A sprig of thyme to fight that cold… Turmeric tea after exercising… An infusion of chamomile to ease the mind… As we move with fresh resolution through January, Dr Vivien Rolfe, of Pukka Herbs, explains how a few readily available herbs could boost your health and wellbeing.

The New Year is a time when many of us become more health conscious. Our bodies have been through so much over the last few years with Covid, and some of us may need help to combat the January blues. So, can herbs and spices give us added support and help us get the new year off to a flying start?

The oils in chamomile have nerve calming effects.

Chamomile and lavender

We may wish to ease ourselves into the year and look for herbs to help us relax. The flowers from these herbs contain aromatic essential oils such as linalool from lavender (Lavandula) and chamazulene from German chamomile (Matricaria recutita) that soothe us when we inhale them (López et al 2017). Chamomile also contains flavonoids that are helpful when ingested (McKay & Blumberg 2006).

If you have a spot to grow chamomile in your garden, you can collect and dry the flowers for winter use. Lavender is also a staple in every garden and the flowers can be dried and stored. Fresh or dry, these herbs can be steeped in hot water to make an infusion or tea and enjoyed. As López suggests, the oils exert nerve calming effects. Maybe combine a tea with some breathing exercises to relax yourselves before bed or during stressful moments in the day.

Thyme is a handy herbal remedy. Generally, the term herb refers to the stem, leaf and flower parts, and spice refers to roots and seeds.

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Andrographis, green tea and thyme

Many people may experience seasonal colds throughout the winter months and there are different herbal approaches to fighting infection. Andrographis paniculata is used in Indian and traditional Chinese medicine and contains bitter-tasting andrographolides, and in a systematic review of products, the herb was shown to relieve cough and sore throats symptoms in upper respiratory tract infection (Hu et al 2017).

Gargling with herbal teas is another way to relieve a sore throat, and the benefits of green tea (Camellia sinensis) have been explored (Ide et al 2016). I’m an advocate of garden thyme (Thymus vulgaris) which contains the essential oil thymol and is used traditionally to loosen mucus alongside its other cold-fighting properties.

You could experiment by combining thyme with honey to make a winter brew. I usually take a herbal preparation at the sign of the very first sneeze that hopefully then stops the infection progressing.

Shatavari and ashwagandha

We may start the new year with more of a spring in our step and wishing to get a little fitter. As we get older, we may lose muscle tissue which weakens our bones and reduces our exercise capability. Human studies have found that daily supplementation with shatavari (Asparagus racemosus) can improve strength in older women, and ashwagandha (Withania somnifera) can enhance muscle strength and recovery in younger males (O’Leary et al 2021; Wankhede et al 2015).

These herbs are known as adaptogens and traditionally they are used in tonics or to support fertility. The research to fully understand their adaptogenic activity or effects on muscle function is at an early stage. Other herbs such as turmeric may help muscle recovery after exercise. I brew a turmeric tea and put it in my water bottle when I go to the gym.

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Easy on the body. Easing the mind

Depending on your resolutions, you could use herbs and spices to add lovely flavours to food to try and reduce your sugar and salt intake. Liquorice is a natural sweetener, and black pepper and other herbs and spices can replace salt.

You could also bring joy to January by growing herbs from seed on a windowsill or in a garden or community space. Mint, lemon balm, lavender, thyme, and sage are all easy to grow, although mint and balm may take over!

All make lovely teas or can be dried and stored for use, and research is also showing that connecting with nature – even plants in our homes – is good for us.

You can read more about medicinal and culinary properties of herbs at https://www.jekkas.com/.

If you wish to learn more about the practice of herbal medicine and the supporting science, go to https://www.herbalreality.com/.

>> Dr Viv Rolfe is head of herbal research at Pukka Herbs Ltd. You can find out more about Pukka’s research at https://www.pukkaherbs.com/us/en/wellbeing-articles/introducing-pukkas-herbal-research.html, and you can follow her and Pukka on Twitter @vivienrolfe, @PukkaHerbs.

Edited by Eoin Redahan. You can find more of his work here.