Nina Kaufmann

As the cold season settles in, it helps to give extra attention to our immune health. With shorter days and chilly weather, our bodies can become more susceptible to seasonal colds. Here are some natural, gentle ways to nurture your immune system and stay healthy all winter long. Each idea is easy to add into your routine, helping you feel strong, healthy, and prepared for the season.

1. Warm Up with Hearty Soups and Stews

There’s something so comforting about a warm bowl of soup on a cold day. Soups made with seasonal vegetables, garlic, ginger, and turmeric can provide the extra immune support you need during winter. Try adding legumes, leafy greens, or whole grains for extra protein and fiber, and enjoy a hearty, nourishing meal. To make it even more satisfying, try adding some cream, cream cheese, olive oil and serve with roasted bread.

2. Nurture Your Immune System with Herbal Teas

Enjoy warming herbal teas like ginger, turmeric, nettle and chamomile to support immune health and keep yourself hydrated. Ginger and turmeric are known for their nutritional benefits, and chamomile helps promote relaxation, making it a nice choice for cozy evenings. Nettle tea is rich in vitamins and minerals, like iron, calcium, and vitamin C, which can support immune health, as well as hormonal health, making it my absolute favourite! I enjoy a hot cup of strong nettle tea every morning.

Consider adding a bit of lemon or a spoonful of honey for added benefits – both are wonderful natural aids for immunity and overall health.

3. Spend Time Outdoors for Fresh Air and Vitamin D

Even when temperatures drop, getting outside can be great nourishment for both body and mind. A quick walk in nature, with some sunlight exposure, provides a natural source of Vitamin D, which is especially important during winter (and even with the walks, I’d recommend taking a supplement during the cold months.)

Bundle up, enjoy the fresh air, and take in the calmness of a quiet winter landscape, it’s always so healing for the soul.

4. Sleep Deeply for a Stronger Immune System

Quality sleep is one of the most powerful tools for supporting a strong immune system. Create a bedtime routine to help you relax; try a warm bath with a nice self care routine, a calming cup of herbal tea, or a few minutes of journaling to let go of the day. Consider screen-free time an hour before bed, as blue light can interfere with melatonin production, which can impact your sleep quality and makes it harder to fall asleep.

Try using:

Magnesium Glycinate Capsules: Magnesium supports relaxation and quality sleep, aiding recovery and immune resilience.

Herbal Sleep Tea: Blends with chamomile and valerian root are calming and great for winding down before bed.

If you’d like to enhance your evening routine, check out my Nurturing Female Hormones course, there’s a whole lecture that will help you, with lots of ideas!

5. Incorporate Probiotic-Rich Foods for Gut Health

Since gut health is closely linked to immune health, supporting your digestive system can make a big difference. Try adding some fermented foods to your eating world: sauerkraut, kimchi, yogurt, and kombucha are all rich in probiotics that can help maintain a balanced gut microbiome. If these foods are new to you, add them slowly to see how your body responds.

6. Stay Active with Gentle, Consistent Exercise

Moderate exercise, like yoga, walking, or gentle strength training, can support your immune system by improving circulation and reducing stress. Try finding a form of movement you genuinely enjoy, so it feels natural to keep it up throughout the colder months. Remember, it’s about staying active in a balanced, flexible and fun way, so you feel energized and supported. And forget all the messages you have learned about exercise from diet culture, such as “no pain no gain”, or the idea you need to sweat in order for it “to count.” Gentle movement is healthy too!

Try these:

Foam Roller: Great for muscle recovery, foam rollers help reduce soreness and improve flexibility. Besides, they’re a great massage, feel incredible and.. it’s fun!

At-Home Exercise Kit: Resistance bands and kettlebells are ideal for quick, at-home workouts that keep you active without overexerting, and can fit your lifestyle!

If you’d like to learn more about joyful movement, sign up for my free course Body Positivity in Fitness.

7. Hydrate with Warming Beverages

It’s easy to forget hydration in winter, but your immune system relies on it. Beyond water, warm herbal teas and broths can be soothing and nourishing. Try teas with ingredients like peppermint, chamomile, or elderberry, but you really can’t go wrong with any tea – not every tea needs to be herbal or particularly nutritious in order for you to enjoy it and still get hydrated. Remember, we’re doing gentle nutrition and gentle self care, so feel free to enjoy some fun teas too (Mediterranean peach being my personal favorite)! Adding a splash of lemon or ginger can help support immunity while keeping you warm. And let’s not forget the best winter beverage, hot cup of cocoa with some cream and cinnamon!

8. Add Nourishing Fruits and Vegetables to Your Meals

Adding some colourful fruits and vegetables like citrus, leafy greens, and root vegetables can provide essential vitamins, antioxidants, and fiber. Listen to your body to guide your choices and keep a variety of vegetables and fruits in your meals.

Extra point; remember to add some protein to your meals too, it makes a meal more satisfying and filling.

Try using:

Collagen Powder: Collagen supports skin, hair, nails, and joint health, helping you maintain overall wellness during the cold months. I love it because you can easily add it to anything – cocoa, juice, soup, sauces, and it has a neutral taste that easily complements both sweet and savory dishes.

9. Create a Calming Environment at Home

The winter season can sometimes feel a bit stressful(buying gifts, anyone?), so having a calming home atmosphere is very helpful. Essential oils like eucalyptus, lavender, or tea tree oil can bring a soothing vibe, and using a diffuser or simply adding a few drops to a warm bath can help promote relaxation and support respiratory health.

Try these:

Eucalyptus Essential Oil: Great for diffusing, it can clear the air and support respiratory health.

Lavender Oil Diffuser: Lavender oil is soothing and promotes relaxation, especially during stressful or cold days, perfect addition to your evening routine.

10. Supplement with Vitamin C and Zinc

Vitamin C and zinc are well-known for their immune system support and can reduce the duration and severity of colds. They’re available as tablets, powders, or even fortified drinks.

Try these:

Liposomal Vitamin C: Liposomal technology enhances absorption, making sure you get the most out of your vitamin C intake.

Zinc Lozenges: Convenient and easy to carry, zinc lozenges can soothe the throat while nurturing your immune system.

Want to Learn More? Join My Free Course on Immune Health

If you’re interested in going deeper, join my free course, Nourishing Immune System: Intuitive Eating Approach. This course provides gentle guidance on how to support your immune system through intuitive eating aligned practices, helping you understand how to listen to your body’s natural needs for balanced, sustainable health throughout the colder months.

Conclusion

By incorporating these practices, you can stay grounded, healthy, and vibrant all winter long. Whether you try one or all, each is a gentle way to support your immune system naturally, so you can feel at your best, no matter the weather.

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