5 Ways to Boost Your Immune System Naturally This Winter

You’ve winterized your home and your car, now its time to fortify your body against winter chills the natural way. Here are some foolproof tips to boosting your immune system to fight winter germs like a ninja. I recently went on a 21-day immune boost course with Greenmoxie contributor and yoga renegade, Mara Panacci. Here’s just some of the amazing ways she helps keep healthy over the winter.

Good Food= Good Mood!
Avoid processed foods when you are boosting your immune system – good, healthy, home-cooked food is best. With the right appliances and accessories this doesn’t have to be difficult though, you can learn more here about that. Saturated fats common in processed foods negatively affect the macrophages which combat harmful bacteria in the body. Deficiencies in Vitamin A, iron, and zinc slow our body’s ability to fight the flu. Focus on:

  • Alliums: Onions, leeks, chives and garlic
  • Cabbage Family: Cauliflower, broccoli cabbage, kale and brussel spouts
  • Fish: Salmon is particularly high in Vitamin D
  • Mushrooms: Our little fungi friends contain selenium which help white blood cells produce cytokines which fight infection and the antimicrobial fiber called glucan.
  • Yogurt: Your digestive tract plays an important function in your immune system. Keep it healthy with the good bacteria of prebiotics and probiotics found in yogurt and other fermented foods.
  • Immune boosting herbs include turmeric, thyme, ginseng and Echinacea


Studies show that mindful meditation really helps to boost the immune system. Stress is one of the biggest contributing factors in reducing the efficacy of your immune system and mediation helps to combat stress. Meditation helps to improve brain function and boosts immunity. Just ten minutes a day can have a profound effect on your health and well-being.

Here is a ten minute mediation to help you relax from Positive Magazine:

Deep Sleep

Getting enough sleep is one of the best ways to help your body repair itself. You can sleep better by reducing stress, eating well and getting enough exercise. Avoid drinking too much alcohol or other stimulants like soda and coffee for at least four hours before bedtime.

Expose Yourself

Getting enough vitamin D requires exposure to the sun. If it’s too cold to go outside, sit near a window and catch some rays. If you aren’t able to get enough sun, take a vitamin D substitute or eat foods high in vitamin D like salmon, oysters, sausages, mushrooms, eggs, fortified soy products and ham.

Turmeric shot

A great way to start your day is with a turmeric shot. This sucker looks a little scary, but it tastes great and gets your metabolism running and boosts your immune system.

What you need:

  • 2-inch square piece of peeled and chopped ginger
  • ½ tsp. turmeric powder
  • 1 tsp. honey
  • Pinch of cayenne pepper


Place the ginger in ½ cup water and bring to the boil. Put the lid on the pot and simmer for 20 minutes. Pour the ginger decoction into a cup. Add turmeric, honey and cayenne pepper. Give it a stir and enjoy! This is a great immune boosting anti-oxidant.

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Nikki is an author and writer specializing in green living ideas and tips, adventure travel, upcycling, and all things eco-friendly. She's traveled the globe, swum with sharks and been bitten by a lion (fact). She lives in a tiny town with a fat cat and a very bad dog.

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5 thoughts on “5 Ways to Boost Your Immune System Naturally This Winter

  1. Ben Reeves

    “… and other fermented foods.” – beer is fermented. Does that count?

    Great article, by the way. Thanks for the info!

    1. Nikki Fotheringham Post author

      There are some ale-ments for which beer is a wonderful cure, but flu isn’t one of them Ben!

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