How to Look After Your Immune System Naturally

As the colder months approach, it’s only natural to start thinking about how we can stay healthy through the winter. With shorter days, colder temperatures, and the risk of catching colds or flu, winter is the time to give extra attention to your immune system. The good news is that there’s plenty you can do to support your body naturally, without relying solely on synthetic solutions.

Looking after your immune system doesn’t require drastic changes—small, consistent habits can make a big difference in your health. Here are some practical and natural ways to prepare for winter and support your immunity, from diet to self-care and herbs.

1. Keep Your Diet Nourishing and Balanced with Seasonal Foods

The food you eat plays a crucial role in your immune health. A balanced diet, full of nutrient-dense, seasonal foods, provides the vitamins and minerals your body needs to stay strong through the winter months.

Seasonal British Foods for October to January

Eating with the seasons helps you access fresh, nutrient-rich foods. Here are some great options that are in season from October to January:

• Root Vegetables: Carrots, parsnips, swede, and sweet potatoes are full of beta-carotene and vitamin A, which help support the immune system. Roast them, mash them, or add them to soups and stews for hearty winter meals.
  
• Cabbage and Kale: Kale, Brussels sprouts, and cabbage are in abundance over winter and are rich in vitamin C, which is vital for immune function. Add them to stir-fries, soups, or roast them with olive oil for an easy side dish.
  
• Squash and Pumpkins: These vegetables are packed with vitamin A, vitamin C, and fibre. They make a perfect base for soups or can be roasted or pureed for an easy side.
  
• Apples and Pears: Harvested in autumn, apples and pears are full of antioxidants, fibre, and vitamin C. Enjoy them raw, bake them into crumbles, or simmer them with warming spices for a comforting treat.
  

Herbal Teas for Immune Health with Vitamin C

• Rose Hip Tea: Rose hips are incredibly rich in vitamin C. A cup of rose hip tea helps boost your immune defences and keeps you hydrated through the colder months. Steep 1–2 teaspoons of dried rose hips in hot water for 10 minutes and drink 2–3 times a day.
  
• Lemon Balm Tea: With its calming and antiviral properties, lemon balm is a lovely herbal tea for the winter months. It pairs wonderfully with fresh lemon juice, which provides an additional vitamin C boost. Drink it to soothe your body and support immune function.
  
• Elderflower Tea: Elderflower is fantastic for supporting immune health and helping the body fight off colds and flu. It’s also great for relieving congestion. Sip elderflower tea regularly with a slice of lemon for added vitamin C.
  

2. Soups, Stews, and Slow-Cooked Meals for Warming, Immune-Boosting Nourishment

Nothing beats a hearty soup or stew when the weather turns chilly. These meals are not only warming but also packed with nutrients, making them perfect for supporting your immune system during the winter months.

Start with our 3 easy immune-boosting autumn recipes!

Butternut Squash & Carrot Soup (serves 4)

Ingredients

• 1 medium butternut squash (about 1–1.2kg), peeled, deseeded and diced
• 3 large carrots, peeled and chopped
• 1 medium onion, finely chopped
• 2 cloves garlic, crushed
• 2.5cm piece fresh ginger, peeled and grated (about 1 tbsp)
• 1 tsp ground turmeric (or 2.5cm piece fresh turmeric, grated, if available)
• 1 tbsp olive oil (or rapeseed oil)
• 1 litre vegetable stock (use 1 stock cube if needed)
• Salt and freshly ground black pepper, to taste
• Optional: 200ml tin of coconut milk for extra creaminess

Method

1. Prepare the vegetables
   Peel and dice the butternut squash into roughly 2–3cm chunks. Peel and chop the carrots. Finely chop the onion and crush the garlic.
2. Soften the aromatics
   In a large saucepan, heat the oil over medium heat. Add the onion and cook for 5 minutes until soft and translucent. Stir in the garlic, ginger, and turmeric, and cook for 1–2 minutes until fragrant.
3. Cook the vegetables
   Add the diced squash and carrots to the pan. Stir to coat in the spices, then pour in the vegetable stock. Bring to the boil, then reduce the heat and simmer gently for about 20–25 minutes, or until the vegetables are very tender.
4. Blend until smooth
   Remove from the heat. Use a stick blender to puree the soup directly in the pan until smooth (or transfer carefully in batches to a blender).
5. Add creaminess (optional)
   Stir in the coconut milk for a rich, silky finish. Taste and adjust seasoning with salt and black pepper.
6. Serve
   Ladle into bowls and serve hot, with crusty bread or warm flatbreads.

Slow Cooker Chicken Casserole (serves 4–6)

Ingredients

• 750g chicken thighs (boneless, skinless preferred; or use 4 chicken breasts)
• 2 medium carrots, peeled and sliced into chunks
• 2 parsnips, peeled and chopped into chunks
• 1 medium sweet potato, peeled and diced
• 1 large onion, roughly chopped
• 2 cloves garlic, crushed
• 2 sprigs fresh thyme (or 1 tsp dried thyme)
• 1 sprig fresh rosemary (or ½ tsp dried rosemary)
• 500ml chicken stock (use 1 stock cube if needed)
• 1 tbsp plain flour (optional, for thickening)
• 1 tbsp olive oil or rapeseed oil
• Salt and freshly ground black pepper, to taste
• Optional: A splash of white wine or cider for depth of flavour

Method

1. Prepare the chicken
   Season the chicken with a little salt and pepper. If you have time, heat the oil in a frying pan over medium-high heat and brown the chicken on both sides for extra flavour (this step is optional but recommended).
2. Layer the vegetables
   Place the carrots, parsnips, sweet potato, and onion in the base of the slow cooker. Add the garlic, thyme, and rosemary.
3. Add the chicken
   Lay the chicken pieces on top of the vegetables.
4. Add liquid
   Pour over the chicken stock. If using, add a splash of white wine or cider. Stir gently around the edges (leaving the chicken mostly on top).
5. Cook low and slow
   Cover and cook on:
   1. Low for 6–7 hours
   2. High for 3–4 hours
      until the chicken is tender and the vegetables are soft.
6. Thicken the sauce (optional)
   If you’d like a thicker casserole: mix 1 tbsp plain flour with 2 tbsp cold water to make a paste. Stir into the casserole about 30 minutes before the end of cooking.
7. Finish & serve
   Taste and adjust seasoning with salt and black pepper. Remove herb sprigs before serving.

Serve hot with creamy mashed potatoes, steamed greens, or crusty bread.

Classic Bone Broth (makes about 2–3 litres)

Ingredients

• 1.5–2kg beef bones (marrow, knuckle, or meaty bones) or chicken carcasses (about 2–3 chicken frames or leftover roast bones)
• 2 carrots, roughly chopped
• 2 onions, quartered (leave the skins on for deeper colour, if you like)
• 3 cloves garlic, smashed
• 2 tbsp apple cider vinegar
• 1–2 medicinal mushrooms (such as reishi, shiitake, or maitake) – optional
• Cold water (enough to cover the bones in your pot or slow cooker)
• Optional for flavour: 2 celery sticks, 2 bay leaves, a few sprigs of thyme or parsley, 5–6 whole black peppercorns

Method

1. Prepare the bones
   1. If using beef bones, roast them first: place on a baking tray and roast at 200°C (fan 180°C) / Gas 6 for 30–40 minutes until browned. This adds depth of flavour.
   2. Chicken carcasses can be used raw or roasted (roast for 20 minutes if you want extra richness).
2. Load the pot
   Place the bones in a large stockpot or slow cooker. Add the carrots, onions, garlic, vinegar, mushrooms (if using), and any optional herbs or spices.
3. Add water
   Pour in enough cold water to cover everything by about 5cm.
4. Simmer low and slow
   1. Bring just to the boil, then immediately reduce the heat to a very gentle simmer. Skim off any frothy scum that rises in the first hour.
   2. Simmer 12–24 hours for chicken bones, or 24–48 hours for beef bones, topping up with a little extra water if needed to keep bones submerged.
   3. If using a slow cooker, set to Low and cook for the same times.
5. Strain
   Carefully strain the broth through a fine sieve into a large bowl or jug. Discard bones and vegetables.
6. Cool & store
   Leave to cool slightly. Chill in the fridge overnight – the fat will rise to the top and can be skimmed off if desired. The broth should set into a light jelly when cold (a sign it’s rich in collagen).
7. Reheat & enjoy
   Reheat gently on the hob. Season with a little sea salt to taste before serving.

Serving Suggestions

• Sip warm from a mug as a nourishing drink.
• Use as the base for soups, stews, risottos, or sauces.
• Freeze in portions (ice cube trays or freezer tubs work well) for up to 3 months.

More Immune-Boosting Recipes

Find more immune support recipes on our dedicated recipe blog.

Check out our '30 Days to Stronger Immunity' series on Facebook

Here are the first hints and tips - find the rest on our Facebook page.

3. Boost Your Immune System with Herbs and Homeopathy

Herbs and homeopathy work beautifully together to support the immune system, especially during the colder months when we're more susceptible to colds and flu. Incorporating these natural remedies into your daily routine can strengthen your defences and help your body recover more swiftly from illness.

Herbs for Immune Support

Echinacea: Echinacea is a classic immune booster, well-known for stimulating the production of white blood cells to fight infections. It’s particularly effective at the first sign of a cold or flu. You can take echinacea in tea, tincture, or capsule form, but it’s most potent when used as a preventative or at the start of an illness.

Elderberry: Packed with antioxidants and vitamin C, elderberries are fantastic for reducing the severity and duration of cold and flu symptoms. Elderberry syrup is an easy and effective remedy to keep in your kitchen cupboard. Alternatively, you can take elderberry in capsule form or brew a tea with dried elderberries.

Rose Hips: Rose hips are a wonderful, natural source of vitamin C—key for immune function. This fruit, found in wild roses, is an excellent way to boost your immune system and fight off infections. You can make a tea by steeping dried rose hips in hot water, or use them to make a delicious homemade syrup.

Homeopathy for Winter Wellness: In addition to herbs, homeopathy is an excellent tool for supporting your immune system and dealing with acute illnesses. Homeopathic remedies are made from natural substances and work with your body’s own healing abilities. They can be especially helpful when you're feeling run down or when a cold or flu is setting in.

One of the easiest ways to have homeopathy on hand is to create a basic remedy kit for acute illness. Many homeopathic remedy kits contain common remedies for colds, flu, fever, and sore throats - perfect for wintertime.

 

Essential Homeopathic Remedies for Winter Illnesses

Gelsemium: Gelsemium is a fantastic remedy for flu-like symptoms, especially when you're feeling weak, tired, and achy. It’s particularly effective when there’s a feeling of fatigue, heaviness, and chills before the onset of a fever. This remedy can help reduce body aches and overall weakness that often accompany the flu.

Aconite: Aconite is a great remedy for the initial stages of a cold or flu, especially if symptoms come on suddenly after exposure to cold weather or stress. It’s great for fever, chills, and the feeling of being overwhelmed by the onset of illness.

Belladonna: Belladonna is useful for fever, especially when there’s a sudden, high rise in body temperature. It's commonly used when the fever is accompanied by flushed skin, a headache, and sensitivity to light.

Having a Remedy Kit at Home: By keeping a simple homeopathic remedy kit at home, you can help manage acute illnesses naturally and swiftly.

Find out more about Hello Immunity.

4. Prioritise Sleep and Rest

Never underestimate the importance of a good night’s sleep for your immune health. Sleep is when your body repairs itself, and lack of it can lead to a weakened immune system. It’s essential to give your body the time it needs to rest and recover, especially during the colder months.

How Much Sleep Do You Need?

Adults typically need between 7–9 hours of sleep per night. If you’re not getting enough, your immune system may struggle, making you more susceptible to illness.

Self-Care Tips for Better Sleep

• Reduce screen time at least an hour before bed, as the blue light from phones and laptops interferes with sleep patterns.
  
• Drink a calming tea like chamomile or valerian root before bed to help your body wind down.
  
• Make your bedroom a sleep-friendly environment - dark, quiet, and cool.
  

5. Manage Stress and Stay Active

Stress can weaken your immune system, making it harder for your body to fight off illness. That’s why managing stress and keeping active is just as important as eating well and taking herbs.

Stress-Relief Tips

• Mindfulness and Meditation: Spend a few minutes each day focusing on your breath to help reduce stress and boost your immune function.
  
• Deep Breathing Exercises: Practice slow, deep breaths to calm the nervous system.
  
• Stay Active: Regular exercise helps to boost circulation, support the lymphatic system, and keep your immune system functioning at its best. A daily walk or light stretching is a great way to stay active through the colder months.
  

Walks in Nature and Daylight Exposure

One of the best ways to support your immune system and mental health during the winter is to get outside, even when it’s cold. Exposure to daylight, particularly in the morning, helps regulate your circadian rhythm and supports vitamin D production in your body. Even on cloudy days, a 20-minute walk outdoors can lift your mood and boost your immune defences.

6. Soothing Baths with Essential Oils

Taking a warm bath with essential oils can help calm your nervous system and support immune health. Certain essential oils have antimicrobial properties and can promote relaxation, which is essential for overall wellness.

Immune-Boosting Bath Suggestions:

• Eucalyptus Oil: Known for its antiviral properties, eucalyptus oil can help clear the sinuses and relieve congestion.
  
• Lavender Oil: Lavender is great for relaxation and stress relief, helping your body recuperate after a busy day.
  
• Tea Tree Oil: With its antiseptic qualities, tea tree oil can help support your immune system and is great for soothing the skin.
  

Add a few drops of your favourite essential oil to your bathwater, and let the warmth relax both your body and mind.

Conclusion

Winter doesn’t have to be a season of low energy and lingering colds, it can be a time to nurture your body and mind with simple, natural practices that build resilience. By choosing nourishing seasonal foods, enjoying warming teas and hearty meals, leaning on herbs and homeopathy, prioritising sleep, managing stress, and making space for rest and relaxation, you give your immune system the foundation it needs to thrive. 

Small, intentional habits practiced consistently can make the biggest difference in how you feel through the colder months. With the right care, winter can become not just a season to endure, but one to embrace, full of comfort, vitality, and wellness.