As the colder months roll in, winter often brings with it the dreaded but familiar wave of coughs, colds and general “lurgies.” While it’s impossible to avoid every bug, there’s plenty we can do to support the immune system and improve our resilience through the season.
Immune health isn’t built on one single supplement or quick fix. Instead, it’s the result of consistent lifestyle habits, good nutrition and supporting the body’s natural recovery processes.
Lifestyle foundations for immune health:
Often the simplest strategies are the most effective. Supporting the body through winter starts with the basics:
- Prioritising good quality sleep
- Maintaining regular movement and exercise
- Eating a balanced, nutrient-rich diet with a strong focus on wholefoods and antioxidant rich foods
- Managing stress where possible
- Infrared sauna **
These factors all play an important role in supporting immune function, energy levels and recovery.
** Infrared sauna can assist by increasing circulation and gently raising body temperature, it may support the body’s natural defence mechanisms, encourage relaxation and help lower stress hormones such as cortisol. Many people also find it beneficial for recovery and overall wellbeing during the colder months.
Key nutrients that support immunity:
Certain nutrients are particularly important when it comes to immune health and recovery including:
| Nutrient | Action | Food Sources |
| Vitamin C | A powerful antioxidant that directly supports immune function. Low levels may contribute to reduced immune resilience. | Strawberries, blackcurrant, citrus, sweet potato |
| Zinc | Essential for healthy immune function and also acts as an antioxidant. Deficiency may impair immune response. | Pumpkin + sunflower seeds, egg yolks, seafood, oysters, beef |
| Vitamin D | Supports immune regulation, particularly during months with reduced sun exposure. | UV exposure, cod liver oil, tinned salmon/tuna/sardines/mushrooms |
| Vitamin A | Plays an important role in immune modulation and maintaining the health of mucous membranes. | Sweet potato, carrots, spinach, egg yolks, liver |
| Vitamin E | Acts as a potent antioxidant to help maintain healthy immune system function. | Almonds, egg yolks, hazelnuts, corn |
| Probiotics | Healthy gut function helps create a protective barrier against harmful microorganisms. Specific strains including Lactobacillus rhamnosus GG (LGG), Bifidobacterium lactis, Lactobacillus paracasei and Lactobacillus plantarum may offer immune support. | Yoghurt, kefir, fermented foods. Supplements may be required for specific probiotic strains. |
Herbal support during winter:
Herbal medicine can also play a supportive role during winter, particularly at the onset of illness or during periods of increased stress and fatigue. Commonly used herbs include:
| Herb | Actions |
| Garlic(Allium sativum) | Supports immune system modulation and provides strong antioxidant activity. |
| Elderberry(Sambucus nigra) | Rich in antioxidants with well-known antiviral properties. |
| Echinacea(Echinacea angustifolia) | A potent immune modulator that helps support and balance immune function. One of the most clinical researched herbs. |
| Andrographis(Andrographis paniculata) | Supports immune function and is most commonly indicated during acute illness. |
| Astragalus(Astragalus membranaceus) | Demonstrates strong immune-modulating activity and may be particularly supportive in more chronic health conditions. |
Cooking for winter
As the weather cools, we typically naturally gravitate towards warmer, slower-cooked meals — an intuitive shift that can be highly supportive during winter.
Slow-cooked dishes are often rich in nutrients and, because they are cooked over a longer period of time and as a result can be easier to digest and absorb.
Winter meals also commonly incorporate ingredients such as turmeric, garlic, ginger, cinnamon and chilli, which have traditionally been used for their warming properties and may help support circulation, digestion and overall comfort during the colder months.
If you’re looking for some winter meal inspiration, the following recipes are filled with warming foods/spices, nourishing ingredients and slow-cooked flavours that align perfectly with the seasonal shift towards comforting, nutrient-dense meals.
The following is a delicious lentil curry adapted from a Melissa Hemsley recipe. While it’s not specifically slow cooked (in fact very quick so perfect for mid-week) its bursting with warming spices and beautiful flavours. It’s a favourite in my house and is always on high rotation.
Lentil coconut curry
INGREDIENTS
2 tbsps olive oil
1 tbsp ground cumin / 2tsp cumin seeds
1.5 tsp ground turmeric
1 tsp mustard seeds
1 tsp fennel seeds
2 large onions, thinly sliced
3 fat garlic cloves, finely chopped
1.5 inch ginger, finely chopped
2 large carrots, grated
2 zucchini, grated
500g red lentils (soaked overnight if possible and drained before using)
1.2 litres veg stock or chicken broth
400ml full fat coconut milk
Pinch chilli flakes or fresh red chilli
2 large handfuls of coriander, stems finely chopped
Salt & pepper
For pickled onions:
2 red onions, halved and very finely sliced
Dash of maple syrup to taste
Apple cider vinegar
Good pinch sea salt
METHOD
- In a large wide saucepan, toast the fennel and mustard seeds for a minute until they start to pop, then add the cumin, turmeric & oil.
- Add onions & sea salt, turn up the heat and fry for 3-4 minutes until the onions begin to become translucent. Add the grated carrots and zucchini and fry for 8 mins while you get on with chopping everything else.
- Add garlic, ginger, fresh or dried chilis for a few mins then add the drained, soaked lentils, coconut milk & stock/broth, stir, turn up the heat, pop the lid on & simmer for 20 mins. Give a stir every now and then so lentils don’t catch at the bottom of the pan. Take the lid off to thicken it up if you like it less soupy.
- Meanwhile, finely slice the red onions, scrunch and massage them in a bowl with salt for 30 seconds then cover with apple cider vinegar and add a dash of maple syrup. Let it sit for a minimum of 10 mins before serving – they’ll become bright pink and delicious. (Store leftovers in a jar for a few days, they are delicious on sandwiches and salads too!)
- Finely chop the coriander stems, add to the curry then once the lentils are tender, season to taste, serve up & top with a helping of yoghurt, onions & coriander leaves
Here are some additional winter recipes that are equally as delicious and perfect for a winter meal.
https://mattmoran.com.au/recipes/moroccan-lamb-shank/
https://www.donnahay.com.au/recipes/dinner/soups/lemongrass-and-ginger-chicken-soup
Please note this article is intended for general education purposes only and should not be considered medical advice. Always consult your GP or qualified healthcare practitioner before making changes to your diet, heath routine or commencing new supplements, particularly if you have existing health conditions or are taking medications.
