Natural Immunity: A Naturopathic Guide to Strengthening Your Immune System This Autumn & Winter

As the cooler months roll in for us in the southern hemisphere so do the seasonal bugs, sniffles and sneezes.

Supporting your body naturally is one of the most powerful ways to protect your body, build resilience and stay well throughout Autumn & Winter.

Using a combination of herbal medicine, nutritional support and lifestyle practices, you can boost your body's innate defence system and reduce the likelihood of getting sick - or at the very least bounce back quicker if you should succumb to illness.

Let's explore some natural ways to boost immunity and soothe symptoms with the healing power of plants, nutrition and traditional remedies.

How to Support Your Immunity - Before You Get Sick

Incorporating seasonal, organic nutrient rich fruits and vegetables is a powerful way to boost immunity.

Vitamin C - an important antioxidant that helps protect against oxidative stress, stimulates the production of white blood cells and helps to decrease inflammation. Try to get it from good food sources such as aloe vera juice, blackcurrant, broccoli, brussel sprouts, citrus fruits, guava, peppers, pineapple, potatoes, raw cabbage, rosehips, strawberries, sweet potatoes and tomatoes and high quality supplementation if appropriate.

Vitamin D - an important nutrient that can be deficient especially during the cooler months due to spending less time outdoors in the sunshine. Vitamin D is vital for immune regulation. A simple blood test can check your levels and supplementation can be a game changer if you are deficient. Sources of vitamin D include sun exposure, fish liver oils (including cod, halibut, herring, tuna), butter, egg yolk, milk, sprouted seeds and mushrooms exposed to sunlight.

Zinc - Zinc is involved in hundreds of enzymatic processes including immune cell function and healing. Food sources include beef, bilberry, brewers yeast, capsicum, egg yolks, ginger, herring, liver, milk, lamb, oysters, sunflower seeds, pumpkin seeds, seafood, whole grains, yeast. You may also find high quality supplementation of 30-50mg daily helpful if you are particularly run down.

Immune Boosting Herbs

Incorporating plant medicine into your daily routine is a gentle yet powerful way to support and maintain a resilient immune system. Whether it’s sipping on a nourishing herbal tea, adding immune-supportive herbs like garlic, ginger, and turmeric into your meals, or taking targeted supplements when needed, nature offers a rich pharmacy of healing plants to help keep your body balanced and well. Using plant medicine as part of your everyday lifestyle not only strengthens your immune defences but also fosters a deeper connection with your body’s natural rhythms and the healing wisdom of the earth. Here are just a few that I like to utilise both personally and with my clients.

Astragalus - Enhances the body's resistance to stress and infection, supports white blood cell activity and overall immune resilience (avoid in acute infections or in cases of high fever). Can be taken in tablet, capsule or liquid extract form.

Immune modulating herbs used as liquid extracts, tablets or herbal teas are a great way to strengthen the immune system naturally.

Echinacea - An immune modulator, anti inflammatory and anti viral herb. May reduce the severity and duration of colds. Stimulates the innate immune system. Dried herb can be taken as a tea or can be taken in tincture or liquid extract form or in dried powdered form in tablets or capsules.

Mullein - Mullein is a gentle yet powerful herb traditionally used to support respiratory and immune health. Rich in soothing mucilage and anti-inflammatory compounds, mullein helps to calm irritated mucous membranes, loosen congestion, and support the lungs in clearing excess mucus—making it especially beneficial during colds, flu, or seasonal changes. Its natural expectorant and antimicrobial properties also help the body fend off infection while easing discomfort in the chest and throat. Mullein can be taken in several ways: as a warm herbal tea made from the dried leaves or flowers, a tincture for more concentrated immune support, or even as a steam inhalation for direct respiratory benefit. With its mild taste and deeply nourishing action, mullein is a beautiful herb to include in your immune-strengthening routine, especially when respiratory resilience is needed.

Reishi - Balances immune response, reduces chronic inflammation and supports long term immune reslience. A nice adaptogenic herb. Can be taken in dried powdered form in tablets or tinctures or liquid extracts. The dried chopped reishi can be added to soups or bone broths.

Shiitake - Enhances immune system activity including antiviral effects. Can be taken in dried powdered form in tablets or tinctures or liquid extracts. The dried chopped reishi can be added to soups or bone broths.

Tulsi - Balances stress and immune function. A nice immune modulator, adaptogen and mildly antimicrobial. Fresh herb can be used in place of basil so it's wonderful in salads, pestos and as garnish. Dried herb can be taken as a tea.

Turmeric - Reduces chronic inflammation and modulates immune system response. Can be added to soups, curries, smoothies and lattes. Can be taken in tablet form or as liquid extract.

Withania - A wonderful adaptogen and tonic. Build stress resilience and supports immunity. Can be taken as tincture, liquid extract, powder, tablets or capsules.

We love to utilise our foundation formula, IMMUNE for extra support leading into the cooler months.

Stay Hydrated & Eat Nutrient Dense Foods

Broths, soups, herbal teas and loads of seasonal, (organic where possible) veggies to keep your body nourished and hydrated.

Prioritising sleep and quality rest is an important part keeping healthy and recovery quickly when you do get sick.

Rest & Restore

Prioritise quality sleep, lower stress triggers where possible and incorporate stress management techniques such as deep breathing, daily movement and mindfulness. Embrace slow, nourishing routines.

Natural Remedies for Cold & Flu Symptoms - Support for When You Do Get Sick

If you do come down with a cold or flu there are many ways that you can support your body to heal and fully recover in a timely manner. Here are a few of my favourite naturopathic remedies to ease symptoms and support speedy recovery.

Herbal Allies in Times of Sickness

Elderberry - Antiviral, immune boosting and soothing for a sore throat. Can be taken as a tincture, liquid extract, syrup or tea.

Thyme - Antimicrobial and great for chesty coughs and congestion. Can be taken as a tincture, liquid extract, fresh or dried herb used in cooking and in herbal teas. The fresh herb or essential oil can be used for steam inhalations. *note if using essential oils please use thyme with caution as it is a powerful antimicrobial, 1-2 drops is all you need and avoid eye contact.

Lemon Balm - A delicious antiviral herb that is tasty as a herbal tea, can also be taken as tincture, capsule or liquid extract. Lemon Balm is also an effective topical antiviral against herpes simplex virus (HSV) which also may be present in some especially if they are run down with other illnesses like the common cold or influenza.

Licorice Root - Soothes sore throats, calms dry coughs and supports adrenal function. Licorice can be used as tincture, liquid extract, dried chopped or powdered herb can be used in cooking or herbal tea.

Ginger & Cinnamon - Warming, antimicrobial and boosts circulation. A lovely addition to a hot lemon and honey tea. Both ginger and cinnamon can be used in cooking, herbal teas or as liquid extract.

Andrographis - A potent immune stimulant, often used at the onset of infection. Can be used as tincture, liquid extract or tablet form.

YEP Tea (Yarrow, Elderflower, Peppermint) - This is a really effective tea for those times when you feel like you are coming down with a cold or the flu. Brew a pot of this, enjoy and then tuck yourself into bed. You will likely break a sweat overnight and may even have some wild dreams...this is ok. This is your body doing it's thing to fight off the virus naturally. This tea supports immune function through it's antiviral, antibacterial, antiiflammatory properties. It also supports circulation and soothes the airways.

Herbal Honey - One of the most delicious ways to support your immune system is to infuse raw honey with herbs like thyme, garlic, rosemary, oregano, sage and lavender. This process takes time so you want to allow about 4-6 weeks for the honey to fully extract the rich botanical constituents from the herbs. After which time you can simply strain and bottle and add it to your favourite herbal tea, use it as a spread or in place where you would normally use honey or just enjoy straight off the spoon! I love to drizzle the "savoury" honey infused with garlic, rosemary, thyme etc over salads, pizza and pasta...yum!

Garlic, Ginger, Onions, Cayenne, Turmeric - These herbs are powerful allies in bolstering the immune system due to their rich array of antioxidants and anti-inflammatory properties and super easy to incorporate into your daily diet. Garlic and onions contain compounds that enhance immune function, while ginger and turmeric are known for their ability to reduce inflammation and fight infections. Cayenne pepper can boost circulation and promote the body’s natural defenses. Consider adding them to soups, stews, stirfrys and herbal teas. This not only enhances flavor but also provides a daily dose of immune support. If you're feeling really motivated you can brew your own batch of the traditional 'Fire Cider.'

Aromatherapy is an effective tool to open the airways, support the immune system and improve the mood.

Essential Oils - Pure essential oils are a beautiful way to support the immune system and improve breathing and open the airways. Oils like peppermint, rosemary, eucalyptus, tea tree, lemon, cedarewood and lavender are powerful resources that can be used in a variety of way such as in a diffuser or applied to the chest, pulse points, soles of the feet and either side of the spine. *note you may want to apply a carrier oil to the skin first to avoid any skin irritation from the oils as they are powerful remedies. Or you can check out our IMMUNE roller blend , a nice formula of pure essential oils mixed with organic jojoba oil that can be applied topically to the pulse points, the chest, the soles of the feet, rolled up and down the spine and even directly under the nose to help support the immune system, open the airways and boost the mood.

Naturopathic Lifestyle Medicine When You Are Sick

Reflexology is a powerful tool that can be used when you feel the beginnings of a cold. Image credit- Facial Reflexology, M. Mulle

Reflexology - If you are in the initial phases of feeling a little run down and perhaps on the verge of getting sick or at the beginnings of a cold, reflexology is a nice tool to use to boost your energy and support immune system function. Using your index fingers rub around the nostrils up and down vigourously. Do the same in front of the ears. Then using the knuckle of your thumb, vigourously rub the centre of the forehead.

Steam inhalation therapy in combination with the use of essential oils like thyme, oregano, rosemary, peppermint, eucalyptus and tea tree is an effective way of reducing symptoms, opening up the airways and decreasing risk of secondary bacterial infections.

Herbal Steam Inhalations - With eucalpytus, tea tree, lavender, thyme, rosemary and peppermint to clear sinuses and ease breathing. Can be done using a clean bowl, add a couple of drops of chosen essential oils OR a handful of fresh herbs, have a towel ready. Pour over boiling water, lean over the bowl, place towel over head and bowl and inhale slowly and deeply for 5-10 minutes. Another option is place fresh herbs or a few drops of chosen essential oils into the corner of a hot steamy shower and inhale deeply as you shower.

Neti Pot Nasal Rinse - A neti pot nasal rinse is a gentle and effective Ayurvedic practice used to clear the nasal passages, reduce sinus congestion, and support overall respiratory health. By flushing out allergens, mucus, and irritants with a warm saline solution, it can help reduce inflammation in the sinuses and promote easier breathing—especially during allergy season, colds, or sinus infections. To use a neti pot, dissolve ¼ to ½ teaspoon of non-iodised sea salt in warm, sterile water (distilled or previously boiled and cooled), then pour the solution into one nostril, allowing it to flow out the other. This can be done over a sink or in the shower with your head tilted slightly to the side. For an extra therapeutic boost, you can add a few drops of suitable liquid herbal extracts—such as Eyebright (Euphrasia), Golden Seal, Golden Rod, Licorice or Calendula—known for their anti-inflammatory and antimicrobial properties. Always ensure the herbs are diluted well and suitable for nasal use, and consult a practitioner if unsure. Regular neti rinsing can be a simple yet powerful way to maintain clear sinuses and prevent upper respiratory issues.

Mustard Poultice - A mustard poultice is a traditional, time-honoured remedy used to help relieve congestion and inflammation in the lower respiratory tract, making it a valuable tool for supporting the body during bronchitis, chest colds, and other lower respiratory infections. This is one of my personal all time favourites that was taught to me by my mum and I have used it many times on my own children.

Mustard seeds contain compounds that stimulate circulation, warm the chest, and help break up mucus, allowing the lungs to expel it more easily. To make a mustard poultice, mix 1 tablespoon of dry mustard powder with 3 tablespoons of flour, then add enough warm water to form a thick paste. Spread the paste onto a piece of cloth or muslin (never directly on the skin, as mustard can irritate), fold it over, and apply it to the chest for no longer than 15 minutes, checking the skin frequently. Always follow with a warm towel and rest, allowing the soothing warmth and therapeutic compounds to continue working. This simple remedy can be a comforting, effective addition to your at-home herbal toolkit.

Broth and soups are a delicious way to support, nourish and hydrate the body.

Bone Broth or Miso Soup - To nourish, hydrate and support recovery. Broths and soups are always a winner when you or your family members are under the weather. They offer comfort, warmth, nourishment, hydration and are easily digested and absorbed meaning less burden on the digestive system therefore allowing your body to put the energy into areas needed to recover quickly, the immune system. As an extra immune boost I love to add reishi, shiitake or maitake mushrooms to my bone broth.

Herbal teas are a delicious treat to support your immune system, offer symptomatic relief and hydrate.

Rest & Fluids - Give your body the quite, relaxed space and hydration it needs to heal. Plenty of filtered wated and warm herbal teas and lots of rest and quality sleep are imperative to fully recover.

Sunshine - Laying out in the sunshine for 20-30 minutes can be one of the most powerful tools we have at our disposal to aid in speedy recovery from illness.

Magnesium bath or foot soaks are a lovely way to ease body aches and replete magnesium levels.

Hot Baths with Magnesium Salts - Relaxes muscles and eases body aches. You can add 2-4 cups of magnesium or epsom salts to a bath for a lovely soak or 1/2-1 cup of salts to a foot tub and let your soak feet.

Sauna - Relaxes muscles, eases body aches, decreases inflammation and aids in detoxification.

Stay Warm - Stay rugged up. Paying particular attention to keeping your chest, neck, feet and kidneys warm to support immunity and reduce viral load.

Gratitude - This one might sound strange but we all will get sick from time to time and rather than being frustrated that we are being forced to slow down, take time out and recover it is important to accept what is and allow our body time to heal and be grateful that our amazing body is doing what it needs to heal and recover and know that this will pass.

As the cooler months approach, now is the perfect time to focus on strengthening your immune system and preparing your body for the seasonal shift. If you’re looking for natural, personalised support to stay well this winter, I invite you to book an appointment with me. As a qualified Naturopath, I offer tailored treatment plans that address your unique needs, helping you build a strong foundation for immune resilience. I can formulate customised herbal blends and nutritional prescriptions to support and enhance your immune function, reduce your risk of falling ill, and offer fast-acting relief should symptoms arise. Whether you're looking to prevent illness or speed up recovery naturally, I’m here to support you every step of the way with a whole systems approach to healing.

True healing and protection come from supporting the whole person — not just treating symptoms. With the right nourishment, herbal support, and daily rituals, you can move through the cooler months feeling strong, resilient, and grounded in health.

If you’re unsure where to begin or need personalised immune support you can reach out with any questions you might have at hello@gypsybellebotanicals.com or book your one on one Telehealth appointment where you can expect individualised support to help you feel your best — naturally.

Rach xx

Disclaimer:

The information provided in this blog post is for general informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified health practitioner with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking treatment because of something you have read on this website. Rachel Bonello is a qualified Naturopath in Australia and provides naturopathic advice in accordance with Australian professional and regulatory standards. If you have specific health concerns or symptoms, please consult your healthcare provider.