Staying Well Through Winter

Have a Happy, Healthy New Year

Winter is upon us, and with it, freezing temperatures, storms, grey skies, and limited sunlight. As the weather keeps us indoors more, respiratory infections tend to circulate more easily, and many people notice a dip in energy or motivation once the holidays have passed.

To be honest, January often feels a bit underwhelming and cold after the warmth and joy of Christmas. The lights come down, the cheer quells, and we are left with quiet, cold, dark days. Nevertheless, I know that the Lord is my light and my salvation, and I know, God willing, I will see spring again. Until spring comes again, we are called to nourish our minds and bodies through the difficult months.

While the New Year often inspires wellness resolutions, lasting change is more likely to come from simple, supportive habits that can be sustained over time. Winter offers an opportunity to slow down and choose practices that nourish the body and support overall well-being, both now and in the months ahead. Below are several simple ways to care for yourself and your household during winter using food, herbs, and essential oils.

Nourishing Foods for the Winter Season

Winter is a time for nourishment. Traditional seasonal foods tend to be warming and sustaining, providing the body with energy and essential nutrients.

Seasonal Fruits

• Citrus fruits (oranges, lemons, grapefruits)

• Apples

• Cranberries

• Persimmons

These fruits provide vitamins that support immune health during the winter months.

Seasonal Vegetables

• Root vegetables (carrots, parsnips, potatoes, sweet potatoes)

• Winter squash

• Dark leafy greens (collard greens, chard, kale)

• Brussels sprouts

Roasted, simmered, or added to soups, these vegetables are highly nutritious, providing fiber, minerals, and vitamins. They support digestion and cardiovascular wellness.

Staples That Sustain

• Legumes

• Whole grains

• Nuts and seeds

• Broth (bone or vegetable)

Broths, in particular, are deeply nourishing and easy to digest, making them an ideal winter staple, especially when recovering from an illness. I try to keep a jar of broth on hand all winter long; broths are great for caring for those convalescing, and great as a base for soups, stews, rice, and more.

Helpful Herbs for Winter Support

Herbs fit naturally into winter wellness routines because they are easy to use and pair well with nourishing foods. Many winter herbs are warming and supportive to digestion, and have long been used to help the body adapt to the stresses of winter.

Incorporating herbs does not need to be complicated. A daily cup of tea, herbs added to soup or broth, or simple spice blends used in cooking are often enough to provide much-needed support through the colder months.

Tulsi (Ocimum sanctum)

Tulsi is an adaptogenic nervine, meaning it helps the body respond more effectively to stress while also supporting the nervous system. It's often used to gently lift the mood and support digestion, particularly when stress or emotional strain affects appetite or gut function. Tulsi is well-suited for daily use as a tea or tincture.

Ashwagandha (Withania somnifera)

Another adaptogenic herb, ashwagandha, supports the endocrine system and helps the body better handle long-term stress. Ashwagandha is often used as a tonic (daily use) herb to support the body's ability to adapt to stress and anxiety, balance hormones, support the immune system, and improve sleep. Ashwagandha has a bitter, pungent taste that some people find unpleasant; for those individuals, capsules are often preferred, though it can also be used as a tea or tincture. If you are allergic to nightshades, avoid ashwagandha.

Thyme (Thymus vulgaris)

Thyme is a familiar warming, aromatic culinary herb. It has long been used to support the respiratory system during seasonal illness and is often reached for when coughs or congestion are present. Thyme is also supportive of digestion, particularly when appetite is low or when digestion feels sluggish. Like other members of the mint family, thyme can have a gently relaxing effect on the nervous system. Thyme works well incorporated into soups, broths, dressings, and roasted dishes, or prepared as a simple tea or herbal steam.

Elderberry (Sambucus nigra)

Elderberry is rich in anthocyanins and other antioxidants, which is why it's frequently used to support the immune system during cold and flu season. It's considered a nutritive, antiviral, immune supportive, lymph supportive, and alterative herb, meaning it helps gradually restore and support the body's natural functions. Elderberry is often taken at the first sign of illness and may be continued throughout the duration of symptoms. Elderberry is most often prepared as a syrup, tea, or tincture, but these berries can also be used in jams, jellies, pies, scones, or wine making.

Warming Spices

Ginger, Cayenne, Turmeric, Horseradish, Black Pepper, Cinnamon, Cardamom

Warming spices support circulation and digestion, helping the body stay warm during the colder months. These herbs can be enjoyed in teas, broths, or meals, depending on your needs and preferences. One of the most prized winter herbal remedies is fire cider, a spicy herbal immune tonic made by infusing warming spices, garlic, onions, and herbs into apple cider vinegar.

Uplifting Scents for Winter

Our sense of smell is directly connected to the brain through the olfactory system. When we inhale aromatic compounds, they stimulate receptors in the nasal cavity that communicate with areas of the brain involved in mood, alertness, and memory. This is one reason scents can feel comforting or invigorating. Diffusing essential oils, using a personal inhaler, or incorporating them into DIY cleaning products can help freshen indoor air and gently support our well-being.

On cold winter mornings when I am feeling "blah", I take a look outside and say a quick prayer of gratitude, then I diffuse a short burst of a citrus essential oil mixed with a conifer as I go about my morning house chores. Diffusing essential oils, using a personal inhaler, or incorporating them into DIY cleaning products can help freshen indoor air and gently support our well-being.

Citrus Oils

Lemon, Mandarin, Lime, Bergamot, Grapefruit, Neroli/Petitgrain

Bright citrus oils are especially helpful in winter when sunlight is limited. These oils are rich in compounds like d-limonene, which contribute to their fresh, clean aroma. Citrus scents can feel uplifting and energizing, making them well-suited for mornings or mid-day slumps. Citrus oils are also effective at reducing stale indoor odors, which can accumulate during winter when windows remain closed.

Lavender (Lavandula angustifolia)& Clary sage (Salvia sclarea)

Lavender is well known for its calming aroma, but it can also be helpful during winter when stress and tension quietly build. Lavender and clary sage are rich in linalool and linalyl acetate, calm the nervous system, and support the immune system, which are essential for overall wellness.

Frankincense (Boswellia spp.)

Frankincense has a warm, resinous scent that many people find comforting and relaxing. It is often beneficial during times of stress and overwhelm. Frankincense is rich in α-pinene (Boswellia carterii) and α-thujene (Boswellia serrata), which have been shown to enhance relaxation and support the immune system.

Earthy & Woodsy Oils

Patchouli, Vetiver, Conifers (Cedarwood, Fir, Spruce, Pine, Cypress), Juniper Berry

These oils are distilled from roots, woods, needles, or berries and share a common earthy profile. They are frequently used to support a sense of calm, as well as respiratory support. Conifer oils are also valued for their ability to freshen air and provide a clean, outdoors-like scent during the winter months.

Herbaceous, Minty, & Spiced Oils

Spearmint, Peppermint, Eucalyptus, Rosemary, Clove, Ginger, Cinnamon

Mints, rosemary, and eucalyptus are known for their strong, penetrating scents, which many people associate with clearer breathing and mental alertness. Spice oils often create an energizing, comforting warmth.

Recipes

If you are new to working with herbs and essential oils, I know there is a desire to try it all as fast as possible, but taking it slow and working with one herb or remedy at a time will be more rewarding. Don't need to do everything at once. You can naturally add more as you are comfortable.

Fire Cider (Winter Immune Tonic)

• 1 large chopped onion

• 2-3 heads of garlic, peeled and chopped

• 1 organic lemon or orange with peel, sliced

• ½ cup fresh ginger root, chopped or grated

• ½ cup fresh turmeric root, chopped or grated

• ¼ cup fresh horseradish root, chopped or grated

• ¼ cup fresh or dried thyme

• 2 tsp freshly ground black pepper

• ¼-1 tsp cayenne pepper

• Apple cider vinegar (raw, with the mother)

• Raw honey to taste

Fill a large mason jar about 3/4 full with all the chopped and grated ingredients. Pour apple cider vinegar over the ingredients until the jar is full, making sure everything is submerged. Cap tightly, preferably with a plastic lid, or use parchment paper between the metal lid and jar, as the vinegar will corrode it. Shake well and store in a cool, dark place for 3-4 weeks, shaking daily.

Strain out the solids, squeezing to get all the liquid. Add honey to taste.

Store in the refrigerator. Take 1-2 Tbsp daily during cold and flu season, or up to four times a day during acute respiratory infection.

Winter Pick-Me-Up Tea

• 2 parts tulsi

• 1 part mint (peppermint, spearmint, or lemon balm)

Mix the dried herbs together and store in an airtight container. Use 2-3 tsp per cup of hot water. Steep covered for 10-15 minutes. This tea is gently energizing and supportive for daily use.

Uplifting Winter Diffuser Blend

• 3 drops mandarin

• 2 drops frankincense

• 2 drops Siberian fir

Add to your diffuser according to the manufacturer's instructions. This blend is calming yet uplifting, perfect for gray winter days.

Winter Evening Smelling Salts (Inhaler Jar)

• ¼ cup coarse salt

• 8 drops lavender

• 8 drops bergamot

• 4 drops patchouli

Fill a small glass jar about halfway with coarse salt, then sprinkle drops of essential oil over the salt. Stir gently with a toothpick, cap tightly, and let sit for a few hours to allow the scent to fully absorb. Keep the jar covered until you need a few quick sniffs as needed for relaxation.

A Gentle New Year Approach

Wellness is not about perfection; it is about nourishing support. Small, consistent choices: a warm meal, a comforting scent, a nourishing cup of tea, add up over time. Instead of making drastic New Year's resolutions that feel like punishment, consider choosing habits that are supportive and sustainable.