Supporting your immune system doesn’t have to be complicated. The natural wellness tips below are practices I learned during my Naturopathic studies at university—and they’re also routines I continue to use to maintain my own health. With so many people coming down with colds lately, I hope you find these simple, at-home remedies helpful. You certainly don’t need to try everything, but even one or two small changes can make a noticeable difference.

Naturopathic Tips You Can Use at Home

These gentle, natural strategies can help support your body when you’re feeling run down or fighting off a cold. Many of them focus on hydration, warmth, rest, and nourishing foods.

Notes for Pregnancy

If you’re pregnant, you can safely use the majority of the tips listed. However, it’s best to avoid:

Hot–cold contrast showers
Cinnamon in tea

These precautions simply help keep things as safe and gentle as possible.

Supporting Toddlers With a Cold

If your toddler is under the weather, a couple of mild naturopathic approaches can help soothe symptoms:

Add a small amount of curry to their meals to provide gentle warmth.
Offer a lemon–ginger–honey tea, using half the usual amount of each ingredient so the flavor isn’t too strong.

These can provide comfort without overwhelming their palate.

Skin Brushing for Lymphatic Support

Skin brushing can help stimulate the lymphatic system—an essential part of your immune function. Unlike the circulatory system, which has the heart to pump blood, the lymphatic system has no central pump. Movement, breathing, and techniques like skin brushing help encourage lymph flow.

Why it helps:

Encourages movement of lymph
Supports immune health
Helps the body clear waste more efficiently

How to do it:

Use a natural-fibre skin brush (available from places like Boots, larger health food shops, and online).
Start at your feet and brush upward toward the heart.
Be gentle—your skin will adapt and tolerate firmer pressure over time.

Hydrotherapy: Supporting Circulation With Hot & Cool Water

Hydrotherapy uses water to stimulate the body, and it can have a surprisingly powerful impact. The hot/cool to cold method is simple and can be done in your daily shower—unless you experience nerve sensitivity, blood pressure issues, dizziness with temperature changes, or are pregnant.

How to Try Hot–Cool Showers

Shower as normal.
Increase the heat slightly until your skin becomes warm and pink.
Move the showerhead away (or stand aside) while switching to cool water – it doesn’t have to be cold! The body notices small temperature changes, and what feels cool to your hand will feel cold to your body.
Take a deep breath, and as you exhale, step under the cool water, or start to rinse your body from your feet to your head. Have the cool/cold water on you for as long as comfortable. Remember to keep breathing!
Do not exceed 30 seconds.
Pat yourself dry—avoid rubbing, which generates heat and interferes with natural rewarming.

Why the Temperature Change Helps

Warm water dilates surface blood vessels.
Cool water quickly constricts them, pushing blood deeper.
As you warm up naturally, fresh oxygen and nutrients rise back to the surface.

This technique may also help people who frequently experience cold hands and feet.

Note: The temperature difference doesn’t need to be dramatic—your body responds even to small shifts.

Sleep: A Crucial Part of Immune Function

Quality sleep is essential for a healthy immune system. Research suggests most adults need 7–9 hours each night.

If you’re regularly getting 7 hours or less, try to increase your sleep window if possible.

Parents of babies and young children may benefit from exploring safe co-sleeping options, as it can improve rest for the whole family. Always follow appropriate safety guidelines.

Nutritional Therapy for Immune Support

Food plays a major role in overall wellness. Here are some immune-supportive ingredients to include regularly:

Turmeric

Contains curcumin, a compound known for its antibacterial and antiviral properties.
Add it to curries, soups, stews, or warm drinks.

Ginger

Naturally antibacterial and antiviral.
Add to juices, smoothies, curry, or teas.

Garlic

Provides antibacterial benefits.
Add it to everything!
For best nutrient preservation, roughly chop cloves instead of using a garlic press.

Red Onion

Contains quercetin, an antioxidant that supports the body during stress and illness.

Best of all: Eat homemade curry regularly!

It naturally incorporates many of these powerful ingredients.

Healing Teas (Think of Them as Warm Medicine)

These teas are soothing, warming, and easy to make when you’re feeling run-down.

Ginger, Lemon & Honey (with Optional Garlic) Tea

1 cup boiling water
1½ inches ginger, roughly chopped
½ lemon (either squeezed or chopped with the rind removed)
1 teaspoon honey
Optional: ⅓–½ clove crushed or chopped garlic

Let the mixture steep for 15–20 minutes before drinking.

Ginger, Lemon, Honey & Cinnamon Tea

1 cup boiling water
1½ inches ginger, roughly chopped
½ lemon (squeezed or chopped with the rind removed)
1 teaspoon honey
½ teaspoon ground cinnamon

Also steep for 15–20 minutes.

Avoid the cinnamon version during pregnancy.

When to Seek Additional Support

If coughs, colds, or low immunity seem persistent in your household, it may be helpful to book a consultation. During an appointment, I can recommend personalised, safe supplement options and essential oils tailored to your needs.

A Quick Reminder

Natural remedies can be incredibly supportive, but they’re not a replacement for professional care. If you ever feel unsure about a particular technique—or if symptoms worsen—always check in with a qualified medical professional.