There are no miracle cures in this world. However, there are many natural remedies to help us sleep better, boost immunity, improve digestion and enhance our mental health. One of the best ways to do this is via a ‘healthy healing drink’ full of vital vitamins and minerals.
Here’s my go to list.
Nightcaps to help you sleep well
1 Cocoa latte.
Ingredients: Milk or oatly barista, maca powder, ashwagandha powder, maple syrup, cinnamon, organic cocoa powder and cacao nibs.
The key ingredients in this drink are ashwaghanda, an ancient medicinal herb which helps balance stress levels, supports the immune system and helps reduces effects of mental, emotional and physical stress. Combined with maca powder, rich in nutrients, including vitamin C, copper and iron, balances the body’s delicate endocrine system and gives you natural energy and vitality.
2. Hot water, valerian root, fresh peppermint, chamomile, honey
A very effective mix to help sleep is valerian root, another ancient herb, often referred to as ‘nature’s Valium, which provides natural relaxation and helps in coping with stress, while chamomile has been used for thousands of years as a sleep inducer.
3.Elderberry and Echinacea ‘toddy’ – Elderberry syrup, hot water, organic Echinacea tea, honey, squeeze of fresh orange juice
Elderberry is a plant with a long and fascinating history in folk medicine. Its flowers, berries, leaves, and bark were so widely used at one point it was almost an entire pharmacy in itself. The popular herb Echinacea has been shown to improve immunity, blood sugar inflammation and may help anxiety.
4. Hot water, spiced pear tea, honey, yuzu juice, a pinch of bee pollen, ginger
Bee pollen may not be that common a substance but is known to strengthen the immune system as it works as an antioxidant and may relieve inflammation. Yuzu, also known as a powerful antioxidant complements this, while its fragrance has soothing effects. Ginger is loaded with antioxidants, has anti-inflammatory properties and can help with digestive comfort.
5. Organic Cacao, banana, vanilla, oatly barista milk cinnamon smoothie
Cacao powder is packed with natural substances, while cacao is also one of the highest sources of magnesium in nature. It’s full of antioxidants, calcium, zinc, copper and selenium and if you’ve always felt that eating dark chocolate helps your mood and melts anxiety you’d be right! . Bananas contain tryptophan, a protein that helps the body convert into mood-lifting serotonin. Cinnamon is a good source of the powerful antioxidant manganese.
6. Freshly picked lemon balm, peppermint, honey tea
Lemon balm has been widely used since the dark ages for anxiety and sleep. It’s a relaxant herb that also helps digestion. Peppermint is associated with memory improvement and alertness and is associated with decreased anxiety and fatigue. Honey is packed with anti-inflammatories and can increase the spread of serotonin and dopamine throughout the brain.
7 . Avocado lassi – Avocado, coconut water, maple syrup, crushed ice, Greek yogurt, fresh ginger, pistachio to garnish.
This is great for gut discomfort, very nourishing and soothing. Avocados are a healthy food that’s high in dietary fibre and monounsaturated fat and a new study³ shows avocado can help improve gut health. Ginger is another great source for soothing indigestion. Greek yogurt in this delivers probiotics, again- good for the gut. Finally, coconut water contains magnesium, a mineral that helps to prevent constipation.
8. Ultra-enzyme smoothie – papaya, lime, ginger
Papayas contain an enzyme called papain that aids digestion, as well as being high in fibre and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Limes, high in vitamin C, contain compounds that help stimulate digestive secretions in the stomach. The acid in the lime juice also helps the saliva break down food.
9. Oatly barista milk, cardamom powder, cinnamon, vanilla paste, ½ tsp turmeric, cracked black pepper, grated ginger
This is a powerful mix of ingredients which pack a punch when it comes to anti-inflammatory properties. The turmeric has curcumin which is an active anti-inflammatory compound, making it a potential treatment for a number of health conditions. Ginger and cardamom also help reduce pain and swelling.
10. Chicken broth – a soothing, comforting warm drink for all seasons.
The amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects. Chicken broth also helps soothe the body with heat, hydration, and nutrients. It is rich with vitamins and minerals, highly nutritious and can assist with inflammation in the gut.
I recommend that you consult with a qualified healthcare practitioner before using herbal products, changing your diet or adding supplements. Particularly if you are pregnant, nursing, or on any medications for chronic conditions.
Halima is a qualified Chef, plant based nutritionist with her focus being to help people use food as medicine to heal conditions. The power of food goes without saying to nurture, nourish and feel whole.