Ayurveda expert shares spices, herbs and daily habits to boost immunity this winter season

As per an Ayurvedic expert, herbs like turmeric, tulsi, and amla don’t just treat symptoms; they help the body adapt to seasonal changes. (Picture Credit: Pexels)

When the cold winds start nipping and sniffles are in the air, we often reach for quick fixes, a tablet here, a syrup there. But long before the pharmacies of the world, Ayurveda offered something gentler and more enduring: herbs, spices, and mindful daily habits that strengthen the body and soothe the mind.

According to Dr. Shweta Yadav, BAMS, Ayurveda expert, Sheopal’s, “Ayurveda is about supporting the body’s natural resilience. Herbs like turmeric, tulsi, and amla don’t just treat symptoms; they help the body adapt to seasonal changes.” Incorporating them into your food or teas can help keep winter colds and stress at bay.

From the haldi doodh or turmeric milk to amla, the Ayurvedic kitchen is a treasure trove. “Each herb carries its own magic, from calming inflammation and boosting immunity to balancing digestion and supporting mental clarity.” says Dr Yadav, adding, “Small daily practices, combined with mindful meals and gentle movement, can have lasting benefits.” She further suggests herbs, spices, lifestyle adjustments and simple routines to follow during the colder months.

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Herbs to welcome winter with warmth and resilience:

Turmeric: Its active compound curcumin helps reduce inflammation and modulate immunity. “A pinch in dal, soup, or milk, paired with black pepper, can make a big difference,” says Dr. Yadav.

Tulsi: A natural adaptogen, tulsi supports respiratory health and helps the body manage stress. A daily cup of tulsi tea is a simple way to stay resilient.

Amla: Rich in vitamin C and antioxidants, amla strengthens immunity. It can be taken fresh, as juice, or as Chyawanprash, an age-old rejuvenator.

Ginger: The Universal Medicine
Fresh or dry, ginger stimulates digestion, eases bloating, supports circulation, and helps fight infections. Dr. Yadav adds, “It’s a real all-rounder for winter wellness.”

Guduchi: Known as Amrita, Guduchi boosts immunity, manages fevers, detoxifies, and even supports memory and stress balance.

Check out these kitchen tips and warming foods:

Spices like cumin, black pepper, cinnamon, dry ginger, and fennel enhance digestion and metabolic fire.
Warming infusions: Boil tulsi leaves with cinnamon and fennel; sip throughout the day.

Winter-friendly foods:
Warm kichadi with ghee and cumin
Seasonal stews with turmeric, mustard seeds, hing, coriander
Amla chutney or Chyawanprash daily
Turmeric milk before bed
Ginger-tulsi tea with jaggery for low-energy days
Movement, sleep, and stress matter too

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Ayurveda does not separate lifestyle from food. Dr. Yadav suggests, “Gentle walks, a few Surya Namaskars, and a consistent sleep routine help digestion and circulation. Stress-relieving herbs like Ashwagandha can support hormonal balance, while a weekly oil massage calms nerves and boosts immunity.”

Dr. Yadav also shares a simple 7-day immunity-boosting routine:

Morning: Drink warm lemon-ginger water
Breakfast: Opt for oats or moong chilla with ghee and cinnamon
Midday: Include whole grains, dals vegetables, and warming spices
Afternoon: Soothe your throat with tulsi or fennel infusion
Evening: Prefer light dinner. Try to eat your dinner before 8 PM.
Bedtime: Drink turmeric milk, and spend some time with yourself. Maintain a ‘no screen’ timeWeekly: Gentle oil massage can help bring rest and relief

FAQs on how spices and herbs help boost one's immunity:

Q. How do spices and herbs support the immune system?
Many contain antioxidants, vitamins, and anti-inflammatory compounds that strengthen immune defenses.

Q. Which spices are best for immunity?
Turmeric, ginger, garlic, and black pepper are known for their immune-boosting and antimicrobial properties.

Q. Can herbs really help prevent illness?
While they can’t replace medicine, herbs like basil, oregano, and thyme may help the body fight infections naturally.

Q. How should I add them to my diet?
Use fresh or dried herbs and spices in cooking, teas, or smoothies for regular immune support.

Q. Are there any risks in using too many spices or herbs?
Yes — excessive use can cause stomach irritation or interact with medications, so moderation is key.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.