Autumn is the time to harvest seasonal berries, nuts, fruits and any remaining herbs from the garden, for health and healing in the coming months. Herbs can be dried, frozen or made into remedies to last throughout the winter months.

As winter approaches and the days become shorter and colder, there’s a tendency for many to develop infections and aches and pains. It’s not fully understood why we become more susceptible to these ailments in autumn and winter, but research suggests that it may be due to a lowering of immunity caused by stress, tiredness, getting out less in the fresh air and heating systems, which provide a breeding ground for germs.

Depression is also more common at this time of the year, and is often the result of there being less sunlight, which affects serotonin (a feel-good hormone) levels in the brain.

Ensuring Good Health Maintenance

There are many ways in which you can help improve and maintain good health throughout the winter.

A healthy diet rich in garlic, onions and seasonal fruits, nuts and herbs will improve your chances of staying well. Many herbs will happily grow indoors throughout the winter and can be used as tonics and for medicinal purposes. Drink plenty of water to keep your organs and skin hydrated and drink tonic teas, such as nettle.

Minimise the chances of catching infections, by creating an antiseptic and protective environment at home and at work. Sweet thyme and lemon are both powerful antibacterial and antiviral agents, and can counteract airborne viruses and bacteria in minutes. Diffuse 3 drops of each essential oil in a bowl of hot water several times a week to ensure protection. Alternatively, if you are at work or out and about, add the oils to a tissue and inhale regularly.

Boost your immune system by taking a teaspoon of crushed garlic and honey daily. Odourless garlic capsules are put off by the smell of garlic, but they are not as effective as fresh garlic.

Consider taking Echinacea tincture or tablets if you feel that you are run down or susceptible to infection.

Increase your Vitamin C levels by eating citrus fruits such as blackcurrants and raspberries and adding fresh lemon slices to warm drinks.

The amino acid arginine has been found to increase immunity and can be found in most nuts, so eat a handful of almonds, hazelnuts or similar daily. Nuts are also a reputed natural anti-depressant; another good reason to include them in your winter diet.

Try to achieve a balance of sleep and exercise. Longer nights do not mean we need to sleep more, so rising late and being sedentary may result in lethargy and feeling ‘blue’. Getting to bed before midnight, having quality sleep and rising at a reasonable time will help to keep the hormones and consequently moods balanced. Try and take at least one long walk outside each day. Fresh air and daylight will help to keep serotonin levels in check.

If you do not sleep well, take short rest breaks, or meditate during the day. It is reputed that 20 minutes of Transcendental Meditation can be as beneficial as several hours of sleep!

If you have trouble falling asleep at bedtime, try natural sedatives an hour before you retire. A warm, milky drink with honey can be helpful, or a roman chamomile and lavender essential oil bath can help to relax and unwind. Add 3 drops of each essential oil, to 20ml of full fat milk (or fragrance-free bath base) and add to the bath.

Remedies for Common Winter Ailments

Colds

Elderflower and Peppermint Tea
Elderflower is a traditional herb for fevers and peppermint is cooling. Make a tea from ½ teaspoon of each herb to 1 pint of hot water. Allow to infuse for 10 minutes. Strain, add honey and lemon slices. Drink twice daily until the fever has receded.

Coughs and Sore Throats

Blackberry and Honey
Gently simmer a few handfuls of blackberries in a little water for 20 minutes. Mash the blackberries then sieve. Add 1 tablespoon of honey to the liquid. Warm gently until the honey has dissolved. Take 2 teaspoons, 3 times daily until the cough has settled.

Raspberries and Honey
For dry tickly coughs with soreness. Follow the recipe above, but use raspberries instead and a little more water at the simmering stage.

Sage, Lemon and Honey Tea and Gargle
Sage is a wonderfully effective remedy for sore throats and honey will heal any soreness. Make a sage tea (1/2 teaspoon of herb to 1 cup of water), drink warm with honey and lemon juice. Alternatively, allow to cool and gargle twice daily. Avoid sage in pregnancy.

Decongestant Chest Rub
This rub is useful where mucus is present and can help shift stubborn congestion. Mix together 40ml of fragrance-free cosmetic base cream, 10ml of cold pressed olive oil and 5 drops each of hyssop, eucalyptus and peppermint essential oils. Rub into the chest, neck and upper back twice daily. Do not use hyssop if you suffer from a medical condition or during pregnancy. Hyssop is not suitable for children, the very elderly or delicate.

Onions
Onions are beneficial for coughs where mucus is present. Finely chop 1 onion and blend with 1 tablespoon of honey. Take 1 teaspoon twice daily.

Roasted onion applied warm to the outer ear can alleviate earache.
Roast a whole onion and cut in half. Check the onion has cooled sufficiently before applying.

Muscular Aches and Osteoarthritis

Juniper and Pine Sea Salt Bath
Juniper, pine and sea salt are detoxifying and cleansing. Add 3 drops each of juniper berry and pine essential oils to a handful of Dead Sea salts. Add to a warm bath, dispersing well. Sea salts and juniper should be avoided if you have a medical condition, or during pregnancy. Do not use juniper if you have kidney problems.

Winter Warming Balm
This lotion is suitable for cold joints and extremities and muscular stiffness, etc. Blend together 40ml of fragrance-free, plain cosmetic cream base with 10ml of almond oil (do not use if you are allergic to nuts). Add 6 drops each of ginger, lavender and cinnamon essential oils. Mix together well and use as required. (Cinnamon may irritate sensitive skin).

Sinus Congestion and Headaches
Sinusitis can be extremely painful and can also be accompanied with a tension headache. Steam inhalation is one of the best ways to relieve sinus congestion.

Cleansing Inhalation
Add 2 drops each of eucalyptus and peppermint essential oils to a medium bowl of hot water. Close your eyes and inhale the vapours for about 10 minutes. Steam inhalations are best performed in the evening, when you anticipate staying in. After the inhalation, apply the oil below. (Steam inhalations are not suitable for asthmatics, due to the risk of choking on steam).

Clove and Peppermint Oil
Clove is a wonderfully warming decongestant oil, but must be used with caution due to its potentially skin irritating properties. Add 1 drop of clove essential oils and 1 drop of peppermint essential oil to 10ml of vegetable carrier oil. Apply to the face (avoiding the eye area), with gentle to firm strokes, using the finger pads to apply gentle pressure to the cheekbones and forehead. The pressure from the fingers will help to relieve congestion. Discontinue using the oils if you experience any skin irritation. (Clove is not suitable for children, the very elderly or if you have sensitive skin).

Always take care when using herbs and essential oils. The amounts used in this article are for adults. Seek advice before using herbal remedies on children. Do not use herbal remedies without professional advice if you suffer from a medical condition, are pregnant or you are taking medication. You should discontinue using remedies and seek medical advice if you suffer an adverse reaction. It is advisable to use herbs that have been reliably sourced and identified, from a reputable herbal supplier.

Article by Julie Burke for Third Age
SPA.ITEC.Cert.Ed
Member of the Complementary Therapists Association
www.merrymeetcottage.weebly.com