I could talk about this topic all day long. Truly. If you’d like to listen to the podcast episode related to this blog post, hop over here.

Stocking a winter wellness arsenal does take a little bit of planning, but it’s well worth the effort IMO. I love knowing that I have the tools I need to care for my family year around (leave a comment if you’d like a separate post on that!), but especially in the cooler months when our immune systems might otherwise take a little hit from lack of sunshine, more time spent indoors and cold + flu season ramping up.

In this post, I’ll be sharing why I stock a winter wellness arsenal and then how I stock it – what I’m making, products I’m sourcing and resources I’m utilizing to prepare for the cooler months ahead.

Why

Having a fully stocked wellness arsenal allows me to support my family’s health on a daily basis, prevent (proactive care is key!) and – when necessary – effectively address many common illnesses from the comfort of home.

It’s empowering. And we should feel empowered in this area, mamas. We know our families best. We know our children best. And there are so many natural remedies that are powerful and effective – several that use ingredients you might already have in your pantry or fridge.

This is not a knock against doctors or modern medicine. Both have their necessary and needed place. But I personally believe that place is predominantly for acute care.

When it comes to supporting my family’s health on a daily basis through preventative care measures and offering support during illnesses that simply must run their course, I love that I am able to be confident and prepared. You can be, too, mama. No degree or license required.

How

I have slowly expanded my winter wellness arsenal over the last few years. As I’ve gathered knowledge and confidence and I’ve found what works best for my family. Disclaimer: Please don’t take anything I’m saying here as gospel. Do your own research. Find what works best for your family. Keep asking questions, searching for the answers and never stop learning.

This past January everyone in my little fam got a horrible strain of the flu. I have never been that sick before, except for maybe an intense sinus infection in my teen years. I was down for about a week and it took me a few more weeks to feel like myself again. Through that experience I was able to test my winter wellness arsenal and found some great things to add to it as well.

This year I’m trying several new-to-me remedies. I plan to give them a go and see which ones work best for us, then repeat the tried and trues next year and leave the rest.

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This is what I’m making to have on hand this year:

Quick note: most of the following recipes need to sit and “cure” for 4-6 weeks for best results. That’s why I talk about having to plan ahead a little bit. Starting now (late August/early September) will ensure you have what you need before the cooler weather hits.

Elderberry Syrup – An immune tonic that is full of flavonoids, potassium and Vitamin A and C. Easy to make and keeps well in the fridge. I give it as a preventative Oct-Mar a few times a week and up the dosage to twice a day at the first sign of illness. This is one remedy I’ve been using for a few years now and it is fantastic. I can personally attest to it’s benefits and will always have this in my winter wellness arsenal.

Fermented honey and garlic – A powerhouse duo! Both raw honey and garlic are superstars when it comes to immune support, prevention of illness and shortening the duration of an illness. This year is my first time making this combo, but I’ve been using both ingredients separately for years with great success.

Raw honey is soothing for sore throats while providing anti-viral anti-bacterial properties along with many amino acids, minerals, prebiotics and enzymes. If local raw honey is used, it’s also wonderful as an anti-allergen. It’s just an all around superfood.

Garlic is also anti-viral and anti-bacterial. It’s high in allicin which is produced when fresh garlic is crushed. This compound can prevent oxidative stress, may prevent some cancers and is an anti-inflammatory.

I plan to use this as needed for both prevention (if you don’t like the idea of eating it by the spoonful, I read it makes a tasty dressing or marinade) and during any bouts of illness. Overall, it was just super simple to make so I figured why not?!

Chamomile tincture – A gentle tonic that promotes relaxation, sleep, calms nerves and can assist with pain relief (think: teething and headaches). This one is new to me as well, although chamomile is not; I’ve been drinking the tea for a long time. And I just happened to have a big bag of loose, dried flowers so I thought I’d give this one a shot. I plan to use it in place of Tylenol whenever possible (saving that as a last resort).

Echinacea tincture + tea – A wonderful preventive and/or remedy that boosts the immune system, aids in respiratory issues, can reduce infections (think: ear infections and yeast infections), reduces inflammation and can provide pain relief.

I have used echinacea in both tincture and tea form for years, though more regularly as apart of my winter wellness arsenal beginning last year. I actually grew an echinacea plant this year (yay, me for keeping it alive! Ha) so I used fresh flowers and leaves/stems in my tincture. I dried a portion as well to crush and use for tea.

Echinacea is not recommended for long term/on going use. I only give it at the first sign of illnesses and try to taper off after a week, giving a break and then dosing again for a few days as needed.

4 Thieves Vinegar – Immune boosting and anti-microbial mutli-purpose tonic. This blend is super easy to make and can be taken for preventative care or immune system support at first sign of illness. This will be my first year using this, so I’m excited to see how it works.

I plan to dose similar to Elderberry Syrup, but probably only at first signs of illness. I’ve read to take it with raw honey as an added boost (will use my fermented garlic honey). This can also be used topically for skin irritations. As well as a surface disinfectant; just pour the strained liquid into an amber bottle with a spray top and use like an all-purpose cleaner. It’s worth a try!

Here’s what I already have on hand:

• Fresh ginger, garlic, onions + lemons
• Vitamin D3/K2 drops
• Echinacea/Goldenseal tincture (a little left over from last year)
• Sovereign Silver – I use this as a preventive immune boost, but also on cuts or skin irritations, rashes, etc. I’ve even read you can diffuse it, definitely trying that this winter. It’s just an all around awesome remedy to have on hand.
• WishGarden “Get Over It” – found this during our flu bout in January when I was on my second week not feeling well. I think it really, really helped give me that extra “oomph” I needed to start feeling like myself again.
• Essential oils (for diffusing and using topically): peppermint, eucalyptus, sweet orange

A month-by-month approach to stocking up.

I am taking a month-by-month approach to stocking up and I’m guessing that’s probably the best approach budget-wise for most mamas out there. While caring for our families doesn’t have to break the bank, it is an investment. I like taking it a little at a time. That allows me to reasonably fit it into our budget and also allows me time to consider what I really want and need.

A note on the month-by-month approach for 2020: I front loaded my most wanted items because it’s hard to know how supply and distribution lines will look in the coming months with the election craziness and any October surprises. That would be my only word of warning. When everything hit the fan in March many of the products and companies I’m going to share sold out very fast and were weeks behind in shipping.

Here’s what I’m planning to purchase over the next three months:

September

• These immune gummies – we’re going to be traveling + these are so convenient. I also like to have them during the months when I’m not making elderberry syrup.
• Bee Keeper’s Naturals family defense pack – good all the time and especially in the winter months but also amazing for travel.
• Some sort of electrolyte boost for travel and for any illnesses that may arise. I’m still researching to find the cleanest one out there.
• Essential oils: lavender, cedar, clove bud, tea tree
• More ginger, garlic, onions + lemons

October

• Rocky Mountain throat syrup – this is another product I discovered during our January bout with the flu and it is the only natural cough syrup that really works IMO. One dose and my kiddos and I were able to sleep without hacking.
• Oils: thyme, pine, grapefruit
• Vitamin C drops or gummies
• Ionic Zinc drops
• More ginger, garlic, onions, lemons and add fresh turmeric root

November

• Glutathione – an awesome immune support, reduces oxidative stress, aids the liver, improves sleep, and helps with respiratory issues. I prefer to take the liposomal version.
• Vitamin D3/K2 as needed
• Orthomolecular Sinatrol – this is something new I want to have on hand this year because I’ve heard great things about it. From their company: “Helps support microflora balance, promotes normal mucus viscosity for healthy sinus function, and promotes a balanced inflammatory response.” I struggled with multiple sinus infections in my teens so I do my best to lower inflammation and support my sinus when I do get sick now.
• Essential oils: lemon, cinnamon, cypress
• More sovereign silver as needed
• More fresh ginger, garlic, onions, lemons and fresh turmeric as needed

Never forget that food is medicine. And while genes are part of the equation, lifestyle largely determines how our genes express themselves. I would be remiss to not mention this point. I’m pretty sure if you’ve been around here long at all, you know I believe diet and lifestyle are the first line of defense when it comes to wellness. The food we are putting in our body, the products we’re putting on our body, etc, are paramount. We have to address those before natural remedies, supplements, and vitamins are going to do us any good.

Here are some of my current favorite resources that have helped me in building my winter wellness arsenal:

Books:

Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide – this book kept rising to the top in all my research so I snagged it. And I’m so glad! It’s an easy read, but very detailed and helpful at the same time. I can tell it will be a book I reference for years to come.

Mommy Diagnostics (The Art of Taking Care of Your Family) – my midwife loans out her library and I just happened to grab this one. I’m so glad I did! It’s fantastic. Honestly, it’s really hard to find and super pricey. I found a copy for around $50 and snagged it because I really feel it’s just that good and a resource I will be returning to again and again. I wanted it on my shelf.

My Pinterest board Herbalism + Homeopathy – where I’m pinning all the winter wellness arsenal goodness. That’s were you’ll find all the recipes I return to again and again, as well as all the new ones I’m trying out.

Mary Ruth’s Organics – this company is one of my top choices when it comes to high quality supplements for my family.

iHerb – this is a new-to-me company and, so far, I love their selection. The minimum for free shipping is super low, shipping is fast and I haven’t had any problem with anything I’ve received. Ultimately, as convenient as Amazon is, I prefer to find alternate methods of purchasing wellness items, including going directly to the companies themselves.

Mountain Rose Herbs – one of my top resources for all things herbs, essential oils, natural remedies and other household supplies (think: beeswax candles). The only downside is they are 2-3 weeks behind in shipping so keep that in mind when ordering. I do love their sourcing and quality and will continue to purchase from them as needed.

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There you have it, an overview of why + how I’m stocking our winter wellness arsenal this year. Has this post been helpful? If so, please pin and share and let me know in the comments!

Don’t forget to tune into the podcast episode on the subject.

Or check out other episodes of The Self-Care Sessions.

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Let’s care for ourselves,

Hannah

Disclaimer: I am not a doctor. Everything health + wellness I share here is based on my own personal experience and research. Be your own advocate, mama. Search, ask, dig. Research and find the answers you need. You are worth it.