The holidays are a magical time—but let’s be real, they can also be a little too much. Between the endless to-do lists, festive feasts, and late-night celebrations, it’s easy to feel more frazzled than festive. Don’t worry—I’ve got you covered with some simple, naturopathic tips to keep you thriving this holiday season.
MANAGE STRESS
Holiday stress is no match for deep breathing! Take a few moments each day to slow down, breathe deeply, and reset. Add a calming herbal tea—like chamomile or peppermint—to your evening wind-down routine for extra serenity.
SUPPORT DIGESTION
Heavy meals don’t have to weigh you down. Sip on a ginger tea after eating to ease bloating and indigestion, apply your DiGize oil or whip up a quick digestive tonic with a splash of apple cider vinegar in water before meals. Your tummy will thank you.
STAY ENERGISED
Feeling that post-feast slump? Trade sugary treats for nourishing snacks like nuts, fruit, and dark chocolate. And don’t forget to prioritise sleep—even with all the festivities. Your body (and mood!) will stay happier with consistent rest.
This holiday season, you can enjoy every moment without compromising your well-being. Little changes can make a big difference—and let you step into the new year feeling your best!
Need more tips? Send me an email with your holiday health questions, and I’ll share my best advice!
Wishing you a season full of health, joy, and love.
Spring is the perfect time to roll up your sleeves and get your hands dirty in the garden. Gardening, especially growing your own herbs and vegetables, offers a multitude of health benefits that go beyond just the joy of harvesting your own produce. Here’s why spring gardening can be a powerful boost to your physical, mental, and emotional well-being.
PHYSICAL EXERCISE AND FRESH AIR
Gardening is a full-body workout that strengthens your muscles, increases flexibility, and improves cardiovascular health. Digging, planting, weeding, and harvesting all require various levels of physical effort, making gardening an excellent way to stay active and fit. Plus, spending time outdoors in the fresh spring air can enhance your respiratory health and give you a healthy dose of vitamin D from the sun.
STRESS RELIEF AND MENTAL WELLBEING
There’s something incredibly therapeutic about working with the earth. The repetitive actions of gardening, combined with the soothing presence of nature, help to reduce stress and anxiety. Studies have shown that spending time in the garden can lower cortisol levels, the body’s primary stress hormone, leading to improved mood and mental clarity. Gardening can also be a mindful practice, allowing you to focus on the present moment and find peace in the simplicity of nature.
NUTRIENT-RICH PRODUCE AT YOUR FINGERTIPS
When you grow your own herbs and vegetables, you have control over what goes into your soil and onto your plants. This means you can avoid harmful pesticides and chemicals, ensuring that your produce is as organic and nutrient-rich as possible. Freshly picked herbs and vegetables are also at their peak in terms of vitamins and minerals, providing your body with the best possible nutrition.
CONNECTION TO NATURE AND THE SEASONS
Gardening connects you to the natural rhythms of the earth. As you plant, nurture, and harvest your garden, you become more attuned to the changing seasons and the cycles of life. This connection to nature can foster a deeper sense of appreciation and respect for the environment, encouraging more sustainable living practices.
FAMILY BONDING AND EDUCATION
Gardening is a wonderful activity to share with your family. It’s an opportunity to teach children about where food comes from, how plants grow, and the importance of taking care of the earth. It’s also a great way to spend quality time together, working side by side and enjoying the fruits of your labour.
BOOSTING YOUR IMMUNE SYSTEM
Did you know that exposure to soil and its microorganisms can actually boost your immune system? Studies suggest that the bacteria found in healthy soil can help strengthen your immune response, reducing inflammation and supporting overall health.
GROWING HERBS FOR NATURAL REMEDIES
One of the most rewarding aspects of gardening is growing your own herbs. Fresh herbs like basil, rosemary, thyme, and mint not only add flavour to your meals but also have medicinal properties. You can use them to make teas, tinctures, and salves that support your health naturally. Growing your own herbs ensures that you always have a fresh supply on hand for culinary and medicinal uses.
Have you got a herb and veggie garden up and running? It’s never too late to start!
Whether you have a large backyard or just a few pots on a balcony, the act of growing your own herbs and vegetables can bring immense satisfaction and health benefits. It’s a simple yet powerful way to nourish your body, mind, and spirit, while also contributing to a more sustainable lifestyle.
Send me a pic of your garden if you have one. I’d love to see it!
As spring arrives, it’s the perfect time to refresh and rejuvenate your body with herbal teas that harness the power of nature. Herbal teas not only provide a comforting and soothing experience but also offer numerous health benefits tailored to the season. From boosting your immune system to supporting digestion and promoting relaxation, here’s how you can incorporate spring herbal teas into your daily routine.
DANDELION TEA: DETOX AND DIGEST
Dandelion is a powerful herb known for its detoxifying properties. In spring, when your body naturally craves cleansing, dandelion tea can help support liver function and aid digestion. This earthy tea is also rich in vitamins A and C, which can boost your immune system and promote healthy skin.
Recipe
– 1 tsp dried dandelion root
– 1 tsp dried dandelion leaves
– 1 cup boiling water
Steep the dandelion root and leaves in boiling water for 10 minutes. Strain and enjoy a cup of this detoxifying tea daily.
NETTLE TEA: NOURISHING AND REVITALISING
Nettle is a nutrient powerhouse, packed with vitamins and minerals like iron, calcium, and magnesium. It’s an excellent choice for spring as it helps to nourish and revitalise your body after the winter months. Nettle tea is also known for its anti-inflammatory properties, making it great for relieving seasonal allergies.
Recipe
– 1 tbsp dried nettle leaves
– 1 cup boiling water
Steep the nettle leaves in boiling water for 5-7 minutes. Strain and drink to benefit from its rich nutritional content.
PEPPERMINT TEA: REFRESHING AND UPLIFTING
Peppermint tea is a refreshing choice for spring, offering a burst of energy and helping to clear your mind. It’s also excellent for digestion, making it a great post-meal beverage. The natural menthol in peppermint leaves can help soothe headaches and ease respiratory issues that often come with seasonal changes.
Recipe
– 1 tbsp fresh or dried peppermint leaves
– 1 cup boiling water
Steep the peppermint leaves in boiling water for 5-7 minutes. Strain and enjoy this refreshing tea whenever you need a pick-me-up.
LEMON BALM TEA: CALM AND RELAX
Lemon balm is a gentle herb known for its calming effects, making it perfect for reducing stress and anxiety as you transition into spring. This tea can help you relax and sleep better, while its mild lemony flavour adds a refreshing twist to your tea routine.
Recipe
– 1 tbsp fresh or dried lemon balm leaves
– 1 cup boiling water
Steep the lemon balm leaves in boiling water for 5-10 minutes. Strain and enjoy a cup in the evening to unwind and prepare for restful sleep.
GINGER-LEMON TEA: IMMUNE SUPPORT AND DIGESTION
Ginger is a warming herb that can help kickstart your metabolism and support digestion, while lemon adds a dose of vitamin C to boost your immune system. This invigorating tea is perfect for those chilly spring mornings when you need a little extra warmth and energy.
Recipe
– 1-inch piece of fresh ginger, sliced
– 1 tbsp lemon juice
– 1 cup boiling water
– Honey (optional)
Steep the ginger slices in boiling water for 10 minutes, then add lemon juice and honey to taste. This tea is a great way to start your day with a healthy boost.
Tell me.. which tea most suits your needs right now?
I’m about to go brew myself a pot of peppermint tea!
Spring is a season of renewal and beauty, with blooming flowers, budding trees, and longer days. However, for many, it also brings the dreaded spring allergies. Sneezing, itchy eyes, and runny noses can put a damper on enjoying the great outdoors. Fortunately, there are natural ways to manage and alleviate these symptoms. Here’s how you can use herbal remedies and lifestyle changes to combat spring allergies effectively.
HERBAL REMEDIES FOR ALLERGY RELIEF
Perilla: The key active ingredient in perilla is rosmarinic acid, which may help to soothe allergy symptoms such as an itchy nose and watery or irritated eyes.
Baical Skullcap: Known to inhibit anaphylactic-like reactions, stabalise mast cells and inhibit plasma histamine release in animals.
Stinging Nettle: This herb acts as a natural antihistamine, helping to block the body’s response to allergens. You can take stinging nettle as a tea, tincture, or in capsule form for best results.
Black Seed Oil: Thymoquinone, the principle active constituent in nigella, improved allergic conjunctivitis, blocked histamine receptors in the trachea and inhibited histamine release.
Quercetin: Found in foods like apples, onions, and berries, quercetin is a natural bioflavonoid that stabilises mast cells, preventing them from releasing histamine. You can also find quercetin supplements to boost your intake.
Peppermint: The menthol in peppermint acts as a natural decongestant, providing relief from sinus congestion. Drinking peppermint tea or inhaling steam from peppermint-infused hot water can ease your breathing.
Local Honey: Consuming local honey is believed to help your body build immunity to local pollen. A spoonful of raw, local honey daily can potentially reduce your allergy symptoms over time.
LIFESTYLE CHANGES FOR ALLERGY MANAGEMENT
Maintain a Clean Environment: Keep your home as allergen-free as possible by regularly dusting, vacuuming, and using air purifiers. Wash your bedding frequently in hot water to eliminate dust mites and pollen.
Shower After Outdoor Activities: Pollen can stick to your skin and hair, so it’s important to shower and change clothes after spending time outside to prevent bringing allergens into your home.
Stay Hydrated: Drinking plenty of water helps to thin mucus and keep your respiratory system clear. Herbal teas, like those mentioned above, can also provide hydration and additional relief.
Use a Saline Rinse: A saline nasal rinse can help flush out allergens from your nasal passages, providing instant relief from congestion and irritation.
Monitor Pollen Levels: Check local pollen forecasts and try to stay indoors on high pollen days. Keeping windows closed and using air conditioning can help minimise your exposure to outdoor allergens.
Boost Your Immune System: A strong immune system can better handle allergens. Eat a diet rich in fruits, vegetables, and omega-3 fatty acids, and consider taking probiotics to support gut health.
COMBINING REMEDIES AND LIFESTYLE CHANGES
For best results, combine these herbal remedies with lifestyle changes. For instance, start your day with a cup of stinging nettle tea, followed by a spoonful of local honey. Use an air purifier in your home and keep windows closed on high pollen days. Regularly clean your living space and take a shower after outdoor activities to minimise pollen exposure.
By integrating these natural strategies into your daily routine, you can reduce the impact of spring allergies and enjoy the season more fully. Embrace the beauty of spring with less sneezing and more smiles!
Spring ushers in warmer weather and vibrant outdoor activities, so it’s essential to stay hydrated to maintain optimal health and energy levels. Proper hydration supports every bodily function, from regulating body temperature and keeping joints lubricated to delivering nutrients to cells and keeping your skin glowing. Here’s why staying hydrated is crucial during spring and some tasty beverage recipes to help you stay refreshed.
THE IMPORTANCE OF STAYING HYDRATED
Enhanced Energy Levels: Dehydration can lead to fatigue and sluggishness. Keeping hydrated ensures that your body can perform at its best, whether you’re gardening, hiking, or simply enjoying a sunny day.
Improved Digestion: Water helps in the digestion process and prevents constipation. As you enjoy fresh spring produce, staying hydrated will aid in nutrient absorption and digestion.
Healthy Skin: Spring is the perfect time to rejuvenate your skin after the harsh winter months. Proper hydration keeps your skin looking fresh, reducing dryness and promoting a healthy glow.
Detoxification: Drinking enough water helps flush out toxins from your body, enhancing your overall health and well-being.
REFRESHING SPRING BEVVY RECIPES
To make hydration more enjoyable, try these refreshing and healthy spring beverages that will keep you hydrated and energised.
Cucumber Mint Water
INGREDIENTS
– 1 cucumber, thinly sliced
– A handful of fresh mint leaves
– 1 lemon, sliced
– 1-2 liters of water
INSTRUCTIONS
1. Combine cucumber slices, mint leaves, and lemon slices in a jug.
2. Fill with water and refrigerate for at least 2 hours to let the flavours infuse.
3. Serve chilled
Strawberry Basil Lemonade
INGREDIENTS
– 1 cup strawberries, hulled and sliced
– A handful of fresh basil leaves
– 2 lemons, juiced
– 1-2 tablespoons honey or agave syrup (optional)
– 4 cups water
INSTRUCTIONS
1. In a blender, blend strawberries, basil leaves, lemon juice, and honey/agave syrup with one cup of water until smooth.
2. Strain the mixture into a jug to remove pulp.
3. Add the remaining water and stir well.
4. Refrigerate for at least 1 hour and serve over ice
Citrus Coconut Water
INGREDIENTS
– 1 cup coconut water
– 1 orange, sliced
– 1 lime, sliced
– A few fresh mint leaves
– Ice cubes
INSTRUCTIONS
1. Combine coconut water, orange slices, lime slices, and mint leaves in a jug.
2. Add ice cubes and stir gently.
3. Let it sit for about 10 minutes to let the flavours meld.
4. Serve chilled
Herbal Iced Tea
INGREDIENTS
– 2-3 herbal organic tea bags (chamomile, peppermint, or your favourite blend)
– 4 cups boiling water
– 1-2 tablespoons honey (optional)
– Lemon slices for garnish
– Ice cubes
INSTRUCTIONS
1. Brew the tea bags in boiling water for 5-10 minutes, depending on desired strength.
2. Remove tea bags and stir in honey, if using.
3. Let the tea cool to room temperature, then refrigerate until chilled.
4. Serve over ice with lemon slices for a refreshing, hydrating drink.
By incorporating these tasty and hydrating beverages into your daily routine, you’ll not only quench your thirst but also support your overall health and wellness.
As the days get longer and the air gets warmer, spring brings a fresh wave of vibrant ingredients that are both comforting and nourishing—especially important for all you amazing mummas-to-be! While you’re busy growing new life, it’s essential to fuel your body with nutrient-rich foods that not only taste good but also help you feel your best.
Here are some simple, comforting, and wholesome spring-inspired recipes to keep you energised and satisfied throughout your pregnancy.
CREAMY ASPARAGUS AND PEA SOUP
Asparagus is a springtime superfood packed with folate, a key nutrient during pregnancy. Combine it with fresh peas and a creamy base made from coconut milk or a dollop of Greek yogurt for a silky, satisfying soup that’s full of fiber, vitamins, and antioxidants. It’s perfect for those cooler spring evenings when you’re craving something warm and comforting.
SWEET POTATO AND AVOCADO SPRING SALAD
Sweet potatoes are a pregnancy staple—they’re full of vitamin A, fiber, and potassium, which support healthy development for your baby. Roast some sweet potatoes and toss them with creamy avocado, fresh spinach, and a squeeze of lemon for a light yet filling salad. Drizzle with olive oil and add some sunflower seeds for a boost of healthy fats and crunch!
QUINOA AND VEGGIE STIR-FRY
This quick, one-pan dish is full of protein, iron, and fiber—perfect for those busy days when you want something nutritious but don’t have a tonne of time to cook. Sauté seasonal veggies like capsicum, zucchini, and snap peas with quinoa, a plant-based protein that’s excellent for pregnant women. Add a splash of tamari or a light soy sauce, and you’ve got a flavourful, nutrient-dense meal!
LEMON AND GINGER TEA WITH HONEY
Okay, this might not be a full meal, but it’s a comforting drink that helps soothe morning sickness and keeps you hydrated. Fresh ginger and lemon are a match made in heaven—ginger aids digestion while lemon gives you a burst of vitamin C. Add a spoonful of raw honey for natural sweetness, and you’ve got a cozy, calming tea to sip on all day long.
STRAWBERRY OATMEAL BAKE
Strawberries are in season and loaded with antioxidants and vitamin C, which are fantastic for supporting your immune system during pregnancy. This baked oatmeal dish combines the sweetness of strawberries with the comforting warmth of cinnamon-spiced oats. Add in some chia seeds or flaxseeds for extra omega-3s and fiber, making it the perfect breakfast or snack that can be prepared ahead of time.
Spring is a time of renewal, and what better way to celebrate this season than by filling your plate with nourishing, comforting foods that support both you and your baby? These easy recipes are packed with the nutrients your body craves, and they’ll keep you feeling satisfied, healthy, and ready to embrace the journey ahead.
Spring is a time of renewal and rejuvenation, making it the perfect season for a gentle detox. Harnessing the power of spring herbs like dandelion and nettle can help cleanse your body naturally, promoting overall health and well-being. Here are some tips to incorporate these potent herbs into your spring detox routine:
DANDELION DETOX TEA
Dandelion is a powerful herb known for its detoxifying properties. It supports liver health, aids digestion, and helps flush out toxins. To make a simple detox tea, steep a handful of dandelion leaves or roots in hot water for 10-15 minutes. Add a squeeze of lemon for an extra boost of vitamin C and a touch of honey for sweetness.
NETTLE NOURISHMENT
Nettle is another fantastic herb for detoxification. It’s rich in vitamins, minerals, and antioxidants that support overall health. Nettle can help reduce inflammation, support kidney function, and boost your immune system. Enjoy nettle tea by steeping dried nettle leaves in hot water, or add fresh nettle to soups and stews for a nutritional boost.
HERBAL INFUSED WATER
Create a refreshing detox drink by infusing water with fresh herbs. Add a handful of dandelion leaves, nettle leaves, and slices of cucumber to a jug of water. Let it sit in the refrigerator for a few hours to allow the flavours to meld. Sip on this herbal-infused water throughout the day to stay hydrated and support your body’s natural detox processes.
SPRING DETOX SALAD
Incorporate detoxifying herbs into your meals with a vibrant spring salad. Mix fresh dandelion greens and blanched nettle leaves with other seasonal vegetables like radishes, carrots, and beets. Top with a light vinaigrette made with lemon juice, olive oil, and a touch of apple cider vinegar for a delicious and cleansing meal.
HERBAL BATH SOAK
Detoxifying doesn’t have to be limited to what you consume. Create a relaxing herbal bath soak by adding a few handfuls of dried dandelion and nettle leaves to your bathwater. The warm water helps extract the beneficial compounds from the herbs, allowing your skin to absorb their detoxifying properties. This soothing bath can help reduce inflammation, relieve stress, and support overall detoxification
By incorporating these natural herbal remedies into your routine, you can enjoy a gentle and effective spring detox. Which one of these will you try?
Winter can be a challenging time for respiratory health, with cold air and seasonal illnesses taking a toll on our lungs and airways. Fortunately, nature offers a variety of herbal remedies and natural therapies to support and maintain respiratory health during the colder months. Today I’ll share some effective herbal remedies and practices, such as steam inhalation, herbal chest rubs, and lung-supportive herbs, to help you breathe easy all winter long.
STEAM INHALATION: A SIMPLE YET POWERFUL REMEDY
HOW IT WORKS
Steam inhalation is a traditional remedy that uses warm, moist air to open nasal passages, loosen mucus, and soothe irritated airways. It’s an excellent way to provide immediate relief from congestion and respiratory discomfort.
HOW TO DO IT
To create a steam inhalation, boil water and pour it into a large bowl. Add a few drops of essential oils like eucalyptus, peppermint, or tea tree oil, which have decongestant and antimicrobial properties. Drape a towel over your head, lean over the bowl, and inhale the steam for 10-15 minutes. Be sure to keep your eyes closed and maintain a safe distance from the hot water to avoid burns.
HERBAL CHEST RUBS: COMFORTING AND THERAPEUTIC
BENEFITS OF A CHEST RUB
Herbal chest rubs can provide comfort and support for respiratory health by promoting circulation, easing breathing, and relieving chest tightness. They work through the combination of essential oils and carrier oils, delivering therapeutic benefits directly to the skin and respiratory system.
HOW TO MAKE A HOMEMADE CHEST RUB
To make a homemade herbal chest rub, you’ll need a carrier oil like coconut oil or shea butter, and a blend of essential oils such as eucalyptus, rosemary, lavender, and cedarwood. Melt the carrier oil in a double boiler, then add the essential oils and mix well. Allow the mixture to cool and solidify before applying a small amount to your chest and neck area. Gently massage it into your skin, taking deep breaths to inhale the vapours.
Mullein is a well-known herb for respiratory health. It helps soothe the respiratory tract, reduce inflammation, and clear mucus. Mullein can be consumed as a tea or used in a tincture form. To make mullein tea, steep dried mullein leaves in hot water for 10-15 minutes and drink 1-2 cups daily.
LICORICE ROOT
Licorice root has natural anti-inflammatory and soothing properties, making it an excellent herb for respiratory support. It helps to reduce irritation in the throat and lungs and can ease coughing. Licorice root can be taken as a tea, tincture, or in supplement form. Note that it should be used in moderation and avoided by individuals with high blood pressure.
THYME
Thyme is a powerful antimicrobial and expectorant herb that can help clear mucus and support overall respiratory health. Thyme can be used in cooking, as a tea, or as an essential oil for steam inhalation. To make thyme tea, steep fresh or dried thyme leaves in hot water for 10 minutes and enjoy.
OSHA ROOT
Osha root is a traditional Native American remedy known for its lung-supportive properties. It helps to open airways, reduce congestion, and fight respiratory infections. Osha root can be used in tinctures or teas, providing robust support for respiratory health.
ADDITIONAL NATURAL THERAPIES
HUMIDIFIERS
Using a humidifier in your home can help maintain optimal humidity levels, preventing your airways from drying out and reducing the risk of respiratory irritation. Add a few drops of essential oils like eucalyptus or lavender to the humidifier for added therapeutic benefits.
SALT THERAPY
Salt therapy, or halotherapy, involves inhaling microscopic salt particles that can help cleanse the respiratory system and reduce inflammation. You can visit a salt room or use a home salt inhaler to experience these benefits.
WARM HERBAL TEAS
Sipping warm herbal teas throughout the day can provide hydration, warmth, and respiratory support. Herbal teas made from ginger, chamomile, and peppermint can soothe the throat and promote overall respiratory health.
Winter doesn’t have to be a season of respiratory discomfort. By incorporating these herbal remedies and natural therapies into your routine, you can maintain strong and healthy lungs throughout the colder months. Whether you’re using steam inhalation, herbal chest rubs, or lung-supportive herbs, these time-tested methods can help you breathe easier and stay well. Embrace the power of nature and take proactive steps to support your respiratory health this winter!
Do you have any questions for me or need some specific advice?
As the winter season settles in, so does the increased risk of colds and flu. While the cold weather can be charming, it often brings with it a surge of seasonal illnesses. The good news is that there are many natural ways to fortify your body against these unwelcome guests. From proper hand hygiene to immune-boosting supplements and lifestyle practices, you can take proactive measures to stay healthy and strong. Let’s explore some effective strategies for natural cold and flu prevention.
IMMUNE BOOSTING SUPPLEMENTS
VITAMIN C
Vitamin C is renowned for its immune-boosting properties. It helps stimulate the production of white blood cells, which are essential for fighting infections. Incorporate vitamin C-rich foods like oranges, strawberries, blueberries, kiwi fruit and bell peppers into your diet, or consider taking a supplement during the winter months.
VITAMIN D
Vitamin D plays a crucial role in immune function. With less sun exposure in winter, many people become deficient in this vital nutrient. Spend time outside during daylight hours, eat vitamin D-rich foods like fatty fish or take a vitamin D supplement to maintain optimal levels.
ZINC
Zinc is another essential nutrient for immune health. It helps the immune system fight off invading bacteria and viruses. Foods high in zinc include meat, shellfish, legumes, and seeds. Zinc supplements can also be beneficial, especially at the onset of cold symptoms.
LIFESTYLE PRACTICES FOR IMMUNE HEALTH
BALANCE DIET
A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains is fundamental for a strong immune system. Focus on colourful produce to ensure you’re getting a variety of vitamins and minerals. Fermented foods like yogurt, kefir, and sauerkraut also support gut health, which is closely linked to immune function.
REGULAR EXERCISE
Regular physical activity can boost your immune system by promoting good circulation, which allows cells and substances of the immune system to move through the body freely and do their job effectively. Aim for at least 30 minutes of moderate exercise most days of the week.
ADEQUATE SLEEP
Sleep is essential for overall health and well-being. Aim for 7-9 hours of quality sleep per night to allow your body to repair and regenerate. Good sleep hygiene includes maintaining a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime.
STRESS MANAGEMENT
Chronic stress can weaken the immune system and make you more susceptible to illness. Incorporate stress-relief practices into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature. Find what works best for you to keep stress levels in check.
HERBAL REMEDIES AND NATURAL PRACTICES
ECHINACEA
Echinacea is an herb commonly used to prevent colds and flu. It’s believed to enhance immune function and reduce the duration of symptoms. Echinacea supplements or teas can be a helpful addition to your winter wellness routine.
ELDERBERRY
Elderberry is packed with antioxidants and vitamins that boost the immune system. Elderberry syrup or lozenges are popular natural remedies to help prevent and treat cold and flu symptoms.
HYDRATION
Staying hydrated is crucial for maintaining overall health and supporting the immune system. Drink plenty of water, herbal teas, and broths to keep your body well-hydrated and functioning optimally.
Preventing colds and flu naturally involves a combination of good hygiene practices, nutrient-rich foods, immune-boosting supplements, and healthy lifestyle habits. By incorporating these proactive measures into your daily routine, you can significantly reduce your risk of getting sick and enjoy a healthier, more vibrant winter season. Tell me.. which ones of these natural strategies will you implement to stay happy and healthy all winter long!?
Does the idea of growing your own medicine seem exciting to you?
Here are 10 plants that you can easily grow in your garden that have medicinal benefits.
COMFREY
Comfrey prefers moist soil in a sunny or partially shaded site. The leaves and flowering tops are gathered in Summer and the roots in Autumn. Wear gloves!
Due to comfrey’s rapid healing potential, use on clean wounds only.
useful in First Aid
known as ‘knitbone’
useful for sprains, strains, bruises, aches and pains, arthritis and ulcers
speeds up the healing of bones and tissues
useful expectorant
reduces gastrointestinal and bronchial inflammation
applied topically as a poultice, cream or macerated oil
Avoid during pregnancy. Not to be taken internally.
ECHINACEA (coneflowers)
Echinacea prefers fertile, moist, well-drained soil in full sun. The leaves can be gathered anytime during the growing season and the roots can be dug out in Autumn after flowering.
Echinacea is best taken as a tincture and combines well with elderberry for respiratory conditions.
Dilute and use as a lotion for wounds and bites.
natural antibiotic
immune booster
shortens the duration of colds and flu
useful for coughs, colds, earache, viral infections and sore throats
joint and cartilage healer
spider and snake bites
insect sting
may help prevent severe infection
Avoid high doses which may occasionally cause nausea and dizziness.
CHAMOMILE
Both German and Roman Chamomile prefer a sunny position in the garden with well-drained, slightly acidic soil. The flowers are gathered in Summer.
Chamomile is best known as a calming tea but when cooled can also act as a soothing lotion to relieve hot, irritated or inflamed skin.
helps to relieve eczema, skin rashes, sunburn and hives
calms digestive system and feelings of nausea
relieves indigestion and gastrointestinal spasms
helps with feelings of nervousness
reduces stress and insomnia
may relieve menstrual cramps due to antispasmodic nature
reduces itchiness
reduces fever
soothes the nerves
Chamomile may cause contact dermatitis. Avoid if allergic to the Compositae family.
CRAMP BARK
Cramp bark prefers to grow in moist, well drained soil in sun or in dappled shade. Collect the inner bark in Spring and Summer while the plant is in flower.
It’s no surprises how this amazing plant can help you. Just look at the name!
Best used as a tincture.
relaxes the muscles
antispasmodic
useful for menstrual cramps and excessive bleeding
reduces backache and muscular spasms
Avoid during pregnancy.
CAYENNE
Cayenne (or chile pepper) loves to grow in pots with loads of good quality compost. Gather in Summer when the fruit is ripe and dry in the shade.
Cayenne is most often used in cooking but has traditionally been used as a warming remedy. Use the powder or fresh fruit (including the seeds) to make a macerated oil or tincture.
Can be used in warm water too.
stimulates the circulatory system
regulates blood flow
helps to maintain healthy blood pressure
strengthens the heart, arteries, capillaries and nerves
may arrest internal and external bleeding
clears phlegm from the lungs
reduces sinus congestion
Excessive use of cayenne pepper can lead to gastric irritation. Avoid touching the eyes when handling.
YARROW
Yarrow prefers full sun and well drained soil. Flowers can be gathered as soon as they appear and the leaves and other aerial parts in Summer.
Yarrow was traditionally used to treat wounds however it is also beneficial to both the urinary and respiratory systems.
combine with lime blossoms and hawthorn for healthy blood pressure
may assist with arteriosclerosis
soaked cotton balls in tincture for nosebleed
assists with fever, promotes sweating
boosts immunity
tones blood vessels
stimulates digestion
urinary antiseptic
assists with cystitis
wound healing
reduces menstrual cramps
reduces colds and flu
yarrow root for dental pain
Avoid in pregnancy.
GRINDELIA (gumweed)
Grindelia prefers light to medium sandy soil and full sun. Collect the aerial parts as soon as the flower buds open and dry in the sun.
Traditionally Grindelia was used to treat dermatitis caused by poison ivy.
assists with asthmatic and bronchial conditions
relaxes smooth muscles and heart muscles
helps to reduce catarrh and upper respiratory congestion
useful in treating cystitis and bladder infections
may help to reduce blood pressure
may increase heart rate to assist with healing
useful expectorant
antispasmodic
antimicrobial
Grindelia is not recommended for those with heart or kidney conditions.
CALENDULA (marigold)
Calendula prefers to grow in well drained soil in full sun but will also tolerate some shade. Collect the flowers in Summer and take care when drying to prevent discolouration.
Calendula is a popular plant that is prized for its versatility. Best used as an infusion, tincture, cream or macerated oil.
stimulates healing and is soothing to the skin
useful for abrasions, rashes, eczema, ulcers and wounds
antiseptic, great for first aid
reduces inflammation on the skin
may be useful for wound healing and external bleeding
helpful when used on bruises and strains
useful cleansing agent and healing cream
apply to minor burns and scalds
use the macerated oil to prevent stretch marks
helps regulate healthy menstrual flow
helpful for digestive conditions like gastric and duodenal ulcers
Avoid if allergic to ragweed, daisies, marigold, or plants in the Asteraceae/Compositae family.
MALLOW (common mallow)
Mallow loves well drained soil and prefers full sun, however it will tolerate dappled shade as well. Collect the flowers and leaves in Summer.
The entire plant is edible and is commonly used as a compress, tincture or infusion.
useful for bladder infections
helps to recover from gastritis and stomach ulcers
helps to treat bronchial inflammation, laryngitis and pharyngitis
aids respiratory health and reduces catarrh
used topically against abscesses, boils and minor burns
soothing to the throat due to mucilage content
soothing to wounds, rashes and insect bites
may act as a gentle laxative
relieves anxiety and nervousness
Mallow is a safe, edible plant when harvested in proper locations and not contaminated. You might even find it in your own backyard!
PLANTAIN
Plaintain enjoys moist, poor to moderately fertile soil in full sun or partial shade and can often be found growing in hedges, pavement cracks and grassy areas. Gather the leaves in Summer from unpolluted areas.
Plantain is a common weed that is traditionally used in first aid. Use topically in the form of a poultice or ingest as a syrup, infusion, tincture or juice!
natural antihistamine action
useful for venomous bites and stings
soothes irritation from rashes
combine with calendula to treat cuts and abrasions
treats bladder infections
reduces excess fluid in the body
useful for coughs and mild bronchitis
naturally astringent and antiseptic
supports tissue regeneration
helps in cases of diarrhoea and haemorrhoids
All information provided on this website is for informational purposes only. Please seek professional advice before commencing any treatment.
