Winter Is Coming: 6 Steps on How to Boost Your Immune System Naturally

17th November 2020

The pandemic of COVID-19 showed us how important it is to maintain a healthy immune system. Wearing a mask and keeping social distance is essential, but you also should take care of yourself from within. Some ways of boosting your immune system may seem obvious, but they only work when applied permanently.

Preventive medicine gains its momentum today, and paying attention to the immune system is critical. You should know how to boost immunity naturally — your favourite vitamin complex may not be in stock. Also, getting yourself in the habit of contributing to your health daily will help avoid getting sick. All you need to do is to follow the next steps:

Fruits and Vegetables

To feel physically and mentally better, you need to improve your diet in the first place. Yes, it is still vital to maintain the balance of proteins, healthy fats, and carbohydrates, but is it enough? To ensure your immune system will not let you down once the colder months come, you need to provide your body with all the needed antioxidants, vitamins, and nutrients.

Undoubtedly, all fruits and veggies are healthy. According to, the most useful ones are colourful (mostly green, red, orange, and yellow).

Greenery and green vegetables contain a lot of chlorophyll that stimulates the hematopoietic system, supports the immune system, helps tissues and cells to renew, and heals the wounds. Carrots are full of beta-carotene – a unique substance with a powerful antioxidant effect and healing properties. It will strengthen immune response, protect you from cataracts, cardiovascular diseases, and cancer by preserving cells’ integrity and destroying free radicals – particles that cause early ageing.

Make sure you add to your diet colourful bell peppers, zucchini, pumpkin and its seeds, turnip, and beetroots, not to mention tomatoes, cabbage, and sweet potatoes. It would be better to eat your veggies fresh, for example, in salads or smoothies. In order to avoid issues with fibre digestion, you can still heat them.

It is a well-known fact that citruses are full of Vitamin C, useful for immunity. Introducing some alternatives will allow you to enrich your diet with additional nutrients. Add pineapples, sea-buckthorn (tea with a tsp of it is a must!) and rosehip. Oranges, grapefruits, lemons, and limes can also boost your wellbeing and overall health!


Honey is not vegan, but it’s helpful if you do consume it. Two tbsp of this superfood per day will provide you with a daily dosage of vitamins and trace elements. It has bactericidal properties that can increase natural resistance to viruses and bacteria. Honey also has no contraindications except for individual allergies. To boost your immune function, you need to eat 1-2 tbsp of honey daily.

To quickly saturate the body with useful substances, try a simple recipe: mix 30g of lemon juice, 20g of honey in a glass of warm water. Drink it in the morning on an empty stomach 30 minutes before breakfast – it will activate the immune system, stimulate the digestive tract, and strengthen the heart and blood vessels.

Ginger Root

Ginger cleanses the blood and stimulates its renewal so that infections are eliminated faster from the body. It contains vitamin C, B1, B2, iron, magnesium, and calcium that have a general tonic effect on the body. Ginger is one of the best natural preventive remedies.

Hot ginger tea is an irreplaceable remedy for the common cold that helps to fight the disease actively. It will calm the cough, remove phlegm and inflammation processes, and warm the body. The best way to make ginger tea is to, first of all, pour grated ginger root with boiling water and let it infuse for 5-20 minutes, then add it to your tea of choice. Be careful – it can be quite spicy.


It is another superfood on a list that needs to be implemented in your life because of its anti-inflammatory properties. It comes as a spice and as a fresh turmeric root, so you can choose what works best for you and use it daily!

The simplest way is to treat yourself with a cup of turmeric latte! Add a teaspoon of turmeric powder to a preheated glass of plant-based milk of your choice and stir thoroughly. Remember to add a pinch of a freshly ground black pepper to active turmeric’s properties and increase its absorption and cinnamon according to your taste. You can leave it as it is and drink before going to sleep or add it to an espresso shot in the morning for additional energy!

Echinacea (or Coneflower)

Due to its powerful immune-modulatory properties, the Echinacea herb is recognized as one of the most effective medicinal plants for enhancing immunity. Echinacea purpurea prevents microbes’ penetration through the cell membrane and blocks the very possibility of their spread through the body.

Echinacea comes in capsules, supplements as an ingredient of ointments, herbal teas, and many more. You can choose what works best for you and, for example, create your home-made tincture to ensure your immune cells get the help they need.

Essential Oils

Essential oils have an antiseptic effect, stimulate the immune system, and increase vitality. Tea tree, eucalyptus, juniper, rosemary, and lemongrass essential oils are the best for strengthening the immune functions.

Add 3-5 drops of essential oils to the bath and make it your preventive procedure 2-3 times a week. Another convenient way to strengthen the immune system with their help is to use an aroma lamp or aroma diffuser (you can add 5-7 drops of oil to the water). It will also provide you with restful quality sleep.


Your health should be your priority, especially in 2020. It requires some time to create everyday habits, but you will only benefit from it in the long run.

Maintaining your immune system does not mean you are limited to lemons and garlic only. It offers you so much more!

Create your own recipes for nutritional meals and anti-inflammatory drinks accordingly to your taste and start some new rituals. To keep yourself motivated, remember – investing in yourself never goes to waste.

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