5 Natural Ways to Stay Healthy This Winter ❄️🌿

As the air turns crisp and we start reaching for our favourite knits and herbal teas, winter brings with it a natural urge to slow down, cosy up, and nurture ourselves a little more deeply. But with the cooler weather also comes the sneezes, sniffles, and general sluggishness that many of us would rather do without!

The good news? With a few simple, natural strategies, you can stay vibrant and well all season long. After over 30 years as a naturopath and herbalist, these are my top five tried-and-tested ways to support your health and immunity through winter.

1. Nourish with Warming, Immune-Loving Foods 🍲

Winter is not the time for cold smoothies and raw salads – our bodies are craving warmth, comfort, and nourishment. Slow-cooked meals like hearty stews, veggie soups, and bone broths are not only satisfying but also deeply supportive for your immune system.

Key winter immune foods include:

• Garlic – nature’s antibiotic

• Ginger & turmeric – warming, anti-inflammatory, and great for digestion

• Lemon – packed with vitamin C, adds zing to teas or broths

• Chilli – keeps circulation firing and warms you from the inside out

A big pot of veggie broth with garlic, ginger, turmeric, and a splash of lemon can work wonders if you’re feeling run down. Add in some seasonal root veggies or leafy greens, and you’ve got yourself an immune-boosting hug in a bowl.

2. Herbal Allies Are Your Winter Besties 🌿

Herbs are a naturopath’s secret weapon when it comes to immune support – and there are some real winter heroes you’ll want on your side.

Here are a few of my favourites:

• Elderberry – full of antioxidants, helps reduce duration and severity of colds and flu

• Echinacea – supports the immune response and wards off infections

• Astragalus – a gentle adaptogen that builds immune resilience

• Thyme – fabulous for sore throats and chesty coughs

You can sip them in a tea, take them as a tincture, or incorporate them into cooking. I often make a winter immune tea blend with elderberry, echinacea, ginger, and thyme – soothing, warming, and powerful.

3. Keep Moving (Even When It’s Cold!) 🚶‍♀️🧘‍♂️

When it’s chilly out, it’s tempting to curl up and hibernate – but gentle movement is essential for your circulation, lymphatic flow, and mental health. You don’t have to smash out a workout to reap the benefits.

Try this instead:

• A brisk walk around the block (rug up and catch some sunshine!)

• Gentle yoga or stretching in your living room

• Dancing to your favourite tunes in the kitchen (yes, really!)

Movement helps clear toxins, boosts endorphins, and supports your immune system. Plus, just 10–15 minutes of sunshine on your skin can give you a much-needed vitamin D boost – essential for immune health and mood.

4. Prioritise Rest and Sleep 💤

Winter is nature’s gentle nudge to slow down and recharge. It’s a time for deeper rest and longer sleeps – and your immune system will thank you for it.

Here’s how to honour your winter wind-down:

• Create a calming evening ritual: herbal tea, warm bath, screen-free time

• Sip on sleep-supportive herbs like chamomile, lemon balm, or passionflower

• Use a heat pack or warm wheat bag to settle your nervous system

• Go to bed earlier – your body heals while you sleep!

Quality sleep allows your body to detoxify, repair, and keep your immune defences strong. If you’re burning the candle at both ends, you’re far more likely to pick up every cold that’s going around.

5. Love Your Gut 💛

About 70% of your immune system lives in your gut – so if you want to stay well this winter, your digestion needs some TLC.

Here’s how to give your gut the love it deserves:

• Add fermented foods like sauerkraut, kimchi, miso, and kefir to your meals

• Eat plenty of fibre from veggies, legumes, and whole grains

• Drink warm fluids throughout the day – think teas, broths, and lemon water

• Avoid excess sugar, alcohol, and cold/raw foods which can dampen digestion

Stick to warm, cooked meals to keep your digestive fire strong. A daily probiotic-rich food and a soothing herbal tea (like peppermint or fennel) can go a long way in keeping your gut – and immune system – in tip-top shape.

Feeling the Winter Wobbles? I’ve Got You.

If you’re feeling run-down, getting sick often, or just want some tailored support to stay energised this season, I’m here to help. With personalised herbal blends, nutritional guidance, and a whole-lifestyle approach, we can create a winter wellness plan that suits you perfectly.

Allie xx

Allison, the heart and brains behind Fundamental Wellbeing, is a qualified naturopath with expertise in Nutrition and Western Herbal Medicine. With nearly a decade of hands-on experience, she’s all about helping folks tackle gut health and stress in a down-to-earth, practical way.

Allison’s passionate about holistic health and believes in keeping things balanced and sustainable. Her goal? To help you make lasting, feel-good changes that fit seamlessly into your everyday life.

Keen to know more or book a consult? Head to Fundamental Wellbeing

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