks of us

Winter isn’t just colder; it’s harder on our bodies. Shorter days mean less sunshine, and with it, less vitamin D, leaving us a little more vulnerable to fatigue and illness. Indoors, the heating dries us out, while being in close quarters with others makes it easier for bugs to spread. But the good news is that this season also brings us an opportunity to pause, reflect, and nurture ourselves. When we combine nourishing foods, enough rest, and a little herbal know-how, we give ourselves the best chance to thrive, not just survive, in the months ahead.

Herbal allies for the cold season

Here are some of my go-to herbs for winter:

• Elderberry (Sambucus nigra): Packed with antioxidants and well-loved for its ability to reduce the severity and duration of colds and flu. Elderberry syrups and oxymels are winter staples for my family.
• Ginger (Zingiber officinale): A warming herb that feels like a hug from the inside out. Great for when you’re feeling cold or fighting the first signs of illness.
• Thyme (Thymus vulgaris): A little pot of thyme on the windowsill can do wonders. It’s antimicrobial and brilliant for soothing coughs and clearing stuffy noses.
• Marshmallow (Althaea officinalis): Gentle and soothing, marshmallow is perfect for dry or irritated throats. Its mucilaginous properties make a lovely tea.
• Echinacea (Echinacea purpurea): A well-known immune booster, echinacea can help at the first sign of a cold or when you’re feeling run down.

Immune-supportive spicy elderberry oxymel

This recipe is a firm favourite in our home, a sweet and tangy oxymel that’s as delicious as it is effective. Perfect for keeping your immunity strong this season.

Ingredients:

• 1 cup dried elderberries (or 2 cups fresh when in season)
• 2 cups raw apple cider vinegar
• Your favourite spices (such as cinnamon, ginger, cardamom, star anise etc)
• 1 cup raw honey

Method:

• Combine the elderberries, apple cider vinegar, spices and honey in a clean jar. Stir well to mix.
• Seal the jar tightly and leave it in a cool, dark place for 2 to 4 weeks, giving it a good shake every few days.
• Strain the liquid through a muslin cloth or fine sieve and pour it into a clean jar.
• Take 1–2 teaspoons daily as a preventative, or up to 4 teaspoons if you feel something coming on. It also works really well in a mug of hot water.

It’s easy to make and lasts all season – a little ritual of care in a jar.

Your winter invitation

If this has sparked your curiosity, perhaps this is the winter to take the next step in exploring herbal medicine. Learning how to work with plants, understanding their stories, their uses, and how to craft remedies, can be a deeply rewarding journey. Inside the Crafty Herbalist Academy, we delve into all of this and more, creating a space for learning and connection. Whether you’re just starting out or looking to deepen your skills, the academy offers a pathway to grow your confidence and knowledge, one step at a time. I hope this winter feels a little brighter, warmer, and healthier for you with the use of some treasured herbal remedies.