Winter Wellness

health and wellbeing

Strengthen your immune system naturally

words by
Peter Balogh // go vita tanunda

As the chill of winter settles in, it’s time to fortify ourselves against the seasonal challenges that come our way. Taking proactive steps to support our immune system can keep us feeling strong and vibrant throughout the colder months. Let’s take a look at some holistic approaches to winter wellness:

The Power of Nature

Nature provides us with a bounty of immune-boosting remedies. Incorporating herbs like echinacea, elderberry, and astragalus into your routine can provide valuable support for your immune system. These herbs are renowned for their antiviral and immune-stimulating properties, helping your body ward off winter bugs.

Seasonal Eating

Winter offers hearty, immune-boosting fruits and vegetables like citrus, spinach, and brussels sprouts. Incorporate these nutrient-rich foods into meals to strengthen your immune system and ward off illness. Additionally, focus on seasonal root vegetables like sweet potatoes, carrots, and beets, which are rich in immune-supportive vitamins and minerals such as vitamin C, beta-carotene, and zinc.

Incorporate Immune-Boosting Herbs and Spices

Enhance the flavour and health benefits of your meals by incorporating immune-boosting herbs and spices. Add garlic, ginger, and oregano to soups, stews and stir-fries for their antimicrobial properties. Turmeric, with its potent anti-inflammatory effects, can be sprinkled onto roasted vegetables or brewed into a golden milk latte for an immune-boosting treat.

Enhancing Winter Immunity

Supplementation of immune-boosting nutrients like vitamin C, vitamin D, and zinc alongside a balanced diet, can offer additional support, especially during the winter months when fresh produce may be limited.

While a healthy diet is crucial, supplements provide a convenient way to fill potential nutritional gaps and ensure optimal immune function. Vitamin C acts as an antioxidant, vitamin D regulates immune responses, and zinc supports various immune functions. By incorporating these supplements, you can strengthen your immune system, enhance overall well-being, and better prepare your body to fend off illness during the colder seasons.

Avoid Immune Suppressors

While it’s essential to nourish our bodies with wholesome foods, it’s equally crucial to steer clear of immune-suppressing substances. Excessive consumption of sugar, processed foods, and alcohol can weaken the immune system, making us more susceptible to illness. Opt for whole, unprocessed foods and indulge in moderation to keep your immune system in top shape.

Foundational Tips: Hydration, Diet, Exercise and Sleep

While the fundamentals of hydration, diet, exercise, and sleep remain essential for winter wellness, let’s tailor them to our unique environment.


Infuse your water or brew herbal teas using ingredients like ginger, turmeric, and echinacea. These herbal blends not only provide hydration but also offer immune-boosting benefits, helping you ward off winter illnesses.


Experiment with warming spices like cinnamon, cloves, and nutmeg to add flavour and immune support to your winter meals.


Explore alternative indoor workouts like dance fitness classes, and indoor cycling to stay active and energised during the colder months – although, nothing beats a brisk walk in the crisp air to feel alive and invigorated!


Create a cosy bedtime ritual with a warm cup of herbal tea, soothing music, and by dimming the lights. Avoid screens before bedtime, pick up a good book instead to help you unwind and prepare for restorative sleep.

By incorporating these natural remedies, lifestyle adjustments and nourishing foods into your winter routine, you can strengthen your immune system and stay strong all season long.

Peter Balogh

go vita tanunda

Join us as we uncover the real Barossa

The people
the places
the experience

Subscribe now

The Barossa's best stories direct to your inbox...

Become a partner of The Barossa Mag

Get in Touch

Leave your details here and we will get in touch with you...