Doctor recommends one particular drink to stave off colds and inflammation

When cold weather leads to chilly hands and feet, what can you drink to warm up besides adding more layers? Nutritional and functional medicine expert Dr Lau Pok-yan recommends one warming beverage that not only effectively drives away the cold but also offers multiple health benefits like stabilizing blood sugar, protecting blood vessels, and fighting inflammation.

Lau shared on his personal Facebook page that damp, cold weather can easily cause cold hands and feet, limb weakness, slowed gastrointestinal motility, and low mood. Therefore, he specifically recommends brewing ginger tea. He stated that ginger not only warms the body but, according to studies, also provides the following multiple benefits:

1. Anti-inflammatory and Antioxidant

A large meta-analysis published in 2025, which integrated 29 randomized controlled trials, indicated that ginger supplement intake significantly reduced chronic inflammation markers like CRP, IL-6, and TNF-α. It also enhanced total antioxidant capacity and superoxide dismutase activity, while reducing malondialdehyde concentration. The improvement was more pronounced in individuals with pre-existing metabolic issues or chronic diseases, making it a quality beverage that combines warming properties with vascular protection.

2. Stabilizes Blood Sugar

A 2024 systematic review and meta-analysis specifically focused on patients with Type 2 diabetes found that ginger supplementation effectively lowered fasting blood glucose and HbA1c levels, and improved insulin resistance indicators. The researchers emphasized that ginger can serve as a safe adjunct nutritional intervention for diabetics, but it's important to note that it cannot replace formal medication.

How to Brew Ginger Tea for Maximum Health? 

Lau stated that ginger has the properties of dilating peripheral capillaries and promoting blood circulation. For those wanting to make ginger tea at home, he specifically advises on how to choose the right ginger and the correct brewing method:

1. Old Ginger (Mature Ginger)

• Has rougher fibers and a strong, pungent flavor.
• Higher content of active components like gingerols and shogaols.
• Particularly suitable for brewing tea, driving away cold, keeping warm, and cooking dishes like Sesame Oil Chicken.
• Recommended as the priority choice for brewing ginger tea in winter.

2. Young Ginger

• Tender fibers, fresh, sweet, and mild flavor, less pungent.
• Suitable for salads, pickling, or everyday cooking.
• If sensitive to pungent taste, young ginger can be used, but note its warming effect is relatively milder.

Ingredients (1 serving):

1. Old ginger: 3-10g (approx. 3-5 slices, 0.3-0.5cm thick)
2. Water: 300-400ml
3. Optional additions: Brown sugar, lemon, honey (if using honey, add after the tea has cooled down)

• Instructions:
  1. Cut the old ginger into moderately thick slices; they don't need to be too thin.
  2. Place the ginger slices in cold water, bring to a boil, then reduce heat and simmer for 10-15 minutes.
  3. The longer the brewing time, the more fully the aroma and active components are released.
  4. If sweetness is desired, brown sugar is suitable for cold weather.

Lau mentioned that brown sugar contains trace minerals like iron, potassium, calcium, and a small amount of dietary fiber, offering a mild aroma and sweetness, which indeed forms the classic combination with ginger tea in winter. However, it's important to note that brown sugar is essentially still a sugar. For diabetic patients or those managing their weight, he offers two specific suggestions:

• Add at most one small teaspoon of brown sugar per cup of ginger tea.
• Or, use unsweetened ginger tea as a base and stir in a small amount of honey before drinking.

He specially reminded that although ginger tea is a mild daily health drink, patients currently taking anticoagulant or blood sugar-lowering medication should consult their doctor first. For most people, drinking 1 to 2 cups of ginger tea daily is a comfortable and safe way to warm up.