Winter often brings the challenge of colds and other illnesses, but natural remedies can help you stay well and recover faster. As a Certified Natural Health Professional, I recommend taking action at the first sign of illness. Waiting only lets the ailment take hold, so start early for the best results.
Do not wait and try to tough it out — I can’t stress this enough. Unless you start treatment when symptoms first show, you will, to a certain extent, always be playing catch-up with your ailment. Fortunately, there are natural ways to ease symptoms and support recovery.
Practice Prevention
Prevention starts with a healthy immune system.
Healthy habits: Regular exercise, balanced nutrition, and mental wellness support your body's defenses. Dark, leafy greens are a great addition to meals.
Hygiene matters: Wash hands often, avoid touching your face, and keep your distance from those who are sick.
Stay Hydrated
Proper hydration helps your body fight infections. Our body is made up of 60% water, so making sure that you are getting optimal amounts of water is essential for feeling good and having optimal health and energy.
Drink water, herbal teas, and broths. Avoid sugary drinks, caffeine, and alcohol, which can dehydrate.
Keep a water bottle handy and set reminders to sip throughout the day.
Rest and Recharge
Resting allows your body to focus on healing.
Create a calming bedtime routine: read a book, meditate, or watch a lighthearted movie.
Limit screen time before bed to improve sleep quality.
Soothe Your Sore Throat
Simple remedies can bring relief:
Sip warm tea with honey and lemon.
Gargle with warm salt water to ease inflammation. Dissolve 1/2 teaspoon of salt in a cup of warm water, then gargle to relieve a sore throat.
Enjoy homemade honey-ginger cough drops or soothing broths.
Ease Congestion
Combat stuffiness with these strategies:
Use a humidifier or enjoy the steam from a hot shower.
Elevate your head while sleeping to encourage drainage.
Rinse sinuses with a saline solution to clear nasal passages.
Thyme inhalation is a marvelous solution if you’re suffering from any kind of respiratory or nasal infection (just be careful not to get any on your skin). Here’s my advice: Prepare a hot shower in a steamy hot bathroom; flick the thyme water at the wall of your shower two or three times; then get under the water spray and breathe in the steam. The active thyme will quickly kill the bugs causing the infection and make it easier to breathe.
You can also reduce congestion by breathing in aromatherapy oils, such as peppermint and eucalyptus.
Spice Up Your Meals
Spices that stimulate circulation, bring blood to the surface of the skin and warm up the body are known as warming spices."There's a reason that cold chilly evenings bring to mind the comforting smell of chai and spiced hot chocolate. In traditional Chinese medicine, food is classified for its effect on energy in the body.Spices that stimulate circulation, bring blood to the surface of the skin and warm up the body are known as warming spices. Here are some of our favorites:
Cinnamon
Cardamon
Turmeric
Ginger
Nutmeg
Cloves
Back pepper
Cayenne pepper
Garlic
These spices are a great way to warm you up on cold winter days, are extremely nutrient dense, help to soothe digestion, regulate blood sugar, top up your minerals and much more. This winter add a sprinkle of cinnamon to your porridge, spices in your curries or stew, ginger to your smoothie, black pepper to any of your meals, and have a go making Turmeric and Chai Lattes.
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Staying well during winter is about prevention, nourishment, and using natural remedies to support your body. Boosting your immune system is one of the best ways to defend against seasonal illnesses. Here are some effective strategies:
Elderberry
This antioxidant-rich berry is a powerhouse for immune support. It’s particularly effective in warding off colds and flu. Available as syrups, supplements, or gummies, elderberry is versatile. A personal favorite? Add a spoonful of concentrate to sparkling water for a tasty, immunity-boosting drink.
Vitamin C
A key player in fighting winter bugs, vitamin C strengthens your immune system naturally. Load up on delicious foods like kale, broccoli, and other winter favorites to get your fill, or consider a high-quality supplement for additional support.
Vitamin D
Wintertime often means less sun exposure, leading to vitamin D deficiencies. Low levels can affect mood and immune function. A safe, properly dosed vitamin D supplement can help maintain health and well-being through the colder months. Unlocking the Marvels of Vitamin D
Zinc
This mineral is fantastic for boosting immunity and may even reduce the duration of colds. For most adults, the recommended daily allowance is around 8-11 mg. However, excessive doses can cause side effects, so consult a healthcare professional before supplementing long term.
Quercetin
This fabulous flavonoid is found in various fruits and vegetables but especially in apples and onions. Recent studies have shown it’s effective in tackling Covid and cold symptoms, but — another big bonus — it also stabilizes the cells that release histamine in the body, meaning it has an anti-inflammatory and antihistamine effect.
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Book a Breakthrough Call today and let’s discuss how SHAPE ReClaimed can support your goals this season!
Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.
I love how simple yet effective these tips are! 🧡 I'm always looking for natural ways to stay healthy during winter. Can’t wait to try thyme steam and spice up my meals with turmeric!