Supporting Your Immune System Through Winter
As the weather cools down and the seasons start to shift, it’s pretty common to feel your body changing with it.
Energy can dip. Digestion might feel a bit off. Maybe you’re catching every cold your kids bring home from daycare, or you’ve noticed you’re taking longer to bounce back when you do get sick.
This time of year usually comes with a lot more pressure on the body due to things like less sunlight & more time indoors, comfort eating, lower motivation to move, and changes in routine.. All of which can influence your immune health.
And no, despite what social media would have you believe, supporting your immune system isn’t about trying the latest “immune boosting” trend or taking a cupboard full of supplements..
Most of the time, it actually just comes back to the basics.
Consistently supporting your body with enough nourishment, enough rest, and enough recovery.
Let’s Talk About Gut Health for a Minute..
One of the biggest things we look at when it comes to immune health is gut health. Yep, you read that right.
A large portion of the immune system is closely connected to the gut, which means when gut health is struggling, immune health can take a hit too. Research continues to show strong links between the gut microbiome, inflammation, and immune function (Zheng et al., 2020).
And during seasonal change, this connection often becomes even more noticeable.
If someone is constantly getting sick during winter, taking ages to recover, or feeling run down all season, one of the first things we often want to explore is what’s happening with their gut health too.
THIS is why we focus so heavily on nourishment, especially throughout the cooler months.
Food = Medicine
Warming, nutrient dense meals are so incredibly important at this time of year. Yes for comfort and warmth, but also because the body generally needs more support during colder months when stress is higher, energy is lower, and the immune system is under more pressure.
Things like slow cooked soups, stews, curries, bone broths, garlic, ginger, herbs, citrus fruits, and mineral rich foods all provide those important nutrients that help support the body when it’s under a bit more stress during colder months.
Garlic & Ginger
Garlic and ginger are two staples we constantly use during winter. Both have traditionally been used to support immune health and help regulate inflammation (Anh et al., 2020; Arreola et al., 2015), plus they’re an easy addition to meals.
Vitamin C
It’s also no coincidence that many vitamin C rich foods (like citrus fruits) are naturally in season during winter when immune support tends to become more important.
Foods rich in vitamin C, including kiwi fruit, berries, citrus fruits, broccoli, and capsicum, all provide antioxidants that help support overall immune function, particularly during times of stress or illness (Carr & Maggini, 2017).
Protein
And of course, we can’t talk about immunity without talking about protein either.
Protein provides the building blocks needed for immune cells, tissue repair, recovery, and overall resilience (Calder, 2020). Yet it’s one of the biggest things many women undereat, especially during busy seasons where meals become rushed, skipped, or built around convenience.
Simple Nourishing Meals Ideas
You didn’t think we’d write a whole blog about food and immunity without leaving you with a few nourishing meal ideas, did you?
Some easy winter staples we have on rotation include:
Slow-cooked soups and stews packed with protein, garlic, herbs, and root vegetables
Curries with ginger, turmeric, and bone broth for extra nourishment
Protein-rich breakfasts like eggs & avo on sourdough, creamy protein oats, or overnight oats with collagen
Roasted vegetables with good quality protein and healthy fats
Homemade baked beans for a warming, fibre rich meal
Nutrient-dense sausage rolls for a more balanced take on a comfort food staple (my toddler’s personal favourite)
Bone broth added into soups, sauces, or slow-cooked meals for an easy nutrient boost
Simple zucchini fritters when you need something quick and nourishing
And if you’re after some recipe inspiration, we’ve got plenty of simple, nourishing meals over on our recipe page too!
A Few Practitioner-Selected Products We’re Loving This Season
We’re very intentional with what we stock at The Equilibrium Hub. Everything in the shop is something we genuinely use, trust, or regularly recommend in clinic, especially during colder months when people tend to feel more run down.
For immune support, The Wild Zinc by Foraged For You is one we reach for often this time of year. Zinc plays an important role in immune function, skin health, wound healing, and overall recovery, particularly during periods of stress or illness.
And because we know immunity doesn’t exist in isolation, we’re also big on supporting the nervous system and gut health alongside it.
The Mother’s Blend by Foraged For You is a beautiful option for women who are feeling depleted, overstimulated, or simply needing a little more nourishment and support during demanding seasons of life.
For gut health support (which also plays a role in immune health), we love Ariya PHGG. It’s a gentle prebiotic fibre that helps support microbiome diversity without being overly harsh on digestion, which makes it a really lovely option for sensitive guts.
We also talk about protein constantly in clinic during winter (probably to the point our clients get sick of hearing it). But honestly, one of the easiest ways to support overall resilience, energy, and recovery is simply eating enough of it consistently.
The Chief Grass-Fed Collagen Protein Powder is such an easy option for adding into smoothies, oats, yoghurt, or baking when life is busy and meals need to stay practical.
And finally, hydration! AKA, one of the first things many women forget about during winter.
The Sodii Everyday Hydration Salts are great for supporting hydration and mineral intake, particularly for busy mums, breastfeeding women, or anyone feeling generally depleted and run down.
Supporting Your Body Through Winter
If you’re feeling constantly run down, getting sick often, or like your body just isn’t bouncing back the way it used to, it might be time to look a little deeper.
At The Equilibrium Hub, we take a whole-body approach to women’s health, looking at nutrition, gut health, hormones, stress, and lifestyle together in a way that actually feels realistic and sustainable.
If you’d like personalised support, you can book a consultation and start getting some clarity around what your body might need this season.
Book your 1:1 consultation here
References
Anh, N. H., Kim, S. J., Long, N. P., Min, J. E., Yoon, Y. C., Lee, E. G., Kwon, S. W., & others. (2020). Ginger on human health: A comprehensive systematic review of 109 randomized controlled trials. Nutrients, 12(1), 157. https://doi.org/10.3390/nu12010157
Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of Immunology Research, 2015, 401630. https://doi.org/10.1155/2015/401630
Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92. https://doi.org/10.1136/bmjnph-2020-000085
Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
Zheng, D., Liwinski, T., & Elinav, E. (2020). The gut microbiota shapes intestinal immune responses during health and disease. Nature Reviews Immunology, 20(9), 521–538. https://doi.org/10.1038/s41577-020-0278-4