Simple Winter Remedies for Families: How We Support Health Naturally

As the temperature drops and we naturally begin to spend more time indoors, our family rhythm slows down – and with it comes a more intentional approach to supporting our health.

We’ve found that simple winter remedies for families don’t need to be complicated, expensive, or overwhelming. It’s the gentle, consistent practices that make the most difference over time. We still get sick occasionally – especially with a toddler in the house – but we’ve noticed that when we care for our bodies in a steady, seasonal way, we bounce back more easily and feel more grounded throughout the colder months.

In this post, I’m sharing what our winter rhythm looks like – the natural supplements, nourishing foods, and cozy practices we rely on to support our immune systems and well-being. I’ve also included two of our go-to recipes: a homemade elderberry syrup using freeze-dried berries, and a fire cider recipe (without horseradish) that we sip regularly during sick season.

Simple winter remedies for families – Why Natural Remedies?

Choosing a natural approach doesn’t mean we never get sick – and it doesn’t mean we avoid conventional medicine when we need it. What it does mean is that we’re giving our bodies steady, daily support so that when something does come up, we have the capacity to meet it with more resilience.

For our family, this looks like:

• Building up gut health and micronutrient reserves
• Keeping inflammation down with nourishing foods
• Leaning into rest when illness hits
• Teaching our toddler to listen to his body and care for it gently

It’s not about perfection – just rhythm, nourishment, and consistency.

Supplements We Use in Winter

One of our core simple winter remedies for families is a small, thoughtful supplement routine.

For our toddler:

• Elderberry syrup – antioxidant-rich and easy to take
• Cod liver oil – full of vitamins A, D, and omega-3s for immune and nervous system support
  We use Rosita Cod Liver Oil (capsules for us and liquid form for our toddler)

For the adults:

• Vitamin D – especially important with limited sun exposure
• Zinc – for immune support and wound healing
• Probiotic or fermented foods – to support gut health and immunity

These are gentle, safe, and supportive supplements that we take consistently but flexibly, depending on the season and how we’re feeling.

Immune-Supportive Foods We Eat Daily

We believe that food is the foundation of health – and in winter, our meals become even more intentional.

Daily staples include:

• Fermented foods like sauerkraut, kimchi, or yogurt
• Bone broth for gut healing, warmth, and mineral-rich nourishment
• Fermented garlic honey – spooned out at the first sign of illness
• Warm, slow-cooked meals – soups, stews, porridges

In our home, food is both medicine and comfort. Many of these foods are shared with our toddler in small portions or mixed into meals – no need to make anything separate.

Elderberry Syrup Recipe (with Freeze-Dried Berries)

One of our go-to simple winter remedies for families is homemade elderberry syrup. It’s rich in antioxidants and supportive of the immune system – and it’s surprisingly easy to make with freeze-dried berries, which store beautifully and work just as well as fresh or dried.

To Make:

I start by adding about half a cup of freeze-dried elderberries to a small saucepan with two and a half cups of filtered water. I add a tablespoon of grated fresh ginger, a cinnamon stick, and a few cloves and a star anise for warmth and spice. You can also add a bit of orange or lemon zest if you have it on hand – it gives the syrup a lovely brightness.

I bring everything to a gentle boil, then lower the heat and let it simmer uncovered for around 30 to 40 minutes, until the liquid has reduced by nearly half. After that, I strain it carefully through a fine mesh sieve, pressing the berries to get out all the goodness.

Once the syrup has cooled to just warm, I stir in about three-quarters of a cup to one cup of raw honey. This helps preserve the syrup and adds soothing, antimicrobial properties – just make sure the syrup isn’t too hot when you add the honey so you keep all its benefits intact.

To Store:

We store it in a glass jar in the fridge and give our toddler half a teaspoon to a teaspoon a day (he loves it), and the adults in our home usually take a tablespoon. If anyone’s fighting something off, we’ll increase that to a few doses throughout the day.

It’s one of the easiest and most loved things we do in winter – for us simple winter remedies for families need to be simple, nourishing, and part of our seasonal rhythm.

Fire Cider Recipe (No Horseradish)

This is another one of our favorite simple winter remedies for families – a traditional, fiery tonic that helps stimulate circulation, clear congestion, and support the immune system. It’s made by infusing apple cider vinegar with immune-boosting ingredients like garlic, ginger, and turmeric, then sweetened with honey.

We don’t use horseradish in ours – I find it a bit too intense for our home – but the final result is still warming, potent, and surprisingly delicious when mixed with water or drizzled into dressings.

To Make:

Start by chopping one medium onion and adding it to a large clean jar. Then crush a full head of garlic and add that in, followed by a thumb-sized piece of fresh ginger and another of turmeric, both sliced thin (you can use powdered turmeric if needed – about a teaspoon works well). I sometimes add a small chili or a pinch of chili flakes for extra heat, but this is optional depending on your family’s preferences.

Next, I add the zest and juice of a lemon, a tablespoon of black peppercorns, and a couple of sprigs of fresh rosemary or thyme. Sometimes I’ll add a few slices of orange or a spoonful of grated beetroot too – both give a bit of sweetness and beautiful color.

Once everything is in the jar, I pour in enough raw apple cider vinegar to cover all the ingredients completely. If you’re using a metal lid, it’s best to place a piece of baking paper between the lid and jar to prevent corrosion. Then I give the jar a good shake and set it in a cool, dark place for about three to four weeks, shaking it gently once a day if I remember.

After it’s infused, I strain out the solids and stir in raw honey to taste. The final result is sharp, spicy, a little sweet, and wonderfully invigorating.

To Store:

We keep it in the fridge and usually take a tablespoon a day during winter as a tonic. If anyone is starting to feel unwell, we might take it two or three times a day, diluted in warm water or sipped straight. It’s not something we give to our toddler directly, but it’s part of the rhythm he sees and recognizes – and I love that.

Our Daily Practices That Support Health

Beyond food and supplements, we anchor our winter rhythm with a few daily practices:

• Using a humidifier at night to keep airways moist and aid sleep
• Diffusing essential oils like lavender and tea tree
• Getting outside for fresh air and movement, even in cold weather
• Slowing down when we feel run down – rest is a remedy in itself

We’ve found that the rhythm matters more than the specific remedies. It’s the feeling of being supported, cozy, and cared for that creates a resilient home – through illness and health alike.

Wishing You a Nourished Season

Whether you’re just starting to explore seasonal rhythm or looking for new ideas, I hope this gives you a glimpse into how we care for ourselves during winter. Check out my other healthy family posts here.

You can watch the full video to see these remedies in action (and how we work them into our daily life) here: Watch on YouTube

And if you’d like to create your own calm, supportive family rhythm, check out my Family Flow Starter Kit or grab the free guide below:

• Free PDF: Tips for Crafting Your Own Weekly Flow
• Family Flow Starter Kit: Create a weekly rhythm that supports your energy and season

Stay warm, nourished, and well this winter.

Disclaimer:

This post is for educational and informational purposes only and is not medical advice. Please consult your healthcare provider before starting any new supplements or remedies, especially for children.

This post includes links to my own digital products and affiliate links. If you purchase through these links, I may receive a small commission at no extra cost to you. Thank you for supporting my work and my family’s rhythm.