Winter has always been a season where I’ve had to double down on taking care of myself. The shorter days and colder temperatures seem to bring a wave of challenges for the immune system—colds, flu, and just that overall run-down feeling. Over the years, I’ve developed a routine that blends science-backed practices with personal rituals, and it’s helped me stay resilient even during the chilliest months. From herbal supplements to the sauna, these strategies have become my winter essentials.
Our immune system is a marvel. It’s constantly working to protect us, but during winter, it can face extra challenges. Reduced sunlight can lower vitamin D levels, making it harder for the body to fend off infections. Add in stress, fluctuating temperatures, and less-than-ideal holiday eating, and it’s no surprise we feel more vulnerable. That’s why I’ve made it a priority to support my immune system holistically.
For me, sleep is non-negotiable. I’ve learned the hard way that burning the candle at both ends leaves me wide open to getting sick. Sleep is when your body repairs itself and strengthens its defenses. I aim for 7-8 hours a night and use calming rituals like chamomile tea and blue light blockers to wind down.
I’m all about eating foods that fuel my body and keep my immune system strong. During winter, I lean into meals that are a bit heartier and internally warming. There’s something so comforting and beneficial about soups, stews, and roasted vegetables that warm you from the inside out. Warm meals support digestion and help preserve your body’s energy during colder months.
I focus on:
Vitamin C-Rich Foods: Citrus fruits, bell peppers, and kiwis are staples.
Zinc Sources: Pumpkin seeds and nuts make for easy snacks.
Healthy Fats: I love incorporating avocado and flaxseed into meals for their anti-inflammatory benefits.
Moving my body is a daily must, even when it’s freezing outside. I always incorporate strength training at the gym to build resilience and stamina. On top of that, I make sure to get in some daily movement on the treadmill—whether it’s a light jog or a steady-paced walk. It keeps my circulation up and my immune cells on the move. On days when I can’t make it to the gym, I’ll find ways to stay active at home, even if it’s just a quick yoga flow.
Herbs and natural supplements have been game-changers for me, especially during the winter months. Here are my go-tos:
This is my favorite mushroom-based spray for on-the-go immune support. It combines reishi, chaga, and turkey tail mushrooms to enhance immune cell activity and fight off potential infections. I keep it in my bag for a quick spray whenever I’m out and about.
At the first hint of a scratchy throat, I reach for echinacea. It’s been shown to stimulate white blood cells and helps my body mount a stronger defense against infections.
Elderberry syrup is my winter MVP. It’s rich in antioxidants and flavonoids that support the immune system and shorten the duration of colds. I love the flavor, so it feels more like a treat than a supplement.
I recently added this to my routine, and it’s been a game-changer. Silver hydrosol is known for its antimicrobial properties, and I use it as a daily spray to help ward off germs. It’s especially useful when I’ve been in crowded places.
This adaptogenic herb is like a shield for my immune system. I’ve started adding astragalus to my morning tea, and it’s become a comforting ritual that helps me feel more balanced.
Reishi, shiitake, and maitake mushrooms are incredible. I’ve been adding mushroom powders to soups and smoothies, and I can feel the difference in my overall resilience. Host Defense makes an excellent mushroom powder blend that’s super easy to incorporate into meals.
Sauna sessions are one of my favorite winter self-care practices. There’s something about the heat that feels both soothing and energizing, and it turns out there’s solid science to back it up:
Improved Circulation: The heat helps blood flow more efficiently, delivering immune cells where they’re needed.
Fever-Like State: The elevated body temperature can mimic a fever, which helps your body fight off infections.
Stress Reduction: Saunas lower cortisol levels, which is crucial because stress can weaken your immune system.
I aim for 15-20 minutes in the sauna a few times a week, and it’s honestly become one of the highlights of my routine. It’s a time to decompress, sweat out toxins, and recharge.
Here’s how I put it all together during winter:
Morning Rituals: I start my day with a warm cup of tea infused with astragalus and ginger, along with my vitamin D supplement. I’m a big tea girl, so I rotate between Yogi and Traditional Medicinals organic teas, as well as some loose-leaf blends from a local tea shop here in Nashville.
Daily Movement: My daily routine includes strength training at the gym and some steady movement on the treadmill. It’s my way of staying consistent and energized.
Nourishing Meals: I stick to hearty soups, roasted vegetables, and meals that are warming and grounding. These not only satisfy but also support digestion and overall energy.
Herbal Support: Throughout the day, I’ll use Host Defense MycoShield and take elderberry syrup as a preventive measure.
Weekly Sauna Sessions: These are my sacred reset moments—the heat helps me feel both relaxed and invigorated.
Evening Wind-Down: I prioritize sleep with a calming routine that helps me decompress and prepare for restorative rest. Chamomile tea is always part of the equation.
Winter doesn’t have to be the season of endless colds and fatigue. By embracing a routine that blends movement, hearty meals, herbal supplements, and mindful self-care, I’ve found a balance that keeps me strong and resilient. For me, the combination of science-backed strategies and comforting rituals—like sipping my favorite teas—makes all the difference.
