Holistic Ways to Support & Strengthen Your Winter Immunity and Resilience
While winter can be a magical time of crisp air, cosy nights, and snow-dusted landscapes (if you’re lucky). Those colder, damp temperatures synonymous with the winter season can also come with a lot of challenges; there is a reason this is also called cold and flu season…
Sniffles, coughs and sneezes, the colds, and that sluggish feeling many of us try to shake off as the days grow shorter can really drain your energy and take a while to bounce back from. Instead of just waiting to get sick or for spring to rescue us, the key to making the most of winter is prevention; strengthening our immunity and building resilience in holistic, nourishing ways to protect ourselves from even getting sick in the first place.
Here are some of my tried and true methods for supporting the immune system and preventing infection this winter season
1. Start with the Gut: Your Immune System’s HQ
When it comes to immunity, the gut is your body’s command centre. A healthy gut is essential for a strong immune response, as it houses about 70% of your immune cells. The gut microbiome, made up of trillions of bacteria, plays a crucial role in how your body responds to infections. By nurturing your gut health, you set a solid foundation for overall wellness. That means winter wellness starts with digestive health & what’s on your plate. These are some gut-friendly foods and habits that can help keep your immune system robust during the winter months.
The goal is to feed the good bacteria in your gut to keep your immune system humming along.
Fermented Foods: Load up on sauerkraut, kimchi, miso, yogurt, and kefir. These probiotic-rich foods help balance your gut microbiome.
Prebiotic Foods: These feed the probiotics (good bacteria). Think garlic, onions, bananas, leeks, and asparagus.
Bone Broth: This ancient remedy is a powerhouse of minerals, collagen, and amino acids. Sip it like tea or add it to soups.
Seasonal Veggies: Winter squash, carrots, sweet potatoes, and dark leafy greens are rich in vitamins A and C, essential for immune support.
(If you’re not into fermented foods or bone broth, a high-quality probiotic supplement can be a great alternative.)
It’s also important for gut health to cut back on some of the more inflammatory foods and other substances we put in our bodies:
Alcohol, caffeine, sugar and super processed foods full of E numbers, salts, sweeteners and other chemicals used for colour and flavour are all damaging to the health of our gut flora and digestive systems.
2. Stay Hydrated (Yes, Even in Winter!)
When it’s cold, we don’t naturally crave water like we do in summer, but staying hydrated is crucial for keeping your body’s systems functioning well. Hydration is often associated with hot summer days, but staying hydrated during the winter is just as important. Cold weather can be deceptively drying, as we may not feel as thirsty, but our bodies still lose moisture through breathing and skin exposure to dry indoor air. Adequate hydration supports all bodily functions, including the immune system. Making it just as important that you maintain hydration and keep your body running smoothly in winter just as much as the other months.
Opt for warm beverages like herbal teas, lemon water, or hot apple cider (bonus points for adding a cinnamon stick) if you struggle with drinking water at this time of year.
Incorporate hydrating foods like soups, stews, and fruits like oranges and pears.
Watch out for dehydrators like caffeine and alcohol—enjoy them in moderation.
Carry your water with you and try to drink a few mouthfuls every 1/2 hour or so.
3. Supercharge with Winter Herbs and Spices
Mother Nature has given us a treasure chest of herbs and spices to keep us healthy during the colder months. Ones that are natural allies to our immune health, preventing illness, and fighting bacteria, viruses and other germs we may come into contact with. Herbs, medicinal plants and spices have been used for centuries to ward off illness and keep the body in balance during colder months. These natural remedies are not only effective but also add warmth and flavour to your meals and beverages. Incorporating a variety of herbs into your winter routine can help bolster your defences against seasonal ailments and keep you feeling your best. These are some of the most potent winter herbs and how you can use to stay healthy and resilient.
Elderberry: Packed with antioxidants, elderberry syrup can help reduce the severity of colds and flus.
Echinacea: A go-to for boosting immunity when you feel something coming on.
Ginger and Turmeric: Both have anti-inflammatory and warming properties. Sip on ginger-turmeric tea for a soothing boost.
Astragalus: An immune tonic much used in Chinese medicine, this root is often used in soups or as a tea to strengthen resilience.
Rosehip: These bright red fruits from the wild rose plant are bursting with vitamin C, which is essential for immune support. Rosehip syrup is a delicious way to enjoy its benefits. You can find my rosehip syrup recipe here
Calendula: Known for its soothing and healing properties, calendula is great for supporting skin health and boosting the immune system. You can use it in teas or as a topical salve to heal dry winter skin.
Herbal Fire Cider: This spicy, tangy tonic is a traditional remedy to ward off colds and flus. It’s made with immune-boosting herbs and ingredients that heat up your body and support circulation.
Pro Tip: Keep a winter wellness tea mix handy. Combine dried elderberries, echinacea, ginger, calendula, and rosehips for an immune-boosting brew.
Herbal Fire Cider Recipe
Fire cider is a versatile remedy that can be used as a daily tonic or a quick pick-me-up when you feel under the weather.
Ingredients:
1/2 cup grated horseradish root
1/2 cup chopped onions
1/4 cup minced garlic
1/4 cup grated ginger root
1-2 hot peppers, chopped
1/4 cup chopped turmeric root (or 2 teaspoons powdered turmeric)
Zest and juice of 1 lemon
2 tablespoons dried rosemary (or a few sprigs fresh)
1 tablespoon dried thyme
Apple cider vinegar
Raw honey to taste
Instructions:
Place all the prepared ingredients (except for the honey) into a large mason jar.
Pour apple cider vinegar over the ingredients until they are fully submerged.
Seal the jar tightly and shake well. Store in a dark, cool place for 4-6 weeks, shaking daily.
After 4-6 weeks, strain out the solids and reserve the liquid.
Stir in honey to taste. Store the fire cider in a clean jar in the refrigerator and use within a few months.
How to Use:
Take a tablespoon daily as a preventive measure, or up to 3 times a day if you feel a cold coming on. You can also add it to salad dressings or marinades for a zesty kick!
With these powerful herbs and recipes in your arsenal, you’re well-equipped to face winter head-on with strength and resilience.
4. Move Your Body, Gently and Intentionally
Exercise can do wonders for your immune system, but in winter, it’s important to strike a balance. Overtraining can weaken immunity, while gentle movement keeps your lymphatic system flowing (that’s the system that helps clear out toxins). Physical activity is essential for keeping the immune system active and robust, but winter can make it harder to stay motivated. Instead of rigorous workouts, consider gentler, more intentional movements that warm the body and promote circulation. Gentle exercises can help manage stress levels, improve mood, and keep your lymphatic system moving, which is key to flushing out toxins and supporting immune health. Here are a few ways to keep moving even when it’s chilly outside.
Yoga and Stretching: Gentle practices like yin yoga or restorative yoga help reduce stress and improve circulation.
Winter Walks: Bundle up and get outside for some fresh air and natural light. Even a 10-minute walk can be invigorating.
Strength Training: Building muscle helps your body stay strong and resilient against illness.
Dance It Out: Feeling cooped up? Put on your favourite playlist and dance around your living room.
5. Prioritise Restorative Sleep
Sleep is when your body does its most important repair work, making it a crucial factor in immune health. Winter is a natural time to rest more, so lean into it. Winter’s longer nights are a natural invitation to slow down and rest more. However, the holiday season’s hustle and artificial lighting can disrupt our sleep patterns. Prioritising restorative sleep not only boosts your immune function but also improves mood and energy levels. You can optimise your sleep during the colder months with a few simple tweaks:
Stick to a Routine: Go to bed and wake up at consistent times to regulate your circadian rhythm.
Create a Cozy Sleep Environment: Use heavier blankets, block out light, and keep your room slightly cool.
Evening Rituals: Wind down with a calming activity like reading, journaling, or sipping chamomile tea. Avoid screens for at least an hour before bed.
Herbal Sleep Aids: If sleep is elusive, herbs like valerian root, passionflower, or a magnesium supplement can help.
6. Embrace the Power of Seasonal Living
Winter calls for slowing down, introspection, and nourishment. Instead of fighting it, align with the season’s natural rhythm. Embracing this natural rhythm can be deeply restorative, allowing you to recharge and align with the cycles of nature. Instead of pushing against the season’s slower pace, you can use it as an opportunity to nourish your body and mind in ways that are in harmony with winter’s energy. Here are some ways to live seasonally and support your well-being during the colder months.
Eat Seasonally: Focus on warming, grounding foods like root vegetables, hearty soups, and stews.
Light Therapy: With shorter days, a light therapy box can help stave off the winter blues and keep your circadian rhythm on track.
Daily Gratitude Practice: Reflecting on what you’re grateful for each day can boost your mental and emotional resilience.
7. Strengthen Emotional Resilience
Winter can be emotionally tough. The shorter days and colder weather may leave you feeling a little “meh.” Strengthening emotional resilience is just as important as physical immunity. The darker, colder months can take a toll on our emotional wellbeing. Strengthening emotional resilience is just as crucial as boosting physical immunity. When you nurture your mental health, you create a solid foundation that helps you navigate the challenges of winter with grace and strength. From mindfulness practices to creative outlets, there are many ways to cultivate emotional resilience and keep your spirits high during the winter.
Meditation and Breathwork: Even five minutes a day can help calm your mind and reduce stress.
Stay Connected: Reach out to friends and family. A quick chat can do wonders for your mood.
Journaling: Let your thoughts flow on paper—it’s a great way to process emotions.
Nature Time: Even if it’s cold, getting outside can boost your mood and provide a sense of connection.
8. Warm Your Spirit with Adaptogens
Adaptogens are herbs that help your body adapt to stress and stay balanced. Adaptogens are a special class of herbs that help your body adapt to stress and maintain balance making them perfect for any season when stress and fatigue can sneak up on us. These herbs work gently over time to support your immune system, energy levels, and overall resilience. Incorporating adaptogens into your daily routine can provide a steady foundation for both physical and emotional wellbeing. These are some of the most beneficial adaptogens for winter.
Ashwagandha: Great for reducing stress and promoting better sleep.
Reishi Mushroom: Known as the “mushroom of immortality,” it’s excellent for immune support and calming the nervous system.
Rhodiola: Perfect for combating winter fatigue and boosting energy.
Add these to your morning smoothies, teas, or even soups.
9. Don’t Forget About Vitamin D
During winter, reduced sun exposure can lead to a drop in vitamin D levels, which is critical for immune health. In fact most of the northern hemisphere is deficient in Vitamin D, especially in winter. Vitamin D helps regulate the immune system and enhances your body’s ability to fight infections. With shorter days and more time spent indoors, it’s important to find ways to maintain optimal levels. Let’s explore how to keep your vitamin D levels in check during the colder months.
Vitamin D3 is the most bioavailable form. Pair it with vitamin K2 for better absorption.
And get Outside: Even on cloudy days, try to soak up some daylight.
10. Take Time for Joy and Play
Laughter and joy are underrated immune boosters! They lower stress hormones and increase your body’s natural defence cells. Winter is the perfect time to find joy in the little things and indulge in activities that make your heart happy. Laughter and play are powerful immune boosters that can lighten your mood and reduce stress hormones. Whether it’s through creative hobbies, festive decorations, or connecting with loved ones, taking time for joy and play can turn a long winter into a season of warmth and cheer. Let’s explore some ways to bring more joy into your winter days.
Winter Hobbies: Pick up a cosy craft like knitting, baking, or painting.
Game Nights: Gather friends or family for board games or cards.
Get Festive: Decorate your space with twinkling lights or seasonal décor to lift your spirits.
A Winter Wellness Day in Action
Changes to your routine don’t have to be a drastic thing. Here’s what a holistic winter day might look like:
Morning: Start with a warm glass of lemon water and a bowl of oatmeal topped with cinnamon, nuts, and berries.
Midday Movement: Take a brisk walk outside or do a short yoga flow. Follow it with a hearty soup for lunch.
Afternoon Reset: Sip on a cup of ginger-turmeric tea and journal or meditate for 10 minutes.
Evening Wind-Down: Enjoy a nourishing dinner, such as roasted root vegetables and a side of fermented kraut. End your day with a calming tea and a book.
Winter doesn’t have to be the season of perpetual colds and low energy. By embracing a holistic approach to immunity and resilience, you can turn this season into a time of deep nourishment and rest. This is your season to grab a cosy blanket, sip on something warm, and let yourself thrive and embrace winter wellness, focusing on mind, body, and spirit.
xo Emily
