Winter Wellness Immune Boost – by Tracey Wheeler

The Yoga Connection, New Zealand's Yoga Guide - nutrition

Winter can be a tough time all round. It’s cold and damp and we dream of island retreats and warm sunny days. During this time it can be common to pick up the odd bug or two, so how do we stay in shape and keep the bugs at bay? Below are a few immune and winter wellness tips to keep you healthy till the long summer days roll around again.


While the idea of lots of water is possibly less appealing at this time of year it is a great way to boost your immunity. Liquid is a great transporter and keeps things moving through your body systems, nourishing your cells along the way. So swap the ice cold beverages and get adventurous. This is the time to increase your soup intake which is a wonderful way to take on board lots of great nutrients with your fluids. Grab the blender and give a smoothie a go. The great thing about smoothies is that there are no rules and you can make them to your taste. Fill them up with green goodness (spinach, kiwifruit, spirulina) and you have an action-packed health tonic. Another great way to stay hydrated is to enjoy a delicious, aromatic herbal tea. There are so many great flavours on offer these days and there is nothing more comforting than a warm cup of tea on a cold day.

Eat high quality food

Most of your immune system is found in the gut so if you want to boost your immunity then we need to look at your stomach. By eating high quality, nutrient dense food (think good veges and lots of great whole foods) you are giving your system a head start in the war against sickness. This can be aided by the addition of some foods like garlic, ginger, mint, coriander, black pepper, chillies and turmeric. They all provide excellent immune enhancing properties and can be a delicious addition to any meal.


The power of sleep cannot be underestimated. This is a time when your cells rejuvenate and it gives your body a chance to recharge and repair. By getting enough sleep you strengthen your immune system and if you are not getting enough zzz’s at night your immune system can be weakened. So this is the time to snuggle up at night, read some great books, watch some great films and have some early nights. Bliss!


Echinacea is a great herb and offers many immunity enhancing benefits. However these benefits are of greatest use at the time of sickness. Echinacea is not great as a preventative so you end up taking something that the body can’t get the best out of at that time. Leave it until you feel a cold or virus coming on and then let the Echinacea do its thing.

For more nutrition tips and recipes follow Tracey on Instagram @traceynaturally or Facebook/T.A inc

© The Yoga Connection 2016

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