Breathe Easy This Winter

There's a particular kind of morning we all know down here. The window's fogged, the lawn's crunchy with frost, and you can see your own breath before you've even had your first cuppa. Winter has a way of settling into the bones — and, for a good many of us, into the chest as well.

If you've noticed yourself a little more short of puff lately, a bit wheezier climbing the stairs, or clearing your throat more than you'd like, you're in good company. The cold months ask more of our lungs than any other time of year. The good news is there's plenty you can do to help yourself breathe a little easier — and most of it is simpler than you'd think.

I've always believed that looking after your lungs is one of those quiet health habits that pays you back for decades. So let's talk about it.

In this newsletter, we'll cover:

• Why winter is hard on your lungs — and what actually helps

• A closer look at Puff Pluss and the herbs inside it

• Simple ways to keep your airways clear all season long

• A warming winter soup that your chest will thank you for

Keeping Your Airways Happy Through the Cold Months

Our lungs are remarkable things. Most of us take somewhere around 20,000 breaths a day without giving a single one a second thought. It's only when breathing gets harder that we start paying attention — and winter is often when that happens.

Why the cold makes it harder

Cold air is dry air, and dry air can irritate the delicate lining of your airways. When that lining gets irritated, your body produces more mucus to protect itself. That's helpful in small amounts, but too much and you end up feeling congested, rattly, and short of breath. Add in the coughs and colds that do the rounds every winter, and it's no wonder this is the season when our chests complain the loudest.

Keep moving, even when it's grim

It's tempting to hunker down by the fire and stay there until September. But gentle movement is one of the best things you can do for your lungs. A brisk walk — rugged up properly — helps keep your airways active and your circulation ticking over. Even pottering in the garden counts. The old saying holds true: if you don't use it, you may lose it.

Breathe through your nose

Your nose is a clever bit of kit. It warms and filters the air before it reaches your lungs, which is exactly what irritated winter airways need. When you're out in the cold, try breathing in through your nose rather than gulping cold air through your mouth. A scarf loosely over your nose and mouth on the frostiest mornings helps too.

Stay topped up with fluids

This one surprises people. Keeping well hydrated helps thin the mucus in your airways, making it easier to clear. Warm drinks are ideal in winter — herbal teas, warm water with a squeeze of lemon, or a good old-fashioned cuppa.

Nature has always offered us a helping hand here, too. For centuries, people have turned to certain herbs to support clear, comfortable breathing — and that's where a product like Puff Pluss comes in.

Product Spotlight: Puff Pluss

Puff Pluss is a natural herbal formula made right here in New Zealand from select imported ingredients, designed to support clear airways and healthy respiratory function — which makes it a particularly good companion for the winter months.

It brings together five carefully selected herbs, each with its own long history and its own job to do. Elecampane has traditionally been valued for helping to shift mucus from the lungs, bronchial passages and sinuses — a herb so old and well-loved that legend ties it to Helen of Troy, said to have been gathering its bright yellow flowers when she was spirited away. Fenugreek, used medicinally for some 6,000 years, is thought to help soften and clear catarrh and mucus while supporting the body's response to everyday allergies. Marshmallow — yes, the plant that once gave its name to the sweet — has been prized for over 4,000 years for soothing the body's membrane tissues. Garlic needs little introduction; alongside its place in the kitchen, it's traditionally valued for supporting healthy circulation and the body's immune defences. And Horsetail, a plant so ancient it's descended from the giant trees of 500 million years ago, has long been used to support lung health and the body's natural filtering of waste.

Silberhorn has been making natural health products in Southland for over 40 years, and Puff Pluss reflects that same care — quality herbs, thoughtfully combined, made close to home.

The usual suggestion is one-two capsules with each main meal, twice daily, though it's always wise to check with your health professional if you're on other medication.

One customer, John H, shared his experience: "I started taking Puff Plus four weeks ago, one capsule with each main meal. At the time I was literally gasping for breath by the time I'd climbed a flight of stairs. Now I have no trouble, and my general wellbeing is a lot better now that I breathe clearly. Well worth giving it a try — my daughter, who has a similar problem, is going to give it a go too."

The Underrated Power of a Good Deep Breath

Here's something worth knowing: most of us don't breathe as well as we could. As the years go by, we tend to fall into the habit of shallow breathing — quick little breaths high up in the chest that never quite fill the lungs. Winter, when we're hunched up against the cold, only makes it worse.

The trouble is, shallow breathing means we're not using the full capacity of our lungs. The lower parts, where a lot of the good oxygen exchange happens, get neglected. Over time, that can leave you feeling more tired and less resilient than you need to be.

The fix is delightfully simple, and it's free. It's called diaphragmatic breathing, or "belly breathing," and it's exactly what it sounds like. Sit comfortably, put one hand on your chest and the other on your tummy. Breathe in slowly through your nose and try to make the hand on your belly rise, while the hand on your chest stays fairly still. Then breathe out slowly. Do this for just a few minutes a day.

Many people find that a few minutes of proper deep breathing leaves them feeling calmer and clearer-headed, as well as giving those lungs a proper stretch. Singers and swimmers have known this for years. It's one of those small habits that costs nothing and asks only a few minutes of your day.

Try it while the jug's boiling. By the time your tea's ready, you'll have given your lungs a lovely little workout.

Warming Winter Immunity Soup

Nothing supports you through winter quite like a good pot of homemade soup. This one's built around ingredients that are kind to your airways and your immune system — garlic, onion, and a good hit of ginger — and it's the sort of thing you can throw together on a Tuesday evening without much fuss.

You'll need: a splash of olive oil, 1 onion (chopped), 4 cloves of garlic (crushed), a thumb of fresh ginger (grated), 2 carrots and 2 potatoes (diced), 1 litre of vegetable or chicken stock, and a good handful of spinach or kale.

Soften the onion, garlic and ginger in the oil for a few minutes until fragrant. Add the carrots, potatoes and stock, then simmer for around 20 minutes until the vegetables are tender. Stir the greens through at the end until just wilted. Season to taste, and add a squeeze of lemon if you fancy a bit of brightness.

Serve steaming hot with crusty bread. Simple, warming, and just the thing for a frosty evening.

From All of Us at Silberhorn

Thank you for reading, and for letting us be part of your winter. We hope you've found something here worth taking away — whether that's a new breathing habit, a pot of soup on the stove, or simply the reminder to rug up and keep moving.

If you'd like to learn more about Puff Pluss or anything else in our range, give your friendly Silberhorn team a call today on 0800 502 402, or order online at our shop. We'd love to hear from you.

Stay warm, breathe easy, and look after yourselves. Spring will be here before you know it.

"The best investment you'll ever make is in your own health."