Little Steps: Sipping Spice

All of my friends have already heard about this tea I’ve been brewing since last winter. It isn’t a pre-made blend but a living ritual — a handful of warming spices, fresh ginger, sometimes a pinch of black pepper or a star anise pod - simmered into something that feels restorative, healing, and almost sacred.

What began as a way to comfort myself in the cold months has slowly become much more. Each pot is not only a satisfying replacement for morning coffee but also a reminder that self-soothing can be woven into even the simplest routines. The ritual of preparing the tea has become as nourishing as the tea itself. And when I looked closer, science affirmed what my body already knew: these spices carry quiet power, knowledge humans have drawn from for centuries.

Cloves, for instance, are tiny buds with an intense, numbing flavour, yet within them lies eugenol — a compound with potent antimicrobial and antioxidant properties (Cortés-Rojas, Souza, & Oliveira, 2014). Traditionally used for toothaches and sore throats, cloves now add depth and a sharp sweetness to my tea, reminding me that even the smallest things can carry remarkable strength.

Cinnamon brings its warmth and sweetness, a comfort as familiar as home itself. Beyond taste, it has been shown to help regulate blood sugar and support cardiovascular health (Ranasinghe et al., 2013). Even its scent alone seems to wrap me in safety and cosiness, proving that healing can be both physiological and emotional.

Cardamom, often called the “queen of spices,” has been revered for centuries for its medicinal qualities. Research suggests it can aid digestion, improve circulation, and help regulate blood pressure (Verma et al., 2009). To me, its floral, citrusy brightness balances the fire of ginger and cayenne, offering a gentler note - a reminder that harmony can always be found.

Cayenne, on the other hand, is bold. Its heat surprises me at times, yet its active compound, capsaicin, is well studied for boosting metabolism, improving circulation, and even reducing pain through its effect on nerve signalling (McCarty et al., 2015). The initial burn quickly softens into warmth, like a fire quietly stoking resilience from within.

When I do include it, black pepper sharpens the blend. Its piperine enhances nutrient absorption while also carrying anti-inflammatory and antioxidant properties (Srinivasan, 2007). Just a pinch heightens the other flavours — proof that small details can shift the whole.

Ginger, though, is the foundation. Fiery, sharp, and soothing at once, it has been used for centuries in Ayurvedic and Chinese medicine to aid digestion and circulation. Modern studies confirm its anti-inflammatory benefits and effectiveness against nausea (White, Ernst, & Ernst, 2000). For me, its warmth anchors the tea, a steady presence both physically and emotionally.

And then there is star anise. With its star-shaped beauty and liquorice-like flavour, it feels like the tea’s quiet mystery. Containing shikimic acid, a compound used in antiviral medications, it also offers powerful antioxidants (Shahat et al., 2011). When I drop one into the pot, it feels like adding a touch of ritual magic - a small gesture that turns something ordinary into the sacred.

As much as I value the science behind these ingredients, what keeps me returning to this tea is the ritual itself. Peeling ginger, measuring spices, watching the water deepen in colour — these small acts draw me into presence. They transform the mundane into a moment of mindfulness, where the process matters as much as the result.

Psychological research suggests that ritual can ease anxiety and help regulate emotions (Norton & Gino, 2014). Repeated over time, such acts become rhythms that soothe the nervous system. For me, this tea is exactly that: warmth in my hands, steadiness in my breath, and a reminder that I can care for myself in simple, reliable ways.

Perhaps this is why the practice has stayed with me. It connects me to the earth through its spices, to my body through its warmth, and to my mind through the intentionality of preparation. It is a small step, yet one that brings me closer to HOME each day.

Because self-care is not always about grand gestures, sometimes it is about choosing, again and again, to pause, to savour, to breathe. To make the ordinary sacred. And for me, that begins each morning with a cup of spiced tea.

References

Cortés-Rojas, D. F., Souza, C. R. F., & Oliveira, W. P. (2014). Clove (Syzygium aromaticum): a precious spice. Asian Pacific Journal of Tropical Biomedicine, 4(2), 90–96.

McCarty, M. F., DiNicolantonio, J. J., O’Keefe, J. H. (2015). Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart, 2(1), e000262.

Norton, M. I., & Gino, F. (2014). Rituals alleviate grieving for loved ones, lovers, and lotteries. Journal of Experimental Psychology: General, 143(1), 266–272.

Ranasinghe, P., Pigera, S., Premakumara, S., Galappaththy, P., Constantine, G. R., & Katulanda, P. (2013). Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13, 275.

Shahat, A. A., Ibrahim, A. Y., Hendawy, S. F., et al. (2011). Chemical composition, antimicrobial and antioxidant activities of essential oils from organically cultivated fennel, anise and coriander. Natural Product Research, 25(6), 596–604.

Srinivasan, K. (2007). Black pepper and its pungent principle-piperine: a review of diverse physiological effects. Critical Reviews in Food Science and Nutrition, 47(8), 735–748.

Verma, S. K., Jain, V., Katewa, S. S. (2009). Blood pressure lowering, fibrinolysis enhancing and antioxidant activities of cardamom (Elettaria cardamomum). Indian Journal of Biochemistry & Biophysics, 46, 503–506.

White, B., Ernst, E., & Ernst, E. (2000). The safety of ginger in pregnancy: a review. British Journal of Obstetrics and Gynaecology, 107(4), 467–473.