Nourishing Your Body Naturally Through the Seasons

As the days shorten and the temperature drops, our immune system comes into sharper focus. From a holistic and naturopathic viewpoint, supporting immune balance through the colder months isn’t just about “fighting off germs”, it’s about strengthening resilience, calming inflammation and nurturing your whole system.

Here’s how you can do that via food, ritual and lifestyle....

Embrace warming, seasonal foods

When the weather turns chilly, your body benefits from foods that bring both comfort and nutrient-rich nourishment.

• Root vegetables (carrots, parsnips, winter squash, sweet potato) and winter greens (kale, Brussels sprouts). These provide fibre, vitamin C, potassium and other minerals that support immunity.

• Slow-cooked stews and soups based around bone broth: the simmered broth offers minerals (like magnesium, calcium, trace elements) and the stew delivers proteins, vegetables and warming spices.

• Ginger, turmeric and garlic: these are key warming, anti-inflammatory spices that promote circulation, support digestion (and via that, immune function)

• Oily fish (wild salmon, mackerel, sardines) and beneficial fats (pumpkin seeds, walnuts) which support immune health via vitamin D, omega-3s and trace elements.

• Fermented or probiotic foods (yogurt, kefir, sauerkraut) and prebiotic veg (onion, garlic, leeks) to strengthen the gut-immune connection: around 70% of immune activity resides in the gut, so this is an essential piece of the puzzle.

• Minimise refined sugars, 'bad' fats (seed oils like rapeseed) and highly processed carbs: these promote inflammation which can disrupt the immune system. Instead opt for whole (non gluten) grains, legumes and slow-release carbs that stabilise energy and support mood.

Soothing drinks & warming routines

Don’t forget that hydration doesn’t stop in winter, it just changes shape. Warm drinks and soothing rituals count too.

• Fresh ginger tea with lemon and a drizzle of raw honey (if you use honey). This delivers immune-supportive nutrients, vitamin C from citrus and natural antimicrobial/honey support- great for sore throats!

• Warm herbal blends such as nettle, echinacea, or elderberry-infused teas.

• Bone broth: a comforting ritual that also aids digestion, mineral intake and is gut supportive.

• Alternative hot chocolate- use raw cacao, oat/ nut milk and a little raw honey

• Consider evening rituals too, such as an Epsom salt baths.

  Magnesium from Epsom salts can help relax muscles, support the nervous system and reduce the stress load.

  Remember: stress = immune suppression, so these calming routines really matter.

• Open your windows (briefly) even when it’s cold to refresh air in the home and reduce indoor pollutants/infection load; pair this with indoor plants and/ or air purifiers if you like, to help air quality.

Lifestyle habits to bolster immune resilience

Food is central, but lifestyle is the other key piece especially in winter when our rhythms shift.

• Get outside in daylight even when it’s cold. Natural light helps regulate circadian rhythm, supports mood, and encourages vitamin D synthesis from sun exposure.

  Vitamin D is essential for immune function.

• Prioritise sleep hygiene: aim for consistent bed/wake times, a dark, not too warm, bedroom and minimal screen exposure before bed.

  Lack of sleep can really weaken your immune responses.

• Gentle movement outdoors: a brisk 20-30 minute walk in fresh air can boost circulation, mood and immune function; avoid intense exertion if you’re already under stress or fatigued, since over-training can increase stress on your body.

• Stress reduction matters: chronic stress and high cortisol suppress immune function. Introduce short rituals (breathing exercises, short meditation, mindful food moments) to reduce the stress load. I love this guy for sleep hypnosis & meditations.

• Scheduling “downtime” and restorative meals: winter invites slower pacing. Encourage

  yourself to sit down at least one meal a day without distractions, savour the food, chew slowly, mindful eating is crucial for proper digestion and nutrient absorption.

• Vitamin D awareness: Because UK winters reduce sun exposure, many people dip into insufficiency or deficiency. I recommend the BetterYou Vitamin D home-test kit (link here) which allows you to check your vitamin D status with a finger-prick at home test. Please feel free to email me your results for a supplement and dose recommendation.

• Regular ventilation of indoor spaces is another lifestyle tweak: warm homes may become stale, and pathogens linger in poorly circulated air.

Winter need not mean weakened defences and low energy. By focusing on seasonal foods, warming rituals, gentle lifestyle shifts and targeted checks (such as vitamin D testing), you can support your immune system with intention rather than reaction.

Your body will thank you.