Because catching “what’s going around” isn’t inevitable.
As the mornings turn crisp and the days grow shorter, our bodies call for a little extra care. Winter is a season of rest, reflection, and rejuvenation — a perfect time to focus on deep nourishment, quality sleep, and restoring energy.
But it’s also when colds, flus, and other bugs tend to circulate more freely, especially when we’re spending more time indoors and moving less.
The good news? There are simple, natural ways to strengthen your immune system so you can feel energised, nourished, and resilient all season long.
Nourishing Foods to Support Immunity
Your kitchen is your winter wellness centre. These everyday foods are rich in compounds that naturally support the immune system, reduce inflammation, and soothe the respiratory tract.
Try including more of these:
- Garlic and onion – wonderful for immune defence and gut support
- Ginger – warming and anti-inflammatory, perfect in teas or soups
- Turmeric – a powerful anti-inflammatory, especially when combined with black pepper
- Bone broth – comforting and rich in minerals that support gut and immune health
- Citrus and kiwi – high in vitamin C to support immune function
- Dark leafy greens – packed with antioxidants and essential nutrients
A simple way to bring these ingredients into your day is with morning slow cooker prep. Toss in garlic, onion, herbs, seasonal veggies and a good-quality broth — and come home to a nourishing meal that helps your body stay strong through the colder months. It’s an easy game-changer, especially if evenings are busy.
Herbal Allies for the Cooler Months
Nature offers a wide range of herbs that help the body stay strong during winter. Some help prevent illness, others ease symptoms when you’re under the weather, and many work quietly in the background to support long-term resilience.
A few favourites:
- Elderberry – traditionally used to help fight off colds and flus
- Andrographis – shown to reduce the severity and duration of upper respiratory infections
- Thyme and oregano – great for supporting the lungs and clearing congestion
- Medicinal mushrooms like reishi and shiitake – deeply nourishing for immunity and nervous system regulation
These herbs can be taken as teas, tinctures, or in cooking. But when symptoms strike or you’re feeling vulnerable, practitioner-grade herbal formulations can make a real difference. These are more potent, targeted, and therapeutic — ideal for kicking acute symptoms early and effectively.
Sunshine Nutrients (Even in Winter)
Even with our Australian sunshine, many people head into winter with low vitamin D levels. Between shorter days, less time outdoors, and most of our arms, legs and torso covered, it’s easy to miss out on the 10 minutes of direct sun exposure we need for optimal vitamin D synthesis.
Vitamin D plays a key role in regulating immune responses and reducing inflammation. My preferred form for supplementation is a liposomal delivery using nanocellular technology — which offers advanced absorption and bioavailability when your body needs it most.
Other key nutrients for immune defence:
- Zinc – helps white blood cells fight infection and supports skin and gut lining integrity
- Vitamin C – aids immune cell communication and offers antioxidant support
- Methylated B vitamins – help with stress resilience, energy, and overall immune function
It’s also worth noting that low mood is more common in winter, as less sunlight can affect neurotransmitter balance. Gentle support from herbs like saffron, along with nutrients like zinc, vitamin D and activated B vitamins, can help ease that emotional heaviness and restore clarity.
Gentle Daily Practices for Winter Wellness
It’s not just about what you take — it’s how you live. Consistent, supportive routines help your immune system function at its best, even when the world around you is slowing down.
Try incorporating a few of these habits:
- Sip warming herbal teas throughout the day — ginger, thyme, rosehip, lemon and honey are favourites
- Rosehip tea is especially lovely in winter — it’s naturally high in vitamin C, antioxidant-rich, beautifully tart in flavour, and its deep crimson colour brings a little brightness to grey days
- Keep your airways clear with steam inhalations or essential oils like eucalyptus and thyme
- Create an early bedtime routine — sleep is your body’s time to repair, restore, and regulate immunity
- Stay hydrated with broths, warm water, and herbal infusions
- Breathe deeply through your nose, especially during walks outdoors
- Make time for grounding — whether it’s a quiet cup of tea, a mindful moment, or simply unplugging for a while
If sleep isn’t coming easily or you’re waking unrefreshed, this is worth addressing early — quality rest is one of the most overlooked pillars of immunity, energy and mood.
Need a Little Extra Support?
If you tend to catch every cold going around, or you’re not bouncing back the way you’d like, let’s create a personalised immune support plan. I offer practitioner-grade herbal, vitamin and mineral formulas that are therapeutic in strength and tailored to your needs.
These may include immune-enhancing herbs, stress support, microbiome balancing, and key nutrients that go beyond general store-bought options.
Book your winter consult online here: https://balanceofhealth.com.au/bookings
Winter can be a season of stillness, strength and renewal — especially when you’re feeling supported from the inside out.