The Herbal Infusion Ritual That Builds Bones and Resilience (Not Just a Cup of Tea)
In 2019 I spent a year immersed in a Wild Food & Herbalism program with local herbalist and Wise Woman, Linda Conroy. From her I learned the practice of Nourishing Herbal Infusions, a cornerstone of the Wise Woman Tradition.
Herbal infusions are not remedies you only reach for when something is wrong. They are a form of deep, daily nourishment—food for your nervous system, your blood, your gut, and your vitality. Especially in times of stress, uncertainty, or healing, these plants help us build true resilience from the inside out.
Why Infusions Are Different Than Tea
Most of the nutrients in plants, minerals, proteins, complex carbohydrates, live behind the plant’s cell walls. Vitamin C is one of the few exceptions.
When we make a quick cup of tea, steeped for a few minutes, we mostly extract flavor and some medicinal compounds—but very little of the deep nourishment.
Infusions are different.
By using:
Cut and dried herbs
Boiling water
A long steep (6–8 hours or overnight)
We allow the plant’s cell walls to break down as much as possible, releasing all of the minerals, proteins, and nourishing constituents into the water. What you’re left with is not just a beverage—it’s liquid nutrition.
There is also something special about using the whole plant instead of extracts or isolated supplements. I describe this as the plant retaining its “wholeness.” It’s a synergy that can’t be replicated in a pill or powder.
Three Powerful Plants for Infusions
Here are three of my favorite herbs to work with in this way:
🌾 Oatstraw (Avena sativa)
Oatstraw is one of the greatest nervous system tonics we have. It’s rich in calcium, magnesium, and B-vitamins (except B12), which is why it is so supportive for anxiety, burnout, and emotional depletion. It is also wonderful for building bones.
This is a go-to infusion for anyone feeling overwhelmed or looking to support bone growth or healing.
🌿 Stinging Nettle (Urtica dioica)
Nettle is a deep blood and adrenal nourisher. During times of stress, our adrenals produce more cortisol, which can slowly deplete our reserves. In Chinese Medicine, fear impacts the Kidney system, and nettle beautifully supports both the kidneys and adrenals.
Over time, nettle helps:
Build energy
Strengthen the blood
Support immune and allergy response
This is a wonderful plant for people who feel run down, depleted or who simply exist in our modern world, to be honest.
🌹 Rose Hips (Rosa canina)
Rose hips are rich in pectin, which feeds the beneficial bacteria in your gut. A healthy gut is the foundation of a strong immune system.
They are also:
Mucilaginous (soothing to tissues)
Supportive to the entire digestive tract
Helpful for inflammation and irritation
Although rose hips are known for vitamin C, much of it is lost during drying and boiling. Still, their gut-healing properties remain deeply valuable.
Kids especially love rose hip infusions with a bit of honey—and it’s a beautiful way to bring them into this daily nourishment practice.
How to Make a Nourishing Herbal Infusion
Before bedtime, put 1 ounce of dried herb into a quart-size mason jar.
Add boiling water, filling it to just below the top, and tighten the metal lid.
Let this sit on the counter overnight or for 6–8 hours.
In the morning (or after 6–8 hours), strain out the herb and compost or discard it.
Your infusion is now ready to enjoy!
You can drink the whole quart in one or two days.
Storage & serving
The infusion will last in the fridge for up to 2 days.
After that, the proteins begin to break down and the taste will change.
Left on the counter, it will spoil more quickly.
You can enjoy it warm, at room temperature or straight from the refrigerator.
Supplies You’ll Need
1 ounce dried herb
Quart-size mason jar with lid
Digital food scale
A Daily Ritual of Listening
You can drink an infusion every day or less often, whatever feels sustainable for you.
When you drink your infusion, I invite you to do something different:
Sit quietly for a few minutes and notice where you feel it in your body.
Don’t look it up.
Don’t analyze.
Just listen.
You may feel it in your chest one day, your belly another, your low back another. This is the plant’s intelligence at work, going exactly where you need support.
Where to Buy High-Quality Dried Herbs
Pacific Botanicals (note: $50 minimum order which gets you 1lb each of Oatstraw and Nettle.)
Mountain Rose Herbs (4 oz, 8 oz, or 1 lb sizes available)
Nourishing herbal infusions are one of the simplest and most powerful ways to bring deep nourishment into your daily life. In a world that constantly pulls us outward, this practice gently brings us back home—to our bodies, our breath, and the quiet wisdom of the plants.