By Karen Morris
Winter is here, and with it comes the annual wave of coughs, sniffles, and that general run-down feeling so many of us are experiencing. Whether it’s the kids bringing home lurgies from school or you are catching “whatever’s going around” at work, this time of year can really test your immune system.
But the good news? There are many simple, naturopathic strategies to help protect yourself, boost your body’s natural defences, and recover faster when you do get sick.
Here are some practical winter wellness tips and natural remedies to help you stay healthy and vibrant through the colder months.
Winter Wellness Tips to Stay Ahead of the Lurgies
1. Prioritise Rest & Sleep
Your immune system does its best healing work while you sleep. It’s essential to get quality rest and listen to your body when it’s signalling that you need to slow down. Aim for 7–9 hours of quality sleep per night. Burning the candle at both ends will leave your body more prone to infection.
2. Eat Nourishing, Warming Foods
Make soups, stews, broths, and herbal teas your best friends in winter. Include plenty of garlic, ginger, turmeric, onion, and leafy greens – nature’s immune-boosting powerhouses.
3. Stay Hydrated
We often forget to drink enough water in winter. Keep up your fluids with warm water, herbal teas, lemon water, and broths to support lymphatic drainage and keep mucous membranes healthy.
4. Move Gently
Gentle movement like walking, yoga, or stretching keeps your circulation flowing, supports lymphatic detox, and helps regulate stress, which is key to a strong immune response. If it’s too hard to leave the house on a cold winter’s morning, consider finding a short class on YouTube that will keep you moving.
5. Wash Your Hands & Keep Surfaces Clean
An obvious but essential reminder. Winter viruses spread easily, so good hygiene makes a big difference. Wash your hands thoroughly and keep things clean.
Immune-Boosting Supplements & Remedies
Sometimes, even with the best prevention, bugs sneak through. Here are some naturopathic favourites to have on hand for both prevention and faster recovery:
Immune Support Heroes (Prevention & Protection)
- Vitamin C – Vitamin C supports immune cell function and shortens the duration of illness. It’s a powerful antioxidant and is gentle on the stomach. Take 5g daily during the colder months.
- Zinc – Zinc is crucial for immune function; it can reduce the severity and length of colds. Take 20 drops per day in 100 mL of water or juice.
- Vitamin D – Vitamin D deficiency is common in winter due to lack of sunlight and weakens immunity. Get your levels checked and top up your Vitamin D levels with our handy capsules.
- Elderberry – Rich in antioxidants and traditionally used to prevent and treat colds and flus. Elderberry is a powerful anti-inflammatory and anti-viral herb that stops the virus from infecting cells. And it tastes great too!
- Astragalus – A gentle adaptogenic herb that helps fortify the immune system over time. Astragalus has been shown to increase endurance, stamina, give resistance to infection and enhance immune function. Take 1ml one to three times daily.
- Withania (Ashwagandha) – Withania supports immunity and resilience, especially if you’re feeling rundown or stressed. Take 1ml once to four times daily.
For When You’re Sick (Relief & Recovery)
- Echinacea – Best used at the very first sign of illness to stimulate the immune response. Echinacea reduces the duration of the common cold by almost one-and-a-half days. Research shows it increases the number of white blood cells, which helps to fight infections.
- Olive Leaf Herbal Drops – Olive Leaf is antiviral and antimicrobial; a great support if you’re already fighting something off.
- Cough Syrup Herbal Drops – Our Cough Syrup Herbal Drops are wonderful for soothing sore throats and persistent coughs. This tonic provides great relief to children and adults, with no side effects.
- Manuka Honey powder – Manuka Honey is antibacterial and soothing for sore throats. It’s good for improving and maintaining immune health and may be beneficial at the first sign of a sore throat, cold and flu, or viral infections. Try dissolving a teaspoon in warm lemon water or tea.
Daily Rituals for Strong Immunity
- Start your morning with lemon, ginger and honey tea to warm the body and awaken digestion.
- Diffuse immune-supporting essential oils like eucalyptus, tea tree, lemon or clove.
- Use a humidifier if you’re using indoor heating – dry air can dry out your sinuses and make you more prone to infection.
- Get outside when the sun is shining to support vitamin D levels and mental health.
Take Care of You
Winter is a time to slow down, nourish your body, and be a little gentler with yourself. Prevention really is the best medicine – so don’t wait until you’re already sick to take care of your immune system.
If you’re feeling under the weather or want personalised recommendations, we’re here to support you with herbal medicine, naturopathic guidance, and immune-boosting products tailored just for you.
Stay warm, stay well, and look after yourself this winter season.