As the colder months roll in, many people recovering from COVID-19 or living with long COVID notice that symptoms can fluctuate fatigue deepens, circulation slows, and even staying warm feels like a full time job. While there’s no miracle cure in a teapot, a well chosen herbal brew can provide gentle support for the immune system, digestion, energy levels, and even that restless post viral nervous system.
Here’s a human take on herbal and hydration support for post-COVID recovery a blend of evidence, experience, and the kind of warmth you can sip.
Immune and Winter Virus Support
When the first cold snap hits and everyone around you starts coughing, your immune system deserves all the backup it can get. Elderberry, echinacea, lemon balm, and thyme form a classic winter combination backed by studies for their antiviral and anti-inflammatory effects.
If you just come back from a frosty medical appointment, feeling that familiar throat tickle. A steaming cup of elderberry and thyme tea can do wonders for both your comfort and morale.
To make it: steep 1 teaspoon each of dried elderberry, thyme, and lemon balm in 250ml of hot water for 10 minutes. Sip slowly and let it soothe.
Fatigue, Energy, and Dysautonomia Support
Long COVID fatigue is like running a marathon while wearing lead boots and for those with dysautonomia, even standing up can feel like a workout. Adaptogenic herbs such as ginseng, rhodiola, ashwagandha, and ginkgo biloba can gently support energy and focus without the crash of caffeine.
Imagine yourself pacing around the house, brain fog thick enough to butter toast. A warm cup of ginseng and rhodiola tea might not rewrite your autonomic system overnight, but it can give a mild lift that feels sustainable.
Steep ½ teaspoon each of dried ginseng, rhodiola, ashwagandha, and ginkgo biloba for 10 minutes.
Heart and Circulation Support
Many recovering individuals experience mild tachycardia or circulation changes, particularly in cold weather. Hawthorn, hibiscus, and ginger are traditional allies for cardiovascular health and blood flow.
After gentle activity, if your heart feels like it’s slightly overreacting, try a hawthorn and hibiscus infusion. It’s tart, fragrant, and known to support vascular tone.
Use 1 teaspoon each of dried hawthorn and hibiscus with a slice of fresh ginger. Steep for 10 minutes.
Digestive Support: Bloating, Nausea, and Gut Sensitivity
Post-COVID digestion can be unpredictable one day sluggish, the next unsettled. Chamomile, fennel, marshmallow root, ginger, and peppermint can calm the digestive tract and restore balance.
After a meal that seemed innocent enough, bloating can sneak up like an uninvited guest. In that moment, a cup of chamomile and fennel tea can bring welcome relief.
Steep 1 teaspoon each of chamomile and fennel for 10 minutes.
Sleep and Nervous System Support
Many long COVID sufferers find themselves wide awake at 4 a.m., heart racing, thoughts galloping. To help the nervous system unwind, herbs like lavender, lemon balm, chamomile, and passionflower are tried and trusted.
Think of this as your “evening unwind” ritual: a calming blend of lavender, lemon balm, and chamomile steeped for 10 minutes before bed. Sometimes, it’s not about falling asleep fast it’s about teaching your body that safety and rest are still possible.
Allergy, Sinus, and ENT Support
Seasonal sniffles can feel extra harsh when your system’s already sensitive. Nettle, elderflower, thyme, and chamomilecan help calm inflammation and open the airways.
If you find yourself pacing with sinus pressure or a scratchy throat, try nettle and elderflower tea. It’s gentle, earthy, and soothing.
Steep 1 teaspoon each of dried nettle, elderflower, and thyme for 10 minutes.
Liver, Kidney, and Gut Detox Support
While “detox” is often overused in wellness circles, some herbs do genuinely support the body’s elimination pathways. Dandelion root, nettle, milk thistle, and slippery elm have been studied for their roles in supporting liver and digestive health.
After a heavier meal or a day of sluggishness, try a dandelion root and milk thistle brew. Your liver will thank you quietly.
Steep 1 teaspoon each of dried dandelion root, nettle, and milk thistle for 10 minutes.
Dryness and Mucous Membrane Support
Cold weather, indoor heating, and autonomic dysfunction can leave mucous membranes painfully dry. Herbs such as marshmallow root, liquorice root, and slippery elm help coat and soothe the throat and nasal passages.
When your throat feels as dry as the Sahara, steep 1 teaspoon each of marshmallow root, liquorice root, and slippery elm for 10 minutes. It’s soft, soothing, and gentle on the system.
A Warm Electrolyte Drink Alternative
Sometimes herbal tea isn’t enough your body needs salts and hydration, especially if you’re pacing or managing dysautonomia. A warm, homemade electrolyte drink can restore balance naturally.
Mix together:
- 2 cups water
- ½ cup freshly squeezed orange juice
- ¼ cup lemon juice
- ¼ teaspoon sea salt
- 1 tablespoon honey or maple syrup (optional)
Warm gently and sip slowly. Perfect for chilly afternoons when you’re flagging but still need to rehydrate.
Final Thoughts
This guide is about nourishment, not perfection small, caring rituals that support your body as it rebuilds its strength. Whether it’s herbal teas for energy, sleep, or digestion, each cup is an act of kindness towards a body doing its best under complex circumstances.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional diagnosis, treatment, or medical guidance. Always consult a qualified healthcare professional before introducing new herbs or supplements, especially if you have underlying health conditions or take medication.
Long Covid Journey 