Choosing the right winter tea for your symptoms: How to warm up from the inside out

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Some people feel cold all winter long — their fingertips sting from the chill, and even thick layers of clothing do little to restore warmth. Experts say this may not simply be a matter of being sensitive to cold, but in some cases a sign of reduced body-heat retention or weakened peripheral blood flow.

Because the causes of cold sensitivity vary from person to person, health specialists recommend habits that warm the body from the inside. The right cup of winter tea, matched to an individual's symptoms, can help the body feel noticeably warmer.

For people whose hands and feet feel icy, ginger tea is a good match. The gingerol and shogaol compounds in ginger help improve peripheral circulation and warm the body. Adding a small amount of honey can make it easier to drink while still providing warmth. It may also help relax tense muscles, which is useful when the body stiffens in cold weather. However, people with a sensitive stomach or acid reflux should be careful how much they drink.

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Cinnamon tea is recommended for people with cold feet, especially those who sit for long periods or feel cold mainly in the lower body. Cinnamon has long been used to support blood circulation, and drinking it after meals may also help digestion. Because Western cinnamon contains higher levels of coumarin, experts say intake should be moderate, with no more than one or two cups a day.

When cold symptoms or fatigue appear, citron tea can be helpful. Citron is rich in vitamin C, supports the immune system and gently raises body temperature without irritation. Since commercial citron syrup products tend to be high in sugar, nutrition experts recommend limiting the amount, especially at night.

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For people who often feel cold all over or have weak digestion, pu'erh tea is considered suitable. Through fermentation, it develops warming properties and places less of a burden on the stomach, while its gentle warmth supports internal circulation when consumed hot. Its caffeine level is lower than coffee, making it relatively comfortable to drink in the evening, though people sensitive to caffeine should still take care.

Black tea can help with morning chills. Theaflavins in black tea support blood flow and may help the body maintain warmth as the day begins, particularly in workplaces with large indoor-outdoor temperature differences. When consumed as milk tea, it can increase satiety and help reduce unnecessary snacking. However, drinking it too late in the afternoon may interfere with sleep.

For people whose throat easily becomes sore or swollen in cold, dry weather, quince tea may help soothe the respiratory lining and ease cough or dryness when consumed warm. Because quince syrup products contain high sugar levels, they should be diluted with water and avoided by people with sensitive stomachs.

When the body feels tense and fatigued, jujube tea can be a calming option. Jujube is traditionally associated with relaxation and its gentle warming effect helps maintain body heat for longer. It may be particularly suitable for people under chronic stress or with sensitive temperaments. Boiling it together with a small amount of ginger can enhance both warming and antioxidant effects, though people who need to manage their sugar intake should control the amount consumed.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.