Winter wellness: answering your body's need for nurturance: pamper yourself with herbalist Karyn Sweet.

Imagine it is wintertime in the mountains but it is 1806, not 2006. There are no televisions, no microwaves, no central heating or electric lights. The sun has gone down early and the temperatures are steadily falling with the darkness.

Imagine yourself there. What would you need in order to endure the dark nights? What would bring you joy, light? What nurturance would your body need to survive the coldness?

Some believe we are impervious to nature's cycles. We race from car to house in order to escape the cold and turn on all of the lights to continue working after the sun has set. But our ancestral memories retain the connection to these cycles, who is not drawn to a warm, crackling fire? Who doesn't find an unspoken comfort from the bright flames? And who has not found themselves slowing down, thinking more, and reflecting on the past during the long, dark evenings spent inside?

Rather than berate ourselves for "not getting enough done" or for feeling more sedentary than usually, perhaps we would benefit from attuning to nature's cycle. Traditionally, wintertime was a time of inactivity: the harvest-was complete, traveling was nearly impossible, and the very Earth seemed to be slumbering. Time was spent telling stories, reading favorite novels, writing long letters, and preparing for the springtime. Wintertime was a time for reflection: reflecting on the year that had passed but also on the endless possibilities of the year to come.

Listening to the needs of our bodies is one way to connect to the natural rhythm of winter. In Chinese medicine, the winter season relates to the water element and the kidneys. The kidneys rule the adrenals and the reproductive system; they are the root of the body and store our essence and longevity. So now is a good time to replenish our vitality and to help our adrenals regenerate. We can feed our kidneys and our water element through nutritive teas and soups. Some suggested additions to soups are seaweeds and astragalus. Salty is the taste associated with the kidneys and the water element (think of the salty ocean); seaweeds satisfy the body's natural craving for salt at this time without heating or drying the body too much. In addition, seaweeds contain a wider variety of minerals than any other known organism, at least ten to twenty times the minerals of land-based plants. Some popular seaweeds are hiziki, arame, kelp, and dulse. They can be added to Asian dishes, warm salads, soups, or eaten as is. Be sure to buy from a reputable source so that you are not bringing toxins into your body.

The Chinese herb Astragalus membranicus is increasing in popularity and can be easily grown in our region. It raises white blood cell production and has antimicrobial properties; for these reasons, it is a good immune system tonic. Astragalus is useful for those who are suffering from chronic infections, weakness, coldness, or fatigue. According to Chinese medicine, astragalus' white color points to an association with the lungs, an area of the body that needs support during the cold, flu, and congestion season. Astragalus has a mildly sweet taste and can easily be added to soups and teas. It should be removed before eating since the root slice cannot be chewed and assimilated well, and it is best not to use astragalus during an acute infection.

Following is acclaimed herbalist Rosemary Gladstar's recipe for "Seven-Herb Long-life Soup." It is a nourishing soup that can be given to anyone who is feeling the need for restoration. Don't forget the simple but powerful herbal allies sitting in your kitchen cabinet. Three culinary herbs that can nourish your body during this time are oregano, rosemary, and thyme. Add them to your favorite recipes, brew them into infusions, or chew on a sprig if you have the live plants.

Oregano means "joy of the mountain" in Greek--let it bring some joy into a cold mountain day. It is a warming herb that can add delicious taste to Italian sauces while soothing the digestive tract and preventing free radical damage. A compound of oregano oil called carvacrol is a powerful antiseptic and so can be used as a gargle to soothe sore throats or mouth inflammations. In aromatherapy, the essential oil is used as a treatment for bacterial and fungal infections. Research has found that it is as effective against bacteria such as listeria, staphylococcus, and E. coli as conventional antibiotics. Use of the diluted essential oil may alleviate toothache, gum infections, athlete's foot, psoriasis, or eczema. Oregano's antiseptic properties can be enjoyed by grinding it into soap and its anti-inflammatory properties can be released in homemade salves and oils. Furthermore, oregano's use as an expectorant makes it particularly useful during these winter months. Add a strong infusion to the bath and relax in the warm water while the winds blow cold outside.

As you use these icy months to ponder the year that has passed, consider enjoying rosemary, the "herb of remembrance," in your meat or fish dishes. Rosemary is a circulatory and nervine tonic. As such, it encourages better digestion and gives you a natural pick-me-up. And how does rosemary benefit the brain? Part of the brain deterioration process is caused by oxidation that rosemary can help to counteract with its concentrations of two dozen or more antioxidants. Likewise, there are six or more substances in rosemary that help prevent the breakdown of acetylcholine; the deficiency of this brain chemical may be linked to Alzheimer's.

Thyme's name comes from the Greek word thumus, or "courage." And sometimes we all need a little courage to get through a dreary winter day. Thyme is wonderful in stews and in chicken dishes and is a carminative that aids in sluggish digestion. As you're cooking, breathe in deep because the thymol, carvacrol, and flavonoids found in thyme help break up congestion, soothe coughs, relieve bronchial spasms, and facilitate respiration. Thyme is strongly antiseptic and thus can be used externally for infected wounds, internally for respiratory and digestive infections, and as a gargle to relieve sore throats.

So allow the quiet, gentle energy of winter to seep into you. Relax, reflect, and provide your body with nourishing herbs. Feed your body well so that you can partake in this time of vast potential.

Karyn Sweet is a certified herbalist who is currently participating in the clinical internship at the North Carolina School of Holistic Herbalism. She is offering a kid-friendly line of winter wellness products and can be reached at 828-862-5922 or on the web at [e-mail].

Resources:

The Green Pharmacy Herbal Handbook by James A. Duke, PhD Rosemary Glodstar's Family Herbal by Rosemary Gladstar Complete Illustrated Guide to The Holistic Herbal by David Hoffman "Benefits of Oregano" by CJ Puotinen

RELATED ARTICLE: Seven-Herb Long-life Soup.

Extra-virgin olive oil 2 onions, sliced or chopped 2 or 3 cloves of garlic, chopped 3 quarts of water 8 large shiitake mushrooms (fresh or dried), chopped 4 ounces fresh burdock root (or 2 ounces dried), thinly sliced 4 ounces fresh dandelion root (or 2 ounces dried), thinly sliced 2 ounces lycium berries 1 ounce astragalus, thinly sliced 1 ounce ho shou wu fo-ti), cut and sifted 1 tablespoon fresh grated ginger root 1 ounce ginseng root (any variety) Miso paste of choice

1. In a large pot, heat just enough olive oil to coat the bottom of the pan. Add the onions and garlic and saute until tender and golden.

2. Add the water and bring to a boil.

3. Add the mushrooms and herbs, turn down the heat, and simmer over Iow heat for several hours.

4. When the roots are tender, turn off the heat and strain out the herbs if desired. Add miso paste to taste. Du not boil the miso, as boiling destroys valuable enzymes. Add other seasonings and chopped vegetables as desired.