[Guest Post] A Seasonal Guide to Winter Energetics and Herbal Support

The Energetics of Winter

Winter is a time of darkness and rest, when nature slows down and turns inward in preparation for a new growth period. Coldness has a downward and inward movement, pushing the vital force deep inside and slowing molecular activity and metabolic functions.

This may lead to feelings of sluggishness, heaviness, depression, or a general sense of slowing down…and that’s okay. It’s a temporary and necessary part of the natural cycle of things. If we embrace the season, we can find great wisdom in the darkness. After all, change is inevitable, adaptation is necessary, and there must be darkness before the light can shine.

With a few lifestyle adjustments, and the support of herbal allies, we can make the most of the season and position ourselves on course for flourishing and wellness in the coming year.

Rest, Reflection, and Seasonal Rhythms

As the days shorten and nights grow longer, winter is the season for rest and rejuvenation. This is the time to:

• Slow down

• Enjoy quiet time and reflection

• Nourish and nurture our bodies

• Practice deep listening and restorative rest

Sleep is incredible medicine, during which the body processes waste and restores vital reserves. Learning to rise with the sun and rest when it goes down (and adjusting with the seasons) can have profound benefits for our circadian rhythms and overall health. Rather than resisting the darkness, we can lean into new rituals and experiences to honor it.

Herbs for Winter Support

Herbs and spices can easily be incorporated into nourishing winter foods such as:

• Broths, soups and stews

• Oatmeal and congee

• Granola and yogurt

Hydrating teas are another beautiful way to work with herbs, as are seasonal drinks like hot chocolate and hot toddies. Chai and golden milk lattes, made with things like ginger, turmeric, black pepper, cardamom and nutmeg, are especially comforting in the cold of winter and support good digestion while warming our bodies.

Other ways we can work with herbs include steam inhalations, baths, and foot soaks. A warm foot soak in the late afternoon can help bring energy through the legs and up into the kidneys, easing the transition from a busy day to a restful evening.

Warming the Body and Moving Stagnation

Warming herbs stimulate circulation, support digestion, and help to raise the body temperature. We should turn to gentle herbs that can produce the effects we want, remembering that sweating is one of the body’s cooling mechanisms (so don’t reach for extremely hot and spicy herbs at first).

Some herbal actions to work with include:

• Circulatory stimulants

• Carminatives

• Stimulant expectorants

• Nootropics

These herbs bring blood and oxygen to tissues, relieve stagnation, stimulate the mind and lift the spirits. They also help to maintain and support the digestive fire and encourage healthy digestion, absorption, assimilation/circulation, and elimination.

Ginger (Zingiber officinale) is a great wintertime ally that we can use in cooking, infusions, and even baths to soothe aching bones and joints. Ginger is warming and drying, aromatic, anti-inflammatory, analgesic, carminative, diaphoretic, and a digestive and circulatory stimulant. They stimulate digestive secretions, enhance immune function, increase blood circulation, and aid in the absorption of nutrients. We can use fresh juice, teas, tinctures, glycerites, powders, or cook with the fresh or powdered rhizome. Keep in mind that dried is much hotter than fresh. 

Other warming herbs and spices to consider:

• Cinnamon

• Cardamom

• Fennel

• Rosemary

• Sage

• Clove

• Black pepper

Moistening Tissues and Supporting the Kidneys

Winter is often associated with the water element, and the kidneys (yin) and bladder (yang). The kidneys store our vital energy, reproductive force, intellect and creativity. They also process fear, feelings of safety, and willpower.

We can support our kidneys by:

• Resting deeply

• Letting go of fears

• Consuming nourishing foods

• Staying adequately hydrated

Herbs that are diuretic, mineral-rich, and demulcent are excellent kidney allies.

Corn silk (Zea mays) is a mild, soothing, demulcent diuretic with cooling and slightly drying properties. They have a long history of use for kidney stones, bladder problems, diabetes, cystitis, gout, PMS, and inflammation of the urinary tract. A water infusion (tea) is the best way to receive all the benefits of corn silk. And don’t forget to incorporate minerals for proper hydration!

Other moistening herbs to consider:

• Linden

• Marshmallow

• Oats

• Seaweed

• Solomon’s seal

• Licorice

Topical applications of emollient herbs can also protect and soothe dried, irritated skin. We can use topical teas, relaxing herbal baths, and infused oils.

Supporting the Nervous and Immune Systems

Winter is a great time to work with nervines, adaptogens, and immunomodulators.

Nervines support the central nervous system, have uplifting aromatic qualities, help to manage stress, and encourage relaxation. Linden (Tilia spp) is a lovely nervine that’s cooling and slightly moistening. They have relaxing, antispasmodic, hypotensive, and mild sedative qualities, and make a great bedtime tea to relieve tension and promote relaxation. They’re also supportive for headaches, high blood pressure, cold & flu, and emotional trauma. There are many species of Linden, which can be used interchangeably, and they’re best as teas or tinctures.

Other nervines include:

• Lemon balm

• Peppermint

• Hawthorn

• Rose

• Chamomile

• Lavender

Adaptogens support a healthy stress response, promoting resilience and the ability to adapt to stressors. Some great adaptogens are:

• Reishi

• Turkey tail

• Tulsi holy basil (also a carminative, antimicrobial, and nootropic nervine)

• Ashwagandha

• Licorice

Many of the herbs and practices mentioned above will help support the immune system. Immunomodulating and immune stimulating herbs can also be incorporated throughout the season: classics like elderberry, echinacea and garlic, the combined powers of ginger and turmeric, and lung tonics like mullein, thyme, reishi, pine and other conifers.

Closing Reflection

When we live in harmony with nature and embrace the seasons, winter becomes a time of comfort and nourishment rather than sad resistance. By slowing down, resting deeply, and working with herbal allies, we can support our bodies, minds, and spirits through the darkness, and prepare ourselves for a healthful return of growth and light in the coming year.

About the Author

Corey Simmons, founder of Lunar Sol Apothecary, is a clinical herbalist and educator based in Philadelphia (land of the Lenape people). He offers virtual one-on-one consultations and educational workshops for people seeking to take ownership of their health and wellness.

Corey primarily works with individuals who have chronic digestive concerns, stress, inflammation, and hormonal imbalances, but welcomes anybody who would like support. Clients and students may purchase herbal remedies such as dried herbs, custom tea blends, tinctures and other extracts directly from Lunar Sol Apothecary.

You can learn more, and sign up for his monthly newsletter, at www.lunarsolapothecary.com.