Cozy Immunity: Supporting Your Health This Fall and Winter

Cozy time with Tracy!

As the crisp New England air rolls in and the leaves begin their dazzling shift from green to gold, I find myself reaching for my favorite cozy clothes, a comfy blanket, and mug of something warm. My cat-companion, Tracy (my son named her…long story) nestled in next to me as if to say, “It’s hibernation time, Mom.” But while this time of year feels comforting, it also brings that inevitable, and familiar uptick in sniffles, sneezes, colds, and flu. Boooo!

Let’s not enter the season all ready feeling defeated!  Let us take a proactive start with focusing on immune support through nourishment, rest, and ritual so we can feel our best while enjoying all the fall and winter beauty!

Strengthening Immunity Naturally

Your immune system is your body’s frontline defense, and it thrives when supported from multiple angles: nutrition, movement, rest, and stress balance. Fall’s shift in light and temperature can be hard on the body, so this is the perfect time (drumroll….):

• Eat seasonally: Root vegetables, squash, and dark leafy greens are full of immune-loving vitamins like A and C.

• Stay hydrated: Cooler temps can trick us into drinking less water, but hydration keeps lymph fluid moving…a key part of immune defense.

• Prioritize sleep: Your body restores immune cells during deep rest. Shorter days are nature’s invitation to slow down, rest and repair.

• Manage stress: Chronic stress suppresses immune function. Try mindful walks through the colorful New England trails, or other sites of nature’s beauty that may be near you. Start an evening ritual of journaling with a warm drink in hand…

My Favorite Immune-Boosting Ginger Tea

If you’ve worked with me, you already know…I love ginger!!! It’s warming, anti-inflammatory, and incredibly supportive for digestion and immunity. Here’s a simple ritual you can cozy up with all season, and beyond:

Ginger-Lemon ImmuniTea

Ingredients:

• 2-3 inches fresh ginger root peeled, and sliced

• 3 cups filtered water

• Juice of ½ lemon (or more to taste)

• 1-2 tsp raw honey (optional but soothing)

Directions:

1. Add sliced ginger to a small pot with water.

2. Bring to a boil, then reduce heat and simmer for 10-15 minutes.

3. Strain, stir in lemon juice and honey, and pour into your favorite mug.

4. Wrap up in your coziest blanket, sip slowly, and breathe in that “hug-in-a-mug”.

*Optional boost: Add a pinch of cayenne for extra circulation or a dash of turmeric for anti-inflammatory support.

Bonus Recipe: Golden Immunity Soup

Ingredients:

• 1 Tbsp olive oil

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 Tbsp grated fresh ginger

• 1 tsp turmeric

• 2 carrots, chopped

• 1 cup butternut squash, cubed

• 4 cups vegetable or chicken broth

• 1 cup shredded cooked chicken or chickpeas

• Handful of kale or spinach

• Sea salt and pepper to taste

• Fresh lemon squeeze before serving

Directions:

1. Sauté onion, garlic, and ginger in olive oil until fragrant.

2. Add turmeric, carrots, and squash; cook for a few minutes.

3. Pour in broth and simmer until veggies are tender (about 20 minutes).

4. Stir in chicken or chickpeas and greens, season, and finish with lemon.

It’s a warm hug bowl of yum…and delicious way to nourish your immune system from the inside out!

Embrace the Season

This time of year reminds us to slow down, get cozy, and take care of ourselves. Immune health isn’t just about supplements, and stews…it’s about aligning with the rhythm of the season, listening to your body, and finding joy in small rituals.

So pull on those fun, fuzzy socks, brew your ginger tea, and watch the leaves fall, or listen to your favorite podcast. Your immune system, and soul will thank you!

-Heather