Winter Old Wives’ Tales
When it comes to colds, many of us turn to remedies passed down through generations—often referred to as “old wives’ tales.” While some of these traditions are rooted in folklore, others reflect a long history of observation and natural healing practices that align closely with modern naturopathic principles.
Rather than aiming to simply suppress symptoms, naturopathy focuses on supporting the body’s innate ability to heal, using gentle, evidence-informed approaches. Interestingly, many traditional remedies do exactly that.
Supporting the Body, Not Just the Symptoms
A common thread among traditional cold remedies is their focus on:
Warmth
Rest
Hydration
Gentle herbal support
Here are some of my favourite traditional ways (or old wives tales) for supporting yourself this winter season.
Lemon, Honey & Herbal Teas
Warm drinks such as lemon, thyme, and honey, or herbal teas like ginger and chamomile, have long been used to soothe sore throats and support recovery.
From a naturopathic perspective:
Honey can help calm coughs and coat irritated mucous membranes
Ginger offers warming, anti-inflammatory properties
Chamomile supports relaxation and sleep
Thyme has antiviral, antibacterial, antifungal, and antiseptic activities
These gentle food as medicine remedies support comfort and recovery. Top tip: Always have thyme growing in the garden, great for cooking and for teas this winter. You’ll only have to buy it once and have plenty of thyme for years to come.
Garlic: Traditional Immune Support
Garlic has been used for centuries as a natural remedy for infection.
Modern understanding suggests it contains compounds with antimicrobial and immune-supportive properties, making it a valuable addition to the diet during times of illness.
Try putting raw whole cloves or gently diced garlic into some local organic honey, letting it infuse for a week and having a spoonful a day when cold symptoms arise or the winter chill is in the air. Store in the fridge for up to 3 months and no double dipping- use a fresh spoon each time.
Nourishing Foods Like Broths & Soups
Chicken soup is often dismissed as an old wives’ tale, yet it reflects an important naturopathic principle: nourish the body during illness. Plus it’s easy to throw in some great tasting traditional herbs like oregano, thyme, and rosemary to gain their health benefits.
Warm, easy-to-digest foods:
Support hydration
Provide essential nutrients
Are gentle on the digestive system
Utilising the Power of Water: Steam & Warmth
Steam inhalation and staying warm are traditional practices used to ease congestion.
While cold weather itself doesn’t cause illness, maintaining warmth and using steam can:
Support circulation
Help relieve nasal congestion
Promote comfort during recovery
Steam inhalations can be as simple as a really warm shower and deeply breathing in the steam. Two other DIY options that are a little more effective include:
The DIY steam bowl* directions: Half-fill a sturdy bowl with steaming water and add in some dried or fresh cut herbs of thyme and rosemary. With the bowl on a flat sturdy surface lean over the steam and breath in the vapours. A towel over your head and bowl like a tent may help to guide the steam towards yourself, remembering not to get too close, it will be warm to breathe in and too close may be too hot.
Don’t cause yourself discomfort - use your best judgement for safety. *Disclaimer for the internet: please be a sensible adult, hot water can cause burns, so use wisdom and care here.
The next steam option is fantastic for adults and older children as it is safer to handle but has the same effect as the steam bowl is a Bosistos steam inhaler (use as directed- though I will still add in fresh or dried herbs to the tub.)
The Power of Rest
Perhaps the most underestimated remedy is rest.
From a naturopathic perspective, sleep is one of the most important factors in immune function. During illness, the body diverts energy toward healing, making rest essential for recovery. You might not look busy on the outside - but on the inside your body is hard at work!
Let’s not “soldier on” as the codral advertisement suggests- keep the germs away and rest up.
Movie marathon anyone?
Herbs!
Lastly, from our Naturopathic herbal dispensary, of course we have to mention our glorious herbs! Antimicrobial, demulcent, antiviral, anti-inflammatory, expectorant, diaphoretic… immune system loving plants. In naturopathic care, they are often used singularly or in combination to support the body holistically during acute illness.
Elderberry
Elder flower
Thyme
Echinacea
Lemon balm
Olive leaf
Andrographis
Licorice
White Horehound
and many more.
Practitioner guidance is important when using concentrated herbal extracts. More is not always better, refined and tailored is ideal. Acute consultations are designed for these kinds of situations,
If you choose to get your own herbs use caution, but especially cautious with: Pregnancy and breastfeeding, Autoimmune conditions, Immunosuppressant medications, Blood pressure medications, Sedatives or anticoagulants. Seeing a practitioner is a safe option.
