How to Support Your Immune System This Cold(er) Season
When the days get shorter and the socks get fluffier, you know we’ve entered cold and flu season. While cozy knits and warm mugs are welcome additions, no one’s asking for the sniffles, sore throats, or the dreaded "it’s going around" mystery bug.
The good news? Your immune system is brilliantly designed to protect you, it just needs the right support. Here’s how you can nourish it naturally and stay ahead of the game this season.
1. Nourish with Immune-Friendly Foods
Let’s start in the kitchen—because your immune system loves a well-fed body. Prioritise:
Vitamin C-rich foods like citrus, kiwi, capsicum, and berries
Zinc sources such as pumpkin seeds, legumes, eggs, and seafood
Warming, anti-inflammatory herbs and spices like garlic, ginger, turmeric, and cinnamon
Broths and soups for gut-loving minerals and easy-to-digest nourishment
Remember, food is your first medicine—so make each bite count.
2. Keep Your Gut in Good Shape
Your gut houses about 70% of your immune system. Yes, you read that right. A sluggish, bloated, or constipated gut may mean your immune responses are also sluggish.
Include plenty of fibre from vegetables, seeds, and whole grains
Add fermented foods like sauerkraut, kimchi, and kefir (if tolerated)
Hydrate! Mucous membranes need moisture to trap and flush pathogens
And if you’re already on a probiotic—great! But quality matters, so check in if you’re unsure what’s best for your needs
3. Sleep: Your Secret Superpower
When you skimp on sleep, your immune system gets a little... grumpy. Deep, restorative rest is when your body does most of its repair work.
Aim for:
7–9 hours of quality sleep
A regular sleep-wake rhythm (yes, even on weekends!)
Less screen time before bed—your immune system prefers melatonin over Netflix
4. Manage Stress
Chronic stress can suppress immune function and leave you more vulnerable to whatever’s going around. Easier said than done, I know, but worth every deep breath.
Try breathwork, meditation, journaling, or time in nature
Schedule regular breaks—even five mindful minutes count
Consider nervine herbs (like Withania or Lemon balm) for nervous system support—speak to your naturopath (hi 👋) before starting anything new
5. Move, But Don’t Overdo It
Exercise boosts circulation and immune cell movement—but pushing through intense workouts when you're rundown can have the opposite effect.
Prioritise movement that feels nourishing: walking, yoga, gentle strength
Rest when your body says rest
And don’t underestimate the power of stretching and fresh air
6. Get Personalised Support When You Need It
Sometimes, despite best efforts, things still sneak through. If you’re starting to feel unwell—or want to get ahead of the game—Acute Consultations are a great way to get personalised support quickly.
These focused sessions are perfect for:
Colds and flus
Headaches or sinus congestion
Cold sores
UTIs or minor infections
We’ll develop a fast-acting, natural treatment plan to support your body back into balance.
👉 [Book your Acute Consult here]
Cold weather doesn’t have to mean sick days and sniffles. With the right foundations in place—nourishing food, solid sleep, stress support, gut love, and a few herbs up your sleeve—you can navigate the season with strength and resilience.
Need help putting this into practice? I’m here for that too.
Stay warm and well,
Debbie
BHSc Naturopath & Owner | Wholme Naturopathy