Stay Well Through the Winter

“Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influence of the earth”        -Henry David Thoreau

 

Each of the seasons presents a variety of potential health challenges and opportunities. In the Winter, the most obvious challenge is the greater prevalence of cold and flu-like illnesses, but there are a variety of Winter influences we would do well to consider as we enter this season.

 

Immunity

There are two layers of immunity that we want to pay attention to, the first being a deep immunity that creates resilience. We can build this deep immunity with habits, foods and herbs that reduce stresses to the body, increase the number and intelligence of the cells of our immune systems, and increase the overall resilience of our bodies. Herbs that help to boost immunity over time include astragalus (Astragalus membranceous), mushrooms such as reishi (Ganoderma lucidum), turkey tail (Trametes versicolor), and shitake (Lentinula edodes), ashwagandha (Withania somnifera), and even green tea (Camellia sinensis). Most of these are herbs that we want to take somewhat regularly, and stop taking if we get sick.

Lifestyle habits that help boost immunity are the same as those that generally keep us healthier, such as good quality rest, alleviating the effects of stress, eating a lot of vegetables and less sugar, etc. Of course, washing your hands is a good idea too!

The second layer of immunity is the ability to fight off illnesses that have got us in their grip. At the first sign of illness, we can use echinacea (Echinacea purpurea, E. angustifolia) in somewhat large doses to help stimulate the immune system to fight, often reducing the severity and duration of cold and flu-like illnesses. We can also help to fight respiratory congestion and infection using herbs like elecampane (Inula helenium), yerba santa (Eriodictyon californicum) and thyme (Thymus vulgaris). We can moisten the throat and airways with marshmallow (Althaea officinalis) and licorice (Glycyrrhiza glabra), and we can fight the flu and its symptoms with herbs such as  elderberry (Sambucus nigra) and boneset (Eupatorium perfoliatum). Specific remedies for cough include coltsfoot (Tussilago farfara), hyssop (Hyssopus officinalis) and anise (Pimpinella anisum), all of which can help ease the spasming and irritation of coughs.

 

Stay Warm and Increase Circulation 

The most obvious influence of the Winter is the cold air. The body’s processes rely on sufficient heat, and functions such as circulation may slow down during the colder months. The health and functioning of the entire body relies on blood supply from the cardiovascular system, and we want to encourage the consistent flow of blood as much as possible. Staying warm using proper Winter clothing, warm baths, and hot beverages and foods (such as soups) creates a great baseline for keeping the body warm and circulation healthy. We can increase this warmth with pungent herbs with a heating nature such as cinnamon, ginger, and cardamom…chai anyone? Moving the body is also crucial to creating warmth and increasing circulation, and regular, brisk movement in the Winter is a great idea.

 

Keep Digestion Running Smoothly

In the Winter, we naturally eat a bit heavier, as we have a greater need for energy production to stay warm in the colder months. Winter is a great time to focus on the most deeply nourishing foods, such as rich broths, root vegetables, stews, etc., to provide energy and resilience through the winter and the rest of the year. At the same time, the cold weather may slow the digestive process, and this may be exacerbated by a lower level of physical activity in the Winter. Adding herbs that aid the digestive process can be really helpful.

Including warming, aromatic spices in food is a great way to accomplish this. Many of our culinary favorites have this effect, including basil (Occimum basilicum), oregano (Origanum vulgare), garlic (Allium sativum), and cumin (Cuminum cyminum), as well as the classic chai spices mentioned above.

Bitter foods and herbs also encourage digestion by increasing digestive secretions in the stomach, pancreas, liver, etc., and by communicating to the body and mind that it is time to relax and digest. Some classic bitter herbs include artichoke leaf (Cynara scoparius), gentian (Gentiana spp.) and dandelion leaf (Taraxacum officinale). For some, the effect of bitter-tasting herbs and foods is too cooling to the body, especially in the Winter. So, we can add warming, aromatic spices such as those mentioned above to bitter herbal preparations or foods to counteract this potential and increase digestive benefits. Some bitter herbs, such as mugwort (Artemesia douglasiana, A., vulgaris) and elecampane (Inula helenium) are more warming in nature, in addition to being bitter. Look below for a bitter tincture recipe that is appropriate for these cooler days.

Grapefruit Bitters

1/4 grapefruit

1/8 cup hawthorn berries

1 1/2 Tbs elecampane root

1 1/2 Tbs fennel seed

1 Tbs coriander seed

1 Tbs artichoke leaf

1 tsp cardamom seeds

1/2 tsp black peppercorns

vodka

Place all herbs into a pint jar and cover with vodka. Cap and shake well. Allow to sit 2-4 weeks, shaking daily. Strain and bottle the tincture. Take anywhere from a few drops to a dropper full before each meal and/or a few times per day to help with digestive sluggishness, bloating, etc. 

 

Keep Skin Healthy and Moist

The skin is the largest elimination organ of the body, working with the liver, kidneys, and lungs to rid the body of excesses, toxins, and the normal waste products of metabolism. The skin also acts as a selectively-permeable barrier to the outside world, and is a first line of defense against invasion of foreign material into the body.

To keep skin functioning well and healthy throughout the Winter, we can both gently exfoliate and moisturize the skin. Gently exfoliating the skin periodically helps to remove dead cells from the surface of our skin, allowing for greater elimination of wastes, and for the moisturizing agents we put on the skin to absorb effectively. We may exfoliate our skin by making gentle strokes across the skin with a dry brush before showering (which also helps increase circulation of blood and lymph- see below) and/or using a gentle body scrub in the shower. Be cautious of over-exfoliating, though, making the skin red and irritated.

Providing sufficient moisture to the skin keeps the texture supple, allowing for effective passage of wastes through the skin membrane, and helps to hold moisture in the body. The lymphatic system consists of a complex network of vessels that transport lymph fluid all over the body, carrying immune cells, transporting fats to the liver for processing, and removing bacteria and dead blood cells from the body. As this network runs closely under the skin, keeping skin moist and supple may help to keep the lymph vessels and fluid running smoothly and effectively.

To keep skin moist, apply a lotion, cream, or oil after showering. Unfortunately, so many of the products available on the market contain ingredients that may be harmful to your health, including endocrine disruptors and carcinogens. You can find information about the safety of particular products on the Environmental Working Group’s website Skin Deep. You can also make your own lotions and creams at home, and/or use good quality oils alone on the skin.

Herbs which help to support elimination through the kidneys and liver, such as dandelion (Taraxacum officinale) and burdock (Arctium lappa) are also good for the skin. In addition, diaphoretic herbs, such as elder flower (Sambucus nigra) aid in healthy elimination through the skin.

 

With some good habits and some herbal tools, you can get through the winter without getting sick, and emerge in the Spring healthier than you were before.

 

As always, be cautious when using new herbs by doing your research/consulting a knowledgeable herbalist or healthcare practitioner. For personalized assistance, please see my consultations page