As the seasons change, our bodies’ wants and needs also change.
In the fall and winter months, when the weather gets colder and sunlight diminishes, our immune system needs extra support. Rapidly changing environmental conditions can deeply affect our diet, metabolism, sleep quality and even our mental health. During this period, the care and compassion we show to our bodies is of great importance. Turning to natural methods can be an effective solution to maintain our daily lives in an energetic and healthy way and to protect us from diseases such as colds and flu.
At this point, we can create a routine that is good for both our body and soul by getting support from the medicinal herbal teas that nature offers us.
We have examined in detail the herbal teas that support holistic health and strengthen immunity during seasonal transitions and their effects on our body, enjoyable reading!
The Effect of Herbal Teas on Immunity
Herbal teas have been used for centuries in different cultures for their health-promoting properties. Rich in natural antioxidants, vitamins and minerals, these teas help strengthen our immune system. At the same time, they reduce stress and make our body more resistant to diseases.
- Antioxidants: Prevent cell damage and support immunity by fighting free radicals.
- Vitamins and minerals: Helps the body get the nutrients it needs naturally.
- Calming Effect: It reduces the stress level and allows the immune system to work more effectively.
Herbal Teas You Can Consume During Seasonal Transitions
- Rosehip Tea
Rosehip, a vitamin C storehouse, is one of the most natural ways to strengthen the immune system. It supports cell renewal with its antioxidant properties.
Preparation:
Add two tablespoons of dried rose hips to a cup of boiling water.
Brew for 15 minutes and strain and consume.
- Echinacea Tea
Echinacea is a powerful immune booster, especially used to relieve cold and flu symptoms. Thanks to its anti-inflammatory and antiviral properties, it strengthens the body’s defense mechanism.
Preparation:
Add a teaspoon of echinacea to a cup of boiling water.
Steep for 10 minutes and strain and consume.
- Ginger Tea
Ginger regulates the digestive system and reduces inflammation in the body. Thanks to its antioxidant properties, it helps to eliminate toxins.
Preparation:
Cut the fresh ginger into thin slices.
Add to a cup of hot water and infuse for 5-10 minutes.
You can sweeten it with lemon and honey.
- Linden Tea
Known for its relaxing and soothing effect, linden contributes to the immune system to work more efficiently by reducing stress. It is also good for coughs and sore throats.
Preparation:
Add a pinch of linden to a cup of hot water.
Steep for 10 minutes and strain.
- Rooibos Tea
This red-colored and soft-drinking tea, obtained from the rooibos plant, has its roots in South Africa. Rooibos means ‘red bush’, which describes the deep red color of the tea. Unlike black tea, this tea does not contain caffeine and offers a sweet drink with caramel and vanilla flavors. As well as being a powerful source of antioxidants, it also supports the immune system and helps reduce allergic reactions.
Preparation:
Add a teaspoon of rooibos tea to a cup of boiling water.
Steep for 5 minutes and strain.
- Matcha Tea
An indispensable part of Japanese culture, matcha tea is made from concentrated green tea leaves and contains high levels of antioxidants. It increases energy levels and speeds up metabolism.
Preparation:
Put a teaspoon of matcha powder in a cup.
Add a small amount of hot water and stir with a bamboo whisk until frothy.
Serve by adding hot water on top.
Note: You can easily make matcha latte by adding milk to the tea you have prepared.
- Sage
With its antiseptic and antimicrobial properties, sage has a protective effect against infections. It relieves sore throats and supports oral health.
Preparation:
Add a teaspoon of sage leaves to a cup of boiling water.
Brew for 5-7 minutes and strain and consume.
- Green Tea
Green tea contains powerful antioxidants called catechins. It strengthens the immune system and fights free radicals in the body.
Preparation:
Add a teaspoon of green tea leaves to a cup of hot (not boiling) water.
Steep for 2-3 minutes and strain and consume.
- Hibiscus (Narcissus) Tea
Known for its vibrant red color, hibiscus tea supports immunity with its high vitamin C content. It can also help balance blood pressure.
Preparation:
Add a tablespoon of dried hibiscus flowers to a cup of boiling water.
Steep for 5-10 minutes and strain and drink.
- Turmeric Tea
Turmeric contains the substance curcumin, which has powerful anti-inflammatory and antioxidant properties. It supports the immune system and improves overall health.
Note: Turmeric is a powerful root vegetable and if you suffer from stomach problems, you should consult your doctor before consuming it. Even if you don’t mind, many nutritionists recommend consuming no more than one cup of turmeric tea a day.
Preparation:
Add half a teaspoon of turmeric powder to a cup of hot water.
Optionally flavor with a pinch of black pepper and honey.
Steep for 5 minutes and consume by stirring.
Why should we consume herbal tea during seasonal transitions?
Seasonal transitions are important periods that affect the physiological and psychological balance of our body. Sudden changes in air temperatures, reduced daylight hours and differences in humidity can directly affect our immune system and general health. Consuming herbal teas during this period helps our body adapt to these changes.
1. Strengthens the Immune System: Many herbal teas contain high amounts of antioxidants, vitamins and minerals. For example, rosehip and hibiscus teas are rich in vitamin C and support the immune system. Antioxidants fight free radicals in the body, preventing cell damage and increasing resistance to disease.
2. Reduces Inflammation: Herbs such as turmeric, ginger and sage have anti-inflammatory properties. By reducing inflammation in the body, they help to alleviate the symptoms of seasonal allergies and respiratory infections in particular.
3. Supports Digestion: Seasonal changes can also affect the digestive system. Ginger and fennel teas soothe stomach discomfort, facilitate digestion and reduce gas problems. In this way, it maximizes the benefits of nutrients and increases energy levels.
4. Reduces Stress and Anxiety: Seasonal transitions can lead to emotional fluctuations and seasonal depression. Herbs such as linden, lemon balm and chamomile, with their natural sedative properties, calm the nervous system, reduce stress and promote better sleep. This improves overall mood and supports mental health.
5. Provides Detoxification: Teas such as green tea and matcha contain catechins that help remove toxins from the body. By supporting liver function, they accelerate the body’s natural detox process and increase energy.
6. Increases Hydration: Fluid intake is critical for the body to function optimally. Herbal teas are a delicious way to meet daily fluid needs. Especially by offering caffeine-free options, they increase water consumption and reduce the risk of dehydration.
7. Provides Warmth and Relaxation: In cooler weather, a hot cup of herbal tea warms the body from the inside and provides a sense of relaxation. This can help reduce the risk of colds and colds. Teas containing ginger and cinnamon increase body temperature with their thermogenic effects.
8. Boosts Metabolism: Some herbal teas increase energy burning by boosting metabolism. Green tea and matcha are especially effective in this regard and can help balance weight gain that may occur during seasonal transitions. These teas also increase energy levels and reduce feelings of fatigue.
9. Protects Against Seasonal Allergies: Herbs such as rooibos and sage have antihistamine properties. This helps to alleviate the symptoms of seasonal allergies, reducing discomfort such as nasal congestion, watery eyes and itching. It improves the quality of daily life by providing natural relief.
10. Source of Antioxidants: Herbal teas contain powerful antioxidants such as polyphenols and flavonoids. These compounds prevent cellular damage, slow down the aging process and show a protective effect against chronic diseases.
11. Clears the Respiratory Tract: Plants such as mint, eucalyptus and sage open the airways and make breathing easier. It provides relief especially in upper respiratory tract infections such as colds and flu.
Things to Consider When Consuming Herbal Teas
- Expert Opinion: If you have chronic conditions or allergies, consult a specialist before consuming herbal teas and blends.
- Dosage: As with everything else, moderation is important with herbal teas. Excessive consumption may cause some side effects. 2-3 cups of herbal tea a day is usually sufficient.
- Pregnancy and Breastfeeding: Consumption of some herbs may be inconvenient during these special periods. It will be useful to consult a specialist doctor.
- Quality: Choose herbs from reliable and organic sources.
- Drug Interactions: People who take medication regularly should be careful about possible interactions with herbal teas.
Strengthen Your Immunity with Natural Recipes
Apple Winter Tea
If you are looking for a tea that will warm us on cold days, support our immunity and at the same time delight us with its flavor, apple winter tea is for you. Prepared with the benefits of apple peel and aromatic spices, this tea helps to increase the body’s resistance.
Benefits:
Apple Peel: Rich in antioxidants and pectin, supports digestion.
Ginger: Strengthens immunity with its anti-inflammatory properties
Cinnamon: Helps stabilize blood sugar and has antibacterial properties.
Lemon: It is a vitamin C storehouse, increases the body’s resistance.
Honey: It has antimicrobial properties as well as being a natural sweetener.
Ingredients:
- 1 organic apple peel
- 1 slice of fresh ginger
- 1 cinnamon stick
- 2-3 cloves (optional)
- Juice of half a lemon
- 1 teaspoon honey
- 3 cups of water
Preparation:
Put the water in a saucepan and add the apple peels, ginger slice, cinnamon stick and cloves.
Heat the mixture to boiling point, then steep over low heat for 10-15 minutes.
Remove from the stove, let cool slightly, add the lemon juice and honey.
Strain into cups and consume hot.
Golden Milk (Turmeric Milk)
Golden milk, which has grown rapidly in popularity in recent years, is a drink that has been used for centuries, especially in Ayurvedic medicine. Turmeric’s powerful anti-inflammatory and antioxidant properties support the immune system, improve sleep quality and improve overall health.
Benefits:
Turmeric: Reduces inflammation and boosts immunity with its curcumin content.
Black pepper: Increases the absorption of curcumin.
Ginger and Cinnamon: Supports digestion and stabilizes blood sugar.
Coconut Oil or Almond Oil: Contains healthy fats, facilitates absorption.
Ingredients:
- 1 cup milk (cow’s milk or vegetable milk)
- Half a teaspoon of turmeric powder
- A pinch of black pepper
- Half a teaspoon of cinnamon
- Half a teaspoon of powdered ginger or a small piece of fresh ginger
- 1 teaspoon coconut oil or almond oil (optional)
- 1 teaspoon honey or maple syrup (to sweeten)
Preparation:
Put the milk in a small saucepan and heat over medium heat.
Add turmeric, black pepper, cinnamon and ginger. Stir well.
Remove the mixture from the heat before it reaches the boiling point. Add the coconut oil or almond oil, if using.
Allow to cool slightly and sweeten with honey or maple syrup.
Take it in a cup and consume it hot.
Orange Apple Linden Tea
Combining the relaxing effect of linden, the refreshing aroma of citrus and the natural sweetness of apple, this tea will be indispensable during seasonal transitions. This recipe, which helps alleviate the symptoms of colds and flu, offers a healthy option with its natural ingredients.
Benefits:
Linden: Known for its relaxing and soothing properties, it is good for coughs and sore throats.
Orange Peel: Rich in vitamin C and antioxidants, strengthens immunity.
Ingredients:
1 pinch of linden
Peel of half an orange
The peel of half an apple
1 slice of lemon
1 cinnamon stick
2-3 cups of water
1 teaspoon honey (for serving)
Preparation:
Put the water in a pot and bring it to a boil. After boiling, remove from the stove.
Add the linden, cinnamon stick, lemon slice, orange and apple peels into the boiling water.
Close the lid of the pot and let the mixture steep for 7-8 minutes.
Strain the brewed tea into cups with a strainer.
Optionally add 1 teaspoon of honey to each cup and mix.
*Optionally, you can enrich the aroma by adding a few cloves or a piece of fresh ginger to the mixture.
Note: Remember, each herb has its own unique properties and may not have the same effect on everyone. It is especially recommended that people with chronic illnesses or regular medication should consult a specialist before consuming herbal tea.
Consuming herbal tea during seasonal transitions helps our body to adapt to this period more easily. These natural drinks, which support both our physical and mental health, can easily be included in our daily routine.
We wish you a healthy and happy seasonal transition with the healing touch of nature.
