Warmth & Wellness

Warmth & Support for November

November has settled in with shorter days, crisp mornings, and that particular chill that nips at you through even the warmest sweater. As the year winds down and we move deeper into autumn, our bodies need different support than they did in the warmth of summer.

'Tis the season for warming herbs and spices; the ones that bring comfort to cold hands, support our bodies during cold season, and fill the house with aromas that make everyone want to linger at the kitchen table just a little longer.

Warming Herbs for November

• Rosemary (Salvia rosmarinus): More than just a culinary herb, rosemary supports circulation; helpful for fingers and toes that never seem to warm up. It can ease muscle tension and boost mental clarity. On cold, slow mornings, a cup of rosemary tea can give both energy and focus.

  
  

• Ginger (Zingiber officinale): One of the most warming herbs, ginger supports digestion, eases nausea, and promotes circulation. When chilled to the bone, ginger tea warms from the inside out. Fresh ginger is more potent than dried, but both work well. Ginger also supports immune health during cold and flu season.

  
  

• Black Pepper (Piper nigrum): Often overlooked beyond the spice rack, black pepper is warming and stimulating. It supports circulation, aids digestion, and enhances the bioavailability of other herbs like turmeric. Black pepper also promotes respiratory health and immune support.

  
  

• Cinnamon (Cinnamomum verum): Ceylon cinnamon (true cinnamon) supports healthy blood sugar, aids digestion, and has antimicrobial properties. It warms cold extremities and is a comforting companion during illness. Although the more common cassia cinnamon works too as a warming, aromatic spice.

  
  

• Clove (Syzygium aromaticum): Cloves are warming and sometimes numbing. They can help with dental pain, digestive support, and offer antimicrobial properties, making them ideal for teas during cold and flu season.

  
  

• Cardamom (Elettaria cardamomum): Cardamom is both warming and refreshing. It is helpful to support digestion, eases nausea, and aids respiratory health. It warms the body without being overly heating or drying and blends beautifully with other spices in teas.

  
  

• Nutmeg (Myristica fragrans): Nutmeg, like black pepper, is a spice that instantly brings warmth when you taste it. It is helpful in aiding digestion and gently warming the body. In small amounts, nutmeg adds depth and sweetness to both food and tea blends.

  
  

• Orange (Citrus sinensis): Orange peel is often overlooked as an herb. Orange peels are supportive of digestion and the immune system, particularly during cold and flu season. Orange peel contains high levels of vitamin C and bioflavonoids. They brighten gray November days with their uplifting aroma.

• Bay Laurel (Laurus nobilis): Bay leaves are best known for their place in the soup pots and wreaths, yet they are a valuable warming herb. They gently support digestion, circulation, and the respiratory system. A bay leaf steeped in tea or simmering in broth offers warmth and wellness.

• Juniper Berry (Juniperus communis): Juniper berries are used to support the urinary system, circulation, lymphatic system, and boost stagnant digestion during the cold, sluggish winter months. Use cautiously, or avoid, if pregnant.

Essential Oils for November

• Rosemary (Salvia rosmarinus): Rosemary essential oil supports mental focus and eases cold, achy muscles. A few drops in the diffuser can combat sluggish mornings. Rosemary essential oil should be used cautiously by those with epilepsy, and avoided near the face of children under five.

  
  

• Ginger (Zingiber officinale): Ginger essential oil captures the warming, stimulating properties of fresh ginger in concentrated form. It is excellent for supporting circulation, lymph support, easing muscle aches, warming cold extremities, and supporting digestion.

  
  

• Black Pepper (Piper nigrum): Black pepper essential oil is warm, spicy, stimulating, and motivating. It is used in aromatherapy to support circulation and to ease muscle stiffness and soreness, and rheumatic arthritis. Black pepper oil, like rosemary, can also help shake off mental sluggishness on cold, dark mornings.

  
  

• Cinnamon leaf (Cinnamomum verum): A warming, spicy oil that promotes circulation and pain relief. Must be diluted well for topical use (max 2 drops per ounce of carrier oil).

  
  

• Clove (Syzygium aromaticum): Clove essential oil is analgesic and a broad-spectrum antimicrobial; it has been used traditionally for dental pain, but it is also valuable in diffuser blends during cold and flu season. Like cinnamon, it can cause skin irritation or sensitization and should be well-diluted for topical use (max of 2 drops per ounce of carrier). The scent is warm, spicy, and deeply comforting.

  
  

• Cardamom (Elettaria cardamomum): Cardamom essential oil is warming, slightly sweet, and has a sophisticated, complex aroma. It can be used to support digestion, ease tension, support the respiratory tract, and create a warm, welcoming atmosphere. Use cautiously with those with asthma, and avoid use around children under the age of ten.

  
  

• Nutmeg (Myristica fragrans): Nutmeg essential oil is warm, rich, and invigorating, yet sedating. It can be used warming analgesic for rheumatic joints, and supports digestion. Best to use sparingly.

  
  

• Orange (Citrus sinensis): Sweet orange essential oil is uplifting, cheerful. Sweet orange oil blends well with warming spices, softening their intensity while adding brightness. Unlike some other citrus essential oils, sweet orange is not phototoxic.

• Bay Laurel (Laurus nobilis): Bay laurel essential oil, like rosemary, is warming, uplifting, and supports concentration. It encourages clear breathing and focus. Like nutmeg, bay laurel essential oil is a warming analgesic that is helpful for rheumatic joints. Best to use in low dilution (max of 3 drops per ounce of oil), and avoid use with children under five, and cautiously with children 5-10.

  
  

• Juniper Berry (Juniperus communis): Juniper berry essential oil, like black pepper, is warming, stimulating, and motivating. It is analgesic, anti-inflammatory, antirheumatic, and is supportive of the circulatory system and the respiratory tract.

Recipes

Warming Rosemary-Ginger Tea

• 2 parts dried rosemary

• 1 part dried ginger

• 1 part dried orange peel

• honey and lemon to taste

Steep, covered, 2 tsp of herb blend in 1 cup of hot water for 10 minutes. Add honey and lemon juice to taste

Simple Spiced Tea

• 3 parts cinnamon chips

• 1 part cardamom pods, crushed

• 1 part dried orange peel

• 1/2 part grated nutmeg

• 1/2 part whole cloves

Steep, covered, 2 tsp of herb blend in 1 cup of hot water for 10-15 minutes, or for a fuller flavor, decoct it on the stovetop for 20-30 minutes. Alternatively, this blend can be used as mulling spices to be infused in red wine or hard cider.

Warming Spice Honey

• 1 cup raw honey

• 2 Tbsp powdered cinnamon

• 2 tsp powdered cardamom

• 1 tsp powdered cloves

• 1 tsp powdered ginger

Gently warm honey, just enough to thin it a little, stir in all of the spices, cover, and let cool. Allow the honey to infuse for 2 weeks, turning over the jar occasionally. No need to strain. Use in tea, on oatmeal, on toast, or take by the spoonful for warming sweetness. Store in a cool, dark place; use within 6 months.

Warming Bath Salts

• 2 cups salt (Celtic, Himalayan, Epsom, etc.)

• 2 Tbsp dried, powdered rosemary

• 1 Tbsp dried, ground juniper berries

• 1 Tbsp dried, powdered orange peel

• 2 oz oil (jojoba, almond, moringa, etc.)

• 6 drops rosemary essential oil

• 6 drops orange essential oil

Blend salt and herbs thoroughly and store in a glass jar. Separately, combine the oil and drops of essential oil; this is optional for additional aroma and warmth. Use 1/2 cup of herb salt per bath in a muslin bag under running water, and 2 tsp of the oil blend directly into the water. This creates a wonderfully warming and aromatic bath.

Warming Foot Soak

• 1 cup salt (Celtic, Himalayan, Epsom, etc.)

• 1 Tbsp powdered cinnamon

• 1 Tbsp powdered ginger

• 1 Tbsp oil (jojoba, almond, moringa, etc.)

• 2 drops rosemary essential oil

• 1 drop juniper berry essential oil

Blend salt and herbs thoroughly and store in a glass jar. Separately, combine the oil and drops of essential oil; this is optional for additional aroma and warmth. Add 1/4 cup of herb salt and 1 tsp of oil blend per foot soak that will help warm and comfort sore and tired feet.

Warming Chest Rub (3% dilution, for adults only)

• 2 Tbsp (1 oz) carrier oil (optionally infused with rosemary)

• 12 drops juniper berry essential oil

• 2 drops rosemary essential oil

• 1 drop bay laurel essential oil

Mix well and store in a dark glass. Rub on the chest and upper back for warming support during the cold season. Do not use on children. Avoid if you have sensitive skin or respiratory conditions, and check with your healthcare provider first. Optionally, create a balm by adding beeswax.

Warming Circulation Support Massage Oil (2% dilution)

• 4 Tbsp (2 oz) carrier oil (sweet almond, jojoba, or olive, optionally infused with ginger)

• 8 drops rosemary essential oil

• 4 drops ginger essential oil

• 4 drops black pepper or juniper berry essential oil

• 4 drops orange essential oil

Mix well and store in a dark glass. Massage into cold hands and feet, or use for sore, achy muscles and joints. The warming oils help stimulate circulation. Always patch test first.

Warmth and Focus Diffuser Blend

• 3 drops orange essential oil

• 2 drops black pepper essential oil

• 1 drop bay laurel essential oil

Diffuse for 10-30 minutes in living spaces on dreary mornings when you need mental alertness and physical warmth.

Autumn Inhaler

Warming & Uplifting Blend:

• 7 drops orange essential oil

• 5 drops juniper berry essential oil

• 1 drop cinnamon leaf essential oil

• Blank inhaler with cotton wick

Add drops directly to cotton wick (15-20 drops total), insert into tube, and cap tightly. Inhale as needed throughout the day.

Final Thoughts

These herbs and oils offer straightforward support through cold weather and cold and flu season. Simple, warming, effective.

This content is for educational purposes only and is not intended to diagnose, treat, or replace professional medical care. Please consult a qualified healthcare provider before using herbs or essential oils if you have health conditions, are pregnant, or are using medications.