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Winter Wellness Tea for Preventing Illness and Providing Relief During Cold and Flu Season

Gina is a natural health coach who helps others create a life that is balanced, healthy, and fun.

Winter wellness tea

Winter wellness tea

Prevent Illness and Provide Relief of Symptoms

Throughout winter, teas can be helpful for preventing illness and providing symptomatic relief. Some teas can help boost the immune system, uplift energy, invigorate the body, and detoxify. Specific tea herbs can also help treat conditions such as cystitis, constipation, and blood pressure.

Herbal teas are specifically selected leaves, berries, peels, seeds, flowers, and roots of medicinal herbs. They are mostly caffeine free—except for green tea and white tea. They can be used in their whole form, chopped, or ground up into powder form.

Herbal teas are also available in teabag form. However, these may contain filler herbs. The bags that they are in may even be bleached with harmful chemicals.

Certified organic tea and bags can assist as a quality indicator when buying tea.

Herbal tea

Herbal tea

Winter Wellness Tea Recipe

Winter Wellness Tea will help you beat this winter's cold and flu season! I specially formulated this blend of herbs to combat symptoms such as congestion, aches, and sore throat, providing comfort and restoration. If used as a preventative remedy, these herbs can also work to prevent the cold or flu altogether. I have not had a cold or the flu in over five years, and I do not receive the flu shot (which is my own personal choice).

Winter Wellness Tea Recipe:

  • 1 part eleuthero
  • 1/2 part ginger
  • 1/2 part elderberry
  • 1/4 part cinnamon
  • 1/4 part rose hips
  • 1/4 part rose petals (optional)
  • 1/2 part echinacea (optional; do not use if you have lupus)

Note: "Part" refers to your choice of measurement. It could be as small as a tablespoon or as large as a cup.


  1. Blend all ingredients in a bowl.
  2. Transfer to an airtight container. Keep away from direct sunlight and heat.
  3. To brew, use a heaping tablespoon per cup of hot water.

I like to use Manuka honey or other raw honey to sweeten. This provides even more medicinal benefits.

You can use the whole herbs or you can use the powdered form of the herbs. Whichever you choose, use that measurement to be consistent with the blending. You can blend whole/chopped herbs with powdered herbs, but adjust the measurements to not add too much of one particular herb.

Continue reading below for the benefits of each herb chosen, and why I picked these herbs for this blend.

Eleuthero or Siberian ginseng

Eleuthero or Siberian ginseng

Benefits of Eleuthero, or Siberian Ginseng

  • Contains powerful phytochemicals like sterols, coumarins, flavonoids, and polysaccharides
  • Each of these compounds has unique healing potential, and when combined, they increase oxygen availability at the cellular level encouraging blood flow, immune response, and antioxidant effects that protect your DNA.
  • is an adaptogenic herb
  • has a well-established reputation as an energy enhancer
  • improves immune system response
  • antioxidant protection
  • reduces irritation
  • promotes better memory and recall
  • increases libido
  • improves mental clarity
  • better focus
  • alertness
  • strengthens bones
  • reduces outbreaks in individuals infected with Herpes
  • encourages more restful sleep


Benefits of Ginger

  • soothes stomach pain
  • anti-inflammatory
  • aids digestion
  • helps with acid reflux
  • is one of the most famous natural cures for cough
  • is great for a sore throat
  • is great for congestion
Ceylon cinnamon

Ceylon cinnamon

Benefits of Cinnamon (Ceylon Variety)

  • is an antiseptic
  • aids digestion
  • calms nervous system
  • is an anti-inflammatory
  • is a high source of antioxidants
  • protects heart health
  • lowers blood pressure
  • fights against diabetes
  • protects brain function
  • fights Infections and viruses
  • a natural anti-microbial, antibiotic, anti-fungal, and anti-viral agent
  • freshens breath naturally
  • protective against bacteria living in the oral microflora that could cause bad breath, tooth decay, cavities, or mouth infections
  • helps to fight against candida
  • helps fights allergies
  • natural food preservative

One tablespoon of ground cinnamon contains:

  • 19 calories
  • 0 grams of fat, sugar, or protein
  • 4 grams of fiber
  • 68% manganese
  • 8% calcium
  • 4% iron
  • 3% Vitamin K
Rose hips

Rose hips

Benefits of Rose Hips

  • used in anti-aging products
  • contains vitamins A, D, B, C, E, and K, iron, calcium, zinc, and other vital nutrients
  • promotes healing
  • boosts energy
  • antibacterial
  • immune system booster
  • beneficial in treating colds, flu, and vitamin C deficiencies
  • used for stomach disorders including stomach spasms, stomach acid deficiency, preventing stomach irritation and ulcers, and as a "stomach tonic" for intestinal diseases
  • used for treating diarrhea and constipation
  • used to treat gallstones, gallbladder ailments
  • used to treat lower urinary tract and kidney disorders
  • used to treat fluid retention (dropsy or edema)
  • used to treat gout
  • used to treat back and leg pain (sciatica)
  • used to treat diabetes and high cholesterol
  • beneficial in weight loss
  • helps to treat high blood pressure, chest ailments, and fever
  • beneficial in increasing immune function during exhaustion, increasing blood flow in the limbs, increasing urine flow, and quenching thirst
  • used in foods and in manufacturing
  • used for tea, jam, soup, and as a natural source of vitamin C


Benefits of Elderberries (Sambucus Nigra Variety)

  • clears respiratory tract
  • reduces phlegm and congestion
  • eases throat pain
  • reduces fever
  • contains vitamins A and C
  • used for its antioxidant activity to lower cholesterol
  • used to improve vision
  • boosts the immune system
  • improve heart health
  • used for coughs, colds, flu, bacterial and viral infections, and tonsillitis
  • Elderberry juice was used to treat a flu epidemic in Panama in 1995
  • has been a folk remedy for centuries in North America, Europe, Western Asia, and North Africa; and has been studied extensively
  • contains organic pigments, tannin, amino acids, carotenoids, flavonoids, sugar, rutin, viburnic acid, vitamin A, B, and a large amount of vitamin C
  • mild laxative
  • used as a diuretic

Fun fact: Elderberries were used in the movie The Walking Dead to treat an outbreak of a horrible flu that was killing members of the community. Hershel went into a nearby field to collect elderberries, made a tea, and helped those who were ill.

This became somewhat of an "I told you so" moment for me, as my daughter is a die-hard fan of The Walking Dead. When she heard this, she was convinced that there must be something to these "weeds" I "make them" take.

Rose petals

Rose petals

Benefits of Rose Petals

  • contains vitamins A, B, C, D, and E
  • mild sedative
  • anti-inflammatory
  • antibacterial
  • cleanses system of toxins
  • boosts the immune system
  • great for sore throat
  • improves digestion
  • nourishes the good bacteria or microflora in the intestines
  • works as a mild laxative and is often used as an effective natural remedy for constipation
  • used to calm the nervous system and elevate your mood
Echinacea tea

Echinacea tea

Benefits of Echinacea

  • preventative for cold and flu
  • boosts the immune system
  • cuts the chances of catching a common cold by 58 percent
  • reduces the duration of the common cold by almost one-and-a-half days
  • alleviates pain
  • is an anti-inflammatory
  • provides a natural constipation relief
  • natural remedy for ADHD
  • relieves upper respiratory symptoms
  • helps to fight infections

NOTE: Echinacea will not help you if you already have a cold. It is best for preventative measures.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2016 Gina Welds


Shauna L Bowling from Central Florida on October 12, 2016:

I think it's so cool that you make your own herbal remedies based on thorough research. It's so much better than relying on medications that do nothing more than mask symptoms and in many cases, create more.

I really, really hope you reopen your store, Gina. I will be loyal customer, for sure!

Gina Welds (author) from Tampa, Florida on September 28, 2016:

That was a genuine mistake, Kristen. No biggie. :-) Thank you, though.

Kristen Howe from Northeast Ohio on September 28, 2016:

Dora, Gina wrote it. I commented on it. LOL

Gina Welds (author) from Tampa, Florida on September 28, 2016:

Hi Shanmarie. The beauty of this tea is that the ingredients are great so many different concerns, including tummy issues. I mentioned those for that very reason. My son drank this a lot, in addition to elderberry syrup, when he was in public school. He still drinks it, even though he is being home-schooled because of all his social activities. You're right about germs running rampant. He has not been sick in years. He used to pick up every cold when he went to school. I don't let him get the flu shot either. That thing is loaded with aluminum and other chemicals.

This tea would be great for the kids both as a preventative as well as when they feel sick. It is an immune booster, and is perfect for drinking everyday. 1-2 cups a day for preventative is plenty. Remember to sweeten with raw honey. If you suffer with allergies, taking a TBSP of raw honey a day will help. It's great for allergies.

Shannon Henry from Texas on September 27, 2016:

Interesting. I drink a lot of tea and a lot more water since I had kidney issues. Well. ..actually. ..I've been neglectful of that lately since I've been less active, but I need to get back in the habit before I seriously regret not staying hydrated enough.

So, is this tea good for preventing stomach troubles or treating them? I notice some of the ingredients mention intestinal issues and stomach aches. I don't get sick that often from colds or the flu. It's usually allergies I deal with when I'm dealing with cold-like symptoms. When I do get sick, which is rare, it doesn't last more than a day usually. However, my children seem to get sick often during the school year, particularly my daughter. She hasn't been feeling well lately and it makes her heart murmur act up. And then my youngest has been complaining of a tummy ache. I wish I had a way to keep all of these viruses at bay. The school district is so strict about attendance policies that kids go to school sick and the germs just run rampant.

Gina Welds (author) from Tampa, Florida on September 27, 2016:

Thank you, Ms. Dora. Good to see you!

Dora Weithers from The Caribbean on September 27, 2016:

Great information, Kristen. I appreciate the detail list of benefits from each ingredient.

Gina Welds (author) from Tampa, Florida on September 27, 2016:

Thanks for pointing that out Kristen. I'll head over to fix it. Thanks for your comments, also. I pulled out my jar to make a cup yesterday, and realized that I could write a hub about it, so I did.

Kristen Howe from Northeast Ohio on September 27, 2016:

Gina, this is a great and timely hub about tea in the flu season. It had a lot of powerful ingredients to make and brew that tea. Very interesting. BW, you have flue and not flu for a typo.