A Healing Moment – Breathe Easy This Winter: Herbs for Seasonal Respiratory Support (Inspired by Donna Watkins) – Ben's Herbs Place

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Breathe Easy This Winter: Herbs for Seasonal Respiratory Support
by (Inspired by Donna Watkins)

There's something special about winter: quiet snowfalls, warm mugs of tea, and cozy evenings at home. But winter also brings cold, dry outdoor air and heated indoor air, and many of us notice our nose, throat and chest feel it. For generations, families have turned to herbs and simple home habits to help them breathe easy through the cold months. In this article I'll share some of those time-honored favorites and a few practical ideas for building your own winter wellness shelf.

How Winter Air Affects Breathing Comfort

Our airways are lined with a thin layer of moisture and tiny hairs that trap dust and particles and sweep them away. This natural system works best when it stays moist. In winter, two things work against it.

First, cold outdoor air holds very little moisture. Second, when we come indoors, furnaces and space heaters dry the air even more. The result is that many people notice a dry, scratchy throat, a stuffy feeling in the morning, or a tickle in the chest. Add more time indoors around other people, and it's no wonder winter can feel hard on the respiratory system.

The good news is that a few simple habits go a long way:

Add moisture to the air. A humidifier in the bedroom can make mornings much more comfortable. Keep it clean according to the directions.
Drink warm fluids. Herbal teas, broths and warm water with lemon and honey keep you hydrated and feel soothing on the throat.
Breathe through your nose outdoors when you can, and wrap a scarf loosely over your mouth on very cold days. Your nose warms and moistens air before it reaches your lungs.
Wash your hands often and get plenty of rest.
Get fresh air. Open a window for a few minutes each day to refresh stuffy indoor air, and take a brisk walk when the weather allows.

Herbs Traditionally Used for Respiratory Support

Herbalists have long relied on a handful of plants during the cold season. Here are four of the most beloved.

Mullein

Mullein is a tall, fuzzy-leaved plant you may have seen growing along roadsides. Its soft leaves have been used for centuries to support the lungs and respiratory tract.* It's a gentle herb that many people keep on hand all winter long. Mullein from Ben's Herbs Place comes in easy capsules.

Fenugreek

Fenugreek seeds are familiar in many kitchens. Traditionally, fenugreek has been used to support healthy mucus membranes and help the body keep the airways clear.*

Thyme

Yes, the same thyme in your spice cabinet! Thyme has a long history of use in supporting respiratory comfort and a healthy immune response.* Its warm aroma is one reason so many grandmothers made thyme tea in winter. Fenugreek & Thyme combines these two classic herbs in one capsule to support the upper respiratory system.*

Marshmallow

Long before marshmallows were a campfire treat, marshmallow root was a valued herb. It contains a natural substance called mucilage that becomes soft and slippery in water, which is why it has been used to soothe and coat the throat and support healthy mucus membranes.* Marshmallow & Fenugreek pairs this soothing root with fenugreek.*

Tei-Fu® Oil and Steam for a Fresh, Open Feeling

One of the simplest winter comforts is a steam. Fill a bowl with hot (not boiling) water, add a drop or two of Tei-Fu® Essential Oil, drape a towel over your head, and breathe slowly for a few minutes with your eyes closed. Tei-Fu's blend of safflower oil, menthol, wintergreen oil, camphor and other essential oils creates a cool, invigorating feeling that helps you feel like you can breathe freely.*

A few other ways to use it:

Put a drop on a tissue and keep it by your pillow.
Add a drop to the floor of your shower for a refreshing morning steam.
Inhale directly from the bottle when you want a quick pick-me-up.

Tei-Fu is strong, so a little goes a long way. Keep it away from the eyes, use caution with young children, and do a small patch test before applying to skin.

Vitamin C and Daily Wellness Habits

Vitamin C is a winter staple for good reason. It's an antioxidant that supports a healthy immune system and helps protect cells from everyday oxidative stress.* Our bodies can't make or store much vitamin C, so we need a steady supply. Citrus, kiwi, bell peppers and broccoli are great food sources. A time-released supplement like Vitamin C, Time Released 1000 mg releases gradually through the day.*

Don't forget the basics, which are just as important as any supplement: seven to nine hours of sleep, colorful vegetables, regular movement, sunshine when you can get it, and time with people who make you laugh. A merry heart really does do good like a medicine.

Building Your Winter Wellness Shelf

A little preparation in the fall means you won't be scrambling once the cold sets in. Here's a simple shelf you might put together:

A humidifier for the bedroom.
Herbal teas such as thyme, peppermint or ginger, plus a jar of local honey.
Tei-Fu® Essential Oil for steams and on-the-go freshness.
Your herbal favorites: Mullein, Fenugreek & Thyme, or Marshmallow & Fenugreek.
Vitamin C for daily antioxidant support.*

If you'd like everything in one place, the Respiratory System Pack brings together a 30-day supply of supplements chosen to support the respiratory system.* It's a convenient choice for anyone who'd rather not piece together a routine on their own.

When to Check With Your Health Professional

Herbs and home habits are wonderful for everyday comfort, but they are not a substitute for professional care. If you have trouble breathing, a high fever, symptoms that last more than a week or two, or anything that worries you, please contact your doctor right away. And check with your health professional before starting a new supplement if you are pregnant, nursing, taking medication or managing a health condition.

A Closing Thought

Every breath is a gift. This winter, take a moment each morning to breathe in deeply, give thanks, and care for the body you've been given. A warm cup of tea, a quiet steam and a walk in the crisp air can turn the cold months into a season of rest and renewal.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.