Winter wellness is about more than just cozy evenings and snow-covered landscapes. The colder months often bring sniffles, coughs, and lower energy levels, but they don’t have to. With the right approach, winter can become a season of strength and resilience. By prioritizing winter wellness through nourishing foods, healing herbs, and simple natural remedies, you can support your body and thrive during the colder months.
As an advocate for holistic health, I often turn to trusted experts like Debbie Daniels, an herbalist and founder of Starr Mountain Apothecary, for insights on embracing nature’s wisdom. Together, we’re diving into tried-and-true strategies for staying healthy this winter.
Start with Gut Health
A strong immune system starts with a healthy gut. Our gut microbiome—home to trillions of beneficial bacteria—plays a vital role in defending against illness. When the gut is well-nourished and diverse, it provides a solid foundation for overall wellness.
Here’s how to support your gut this winter:
- Bone Broth: Nutrient-dense and rich in collagen, bone broth helps repair the gut lining and boosts immunity. Simmer pasture-raised bones with organic vegetables and herbs for a restorative winter staple.
Affiliate Link: Organic Bone Broth Protein Powder – A quick and convenient option. - Fermented Foods: Foods like sauerkraut, kimchi, and cultured vegetables are packed with probiotics that balance your microbiome, reduce inflammation, and improve nutrient absorption.
Affiliate Link: Raw Organic Sauerkraut – Packed with gut-friendly probiotics.
As someone who loves incorporating natural solutions into my family’s routine, I can vouch for how these simple dietary changes have helped us stay healthy during the colder months.
Fuel Your Body with Healthy Fats
Healthy fats are essential for winter wellness. They provide the building blocks for cellular health, support hormone regulation, and strengthen your immune system.
- Grass-fed beef tallow and ghee.
- High-quality oils like organic coconut oil, avocado oil, and single-source extra virgin olive oil.
These fats also deliver fat-soluble vitamins A, D, E, and K—nutrients that are especially important in winter when sun exposure is limited.
- Affiliate Link: Organic Grass-Fed Ghee – Perfect for cooking.
- Affiliate Link: Cold-Pressed Extra Virgin Olive Oil – A versatile, high-quality oil.
Eliminate Inflammatory Foods
Winter wellness isn’t just about what you add to your diet—it’s also about what you avoid. Reducing inflammatory foods like refined sugar, gluten, and conventional dairy can ease stress on the gut lining and boost your immune system.
Harness the Power of Herbs for Winter Wellness
Herbs are nature’s medicine cabinet, offering immune-boosting, antibacterial, and antiviral properties. Incorporating culinary herbs into your meals can be both delicious and therapeutic:
- Thyme & Oregano: Great for fighting respiratory infections.
- Rosemary: Improves circulation and enhances focus.
- Sage: Reduces inflammation and soothes sore throats.
- Fennel & Marjoram: Support digestion and nutrient absorption.
One of my favorite ways to use these herbs is in teas or simple syrups, which provide extra immune support and relief from cold symptoms.
Affiliate Link: Organic Dried Herb Set – A collection of essential herbs to elevate your cooking and health.
Try These Winter Herbal Allies
In addition to culinary herbs, some winter remedies truly shine for their specific health benefits:
- Mullein & Marshmallow Root: Soothe respiratory discomfort and support lung health.
Affiliate Link: Organic Mullein Leaf Tea – A soothing tea for winter. - Peppermint & Lemon Balm: Promote relaxation and improve digestion.
Affiliate Link: Lemon Balm Tea. - Ginger, Cinnamon, & Cloves: Warming spices that improve circulation and have antimicrobial properties.
- Licorice root: A natural sweetener that supports respiratory and digestive health.
These herbs can also be used in teas, tinctures, and syrups to support lung health and provide relief from coughs, congestion, and fatigue.
DIY Remedies for Winter Wellness
For those who love DIY remedies, consider these natural immune boosters:
- Fermented Garlic Honey: Fermented garlic honey is a winter staple combining the antimicrobial properties of raw garlic and local honey for a potent immune boost. This remedy, prepared months in advance, soothes the throat and strengthens immunity, with its potency and flavor improving the longer it ferments.
She sells these in her shop! - Fire Cider and Oxymels: Fire ciders and oxymels are winter wellness staples made with raw apple cider vinegar, local honey, and immune-boosting herbs like elderberries, ginger, turmeric, and garlic. Fire ciders have a spicy, vinegar-forward profile, while oxymels are sweeter with honey infused from the start, offering daily immune support and a boost during illness.
Affiliate Link: Fire Cider Tonic – A ready-made option.
These remedies are easy to prepare at home and provide powerful support for your body throughout the season.
Echinacea and Goldenseal
Two herbal powerhouses for winter are echinacea and goldenseal. Echinacea supports overall immune function by stimulating white blood cell activity. It’s a wonderful herb to take at the first sign of illness. Goldenseal, with its antiviral and antibacterial properties, is especially effective for addressing viral infections and respiratory issues.
Check out my guide on 5-ingredient recipe’s for more inspiration.
Closing Thoughts
Winter doesn’t have to mean a season of illness and low energy. By focusing on gut health, nourishing your body with the right foods, and integrating herbal remedies, you can embrace the colder months feeling strong and vibrant.
Special thanks to Debbie Daniels of Starr Mountain Apothecary for sharing her wisdom and inspiring this guide. Debbie’s dedication to holistic health and natural remedies is a true gift for anyone looking to live well naturally. Follow her for more tips and products:
I’d love to hear how you’re staying healthy this winter! What remedies or tips have worked for you? Share your thoughts in the comments below.
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