Cultivate Winter Immunity - Laree Rauputu, Naturopath & Medical herbalist

AS we are well into the cooler months of winter now, lighting the fire and pulling on our gumboots, winter brings a few extra challenges -especially when it comes to staying well. In rural communities, it’s not always easy to rest up when you're feeling rundown. That’s why supporting our immunity naturally - before we get sick- is one of the best things we can do. Here are some simple and effective ways to naturally support your immunity this winter:

1. Warm, nourishing kai
Your body needs warmth to thrive during the cooler months. Swap out cold breakfasts for something warming like porridge or eggs, enjoy hearty soups and broths, and sip on herbal teas with immune-supporting herbs like ginger, thyme or elderberry. These small choices help your body stay resilient and well-nourished.

2. Rest really matters
Sleep is one of the best ways we can support our health. It’s not always easy with busy family life or farm work, but even small changes - like winding down without screens or heading to bed a little earlier - can make a big difference to your recovery and immunity.

3. Herbal support
Nature gives us some powerful tools to help through winter. Herbs like echinacea, elderberry, elderflower and astragalus can help strengthen your immune system, while thyme and licorice are soothing for coughs and congestion. In the dispensary, I often create personalised herbal formulas to suit what’s going around or what your body specifically needs.

4. Support your gut health
About 70% of your immune system lives in your gut, so keeping it healthy is key. Adding fermented foods like sauerkraut, kefir, or natural greek yoghurt to your meals can help keep your digestive system strong and your immune system balanced.

5. Vitamin C and zinc – your winter essentials
Both vitamin C and zinc play an important role in keeping your immune system functioning well. They can help reduce the length and severity of colds and support your body’s natural defences. You’ll find them in foods like citrus, kiwifruit, capsicum,broccoli, kale, and brussel sprouts - oras quality supplements when you need a boost.

6. Top up your vitamin D
Even for those spending time outdoors, winter sunlight isn’t always enough to maintain optimal vitamin D levels. Supplementing with a high-quality vitamin D can support immune function and help reduce the frequency of winter illnesses. Wishing you and your wh?nau a warm and healthy winter.www.cultivatehealth.co.nz
Laree