The Wellness Edit with Zoë Jordan
Thrive Through Winter: Strengthen Your Immunity with Food, Herbs, and Habits.
Ah, winter. The season of cozy sweaters, crackling fires, banana breads —and the dreaded onslaught of colds and flu. But this year, let’s rewrite the script. Instead of reacting to every sniffle and cough, why not set your body up to handle anything the season throws at you? As Hippocrates wisely said, ‘Let food be thy medicine and medicine be thy food.’ Armed with nourishing ingredients, healthy habits, and trust in nature’s incredible power, you can build resilience, keep inflammation low, and face winter with confidence.
Trust Nature First
In a world where quick fixes are everywhere, it’s easy to reach for flu tablets or Calpol at the first sign of a cough. But what if, instead, we let nature have its moment? Our bodies are remarkably designed to heal, and with the right support—through herbs, food, rest, and hydration—we can often weather seasonal bugs without relying on pharmaceuticals. Trust in nature doesn’t mean ignoring medical intervention when it’s truly needed, but it does mean pausing to ask: Have I given my body the tools it needs to recover naturally?
Immune-Boosting Foods and Herbs
Here’s what you should have in your immunity arsenal this winter:
- Elderberry and Echinacea
These herbal heroes are the winter warriors you need. Elderberry is packed with antioxidants and antiviral properties to fend off seasonal viruses. Echinacea, meanwhile, shines when taken at the first sign of illness, helping reduce symptoms and recovery time. Add elderberry syrup to your tea or smoothies—it’s a hit with kids, too. - Turmeric
Golden and glowing, turmeric is a natural anti-inflammatory powerhouse. Make a simple paste with ground turmeric, black pepper, coconut oil, and raw honey (the black pepper increases turmeric’s absorption). Store it in the fridge and stir it into soups, teas, or even warm milk for a comforting, immune-boosting treat. - Quercetin-Rich Foods
A plant flavonoid found in apples, onions, kale, and berries, quercetin is a secret weapon against inflammation. Snack on blueberries or toss onions into your meals to pack an antioxidant punch. - Ginger and Garlic
Fresh ginger tea is a winter must-have, while roasted garlic turns any meal into an immunity boost. Both are natural antivirals that fight inflammation and support your body’s defences. - Fermented Foods
Your gut is the command centre of your immune system, and probiotics from fermented foods like yogurt, kefir, and kimchi keep it in top shape. Pair with ginger to amplify the effects. - Vitamin C and Zinc
The classics never fail. Citrus fruits, kiwi, and bell peppers are rich in vitamin C, while zinc-heavy foods like pumpkin seeds and shellfish power up your immune cells. - Immunity-Boosting Smoothie.
Make immune health a family affair by blending this smoothie for kick-ass immunity:
- 1 banana
- ½ cup frozen berries
- 1 cup spinach
- ½ cup plain yogurt or kefir
- 1 tsp elderberry syrup
- ½ tsp ground turmeric
- 1 cup almond or coconut milk
Lifestyle tips to Winter-proof your health.
Lifestyle choices play a significant role in supporting your immune system throughout the colder months. Sleep is a cornerstone of health, providing the body with the time it needs to repair and fortify itself. Aim for 7–9 hours of restful sleep each night, complemented by calming rituals like reading or an Epsom salt (magnesium) bath to wind down. Staying active is another crucial factor; gentle movement such as brisk walks or family hikes not only improves circulation but also boosts immunity, and of course getting outdoors is a game-changer.
Cold water therapy, like sea swims or quick cold showers, is an invigorating way to lower inflammation, stimulate circulation, and activate immune cells. The endorphin rush you get afterwards is an added bonus. For a contrasting approach, infrared saunas offer warmth, relaxation, and detoxification while helping reduce inflammation and improve sleep. (Though, let’s agree to keep the phones out of the sauna—I’m talking to you dude at my local sauna, as I carve out a sacred 20 minutes to rest and restore, no I don't want to hear you watch CSI Miami pal)
Stress management is equally vital, as chronic stress undermines immunity. Finding ways to recharge, whether through meditation, yoga, getting your hands dirty with some clay, singing and laughing with your tribe, or grounding practices like barefoot walks in nature, can work wonders for your resilience.
Finally, let’s not overlook hydration, the unsung hero of immunity. Staying well-hydrated supports the body’s detoxification processes keeps mucous membranes moist (your first line of defence against germs), and aids digestion and nutrient absorption. Make water, herbal teas, and warm broths your go-to choices to maintain optimal hydration during the colder months.
The Bigger Picture
Health isn’t seasonal; it’s a year-round commitment. Viruses lurk everywhere—on doorknobs, in classrooms, or even riding home on your kid’s backpack. The goal isn’t to avoid them entirely but to cultivate a body that can face these challenges head-on. Prevention is the cornerstone: by fuelling yourself with nutrient-rich whole foods, harnessing the power of herbs, staying hydrated, and prioritizing self-care, you can build an immune system that stands resilient.
This winter, shift your mindset from simply surviving the Ibiza season to thriving within it. When you are strong and your body is in peak condition, you can maintain the energy and focus needed to perform at your best - whether in work, fitness, or daily life. Embrace the habits that strengthen your foundations, skip the stress, and step into the colder months with confidence, knowing you’ve equipped yourself with the tools to stay well and stay on track to meet your goals.
What’s one small change you can make today to support your immune system for the long term?
Zoë Jordan is a high-performance and wellness coach. Following 15 years as an award-winning fashion designer, Zoë's career pivoted at 40 to encompass a life dedicated to wellness, fitness and optimum health. She lives in Palma with her three daughters and represents Ireland at international padél.
