Change of season is always a challenging time for the body to adapt and adjust. Therefore it is quite easy to get sick or catch a flu especially when one is living a busy life and there are daily stresses to deal with. The only way to avoid getting sick is to look after one’s immune system with diligence and pro-active attitude. If the immune is strong, the viruses and bacteria will not have an affect and if they do get hold of you, you will recover fast. 

Immune system and digestive system or gut health are directly related. By strengthening the immune you are making your gut health stronger and vice versa.

I would like to share some Ayurvedic and Herbal Wisdom that can be applied to your daily life with ease. Below are few immune building tips to inspire you to stay healthy and positive:


  • Really increase the consumption of fruits and foods rich in vitamin C – all citruses, incl citrus peel (make sure it is organic), papaya, berries
  • Turmeric is an amazing immune building and anti-inflammatory spice. It can be used in cooking or fresh in salads or can be made into Golden Milk. Check out my recipe for this creamy, comforting and immune boosting drink : Golden Milk Gorgeousness 
  • Fermented foods like Sauerkraut and Kombucha are highly beneficial to your gut health thus enhancing your immune health.
  • Reishi and Chaga Medicinal Mushrooms are known for their immune building properties in Chinese Traditional Medicine. A little goes a long way. 1/4 to 1/2 tsp of Reishi  or Chaga extract powder in warm water will not only protect your immune system, it will build a robust immunity going forward. Check out here for more information.  I have a blog post sharing my experiences with Reishi, Click here to read. 
  • Miso soup – mix a tsp of miso paste and 1 tsp of apple cider vinegar in vegetable broth or chicken broth and drink a small cup before breakfast and dinner. It not only nourishes the cells but acts as an appetite stimulant.
  • Use warm spices in cooking or tea will help keep your digestive system warm and immune strong –  cardamom, cinnamon, ginger, clove, turmeric, black pepper, fennel, fenugreek. 
  • Eating small amount of raw or cooked garlic is very helpful if you want to protect your immune system or get over a flu or cold. It is important to note that garlic reduces blood pressure. It also has sulphur. Some people might feel the the effects, so tune in to your body and decide how much is just enough.
  • Other Herbs and Supplements that are really helpful: Olive Leaf Extract, Zinc and Selenium, Vit D3 and K2, Vit C, Echinacea tincture
  • If you like green of fruit based smoothies, they can be cooling on the system esp if the season is spring, winter or autumn., It is recommended to add warming spices to balance it out – ginger, turmeric, cinnamon, cardamom.
  • Regular exercise will not only move the blood and lymph but also de-stress your mind and release happy hormones – endorphins. It works wonders for body and mind. A combination of brisk walk, resistance training, yoga or pilates is great. Most important thing is to keep up the regularity and do some form of exercise daily that you enjoy and look forward to.
  • Regular warm oil Ayurvedic Massage will improves the circulation and activate the lymphatic system, thus keeping your immune strong. 
  • Get plenty of sunshine to keep your Vitamin D reserves full and mood uplifted. Vit D is an important immune booster. If you don’t get enough sunshine take Vit D3 supplements combined with Vit K2 for optimal absorption.1
  • Keep warm and not expose to cool winds, it is quite important to keep the immune strong esp  in spring and autumn seasons. I personally love shawls and leg warmers and warm socks for extra comfort.
  • Meditation is really important to de-stress the mind and thus strengthen the immune system. A daily ritual of 10  min meditation will do wonders for your health and well-being.
Below are some informative science based articles on human gut health and immune health and their inter-connection –
The Gut : Where Bacteria and Immune System Meet
The Impact of Diet and Lifestyle on Gut Mircrobiota and Human Health
Blog posts on Medicinal Mushrooms: Read here

Wishing you great health, peace and longevity!