How to strengthen your immunity before flu season, according to Ayurveda

As temperatures dip and pollution levels fluctuate, the arrival of flu season tends to hit harder than we expect. The combination of cold weather, indoor heating, stress, and seasonal viruses often leaves the body feeling sluggish and vulnerable. Which is why preparing your immunity before the flu wave sets in is not just wise but also essential.

Nourish with immunity-focused meals:

Across India, more travellers and wellness seekers are turning to Ayurveda for preventive care. Through personalised Ayurvedic treatments, guided rituals, nutrition plans and immersive therapies, travellers are learning how spices and seasonal ingredients can support balance, detoxification and overall vitality. It’s a holistic framework that helps people build habits they can carry home long after their stay.

Also Read: Symptoms of low immunity: Boost it naturally with these tips from top immunologist

Food has always been the first line of defence. What we eat in winter directly shapes how well the body can fight infections, especially respiratory ones. Shalini Tewari, GM of Spiceology India at The Lalit Suri Hospitality Group, explains the power of seasonal nourishment. She mentions, “Detox drinks and seasonal superfoods act as the body's frontline shield during winter. Drinks infused with ginger, tulsi, turmeric, amla and pepper are all excellent for improving respiratory strength and countering inflammation, which is especially important when pollutants are high. Whereas, seasonal produce like pumpkin, sweet potato, leafy greens, sesame and jaggery provide warmth, antioxidants and essential minerals that help the immune system stay resilient.”

These daily inclusions are simple yet incredibly effective in supporting the body through viruses, pollution-related stress and the naturally slower metabolism of winter. Ayurvedic kitchens also rely heavily on functional spices like turmeric, fenugreek, black pepper, ajwain and moringa. Used thoughtfully, these spices strengthen digestion, reduce toxin buildup and can be customised according to one’s dosha — an approach many Auryedic experts adopt while suggesting meals for healing various ailments.

Build daily rituals that strengthen immunity:

While food lays the foundation, rituals maintain the structure. Winter wellness works best when supported by small, consistent habits that tune the body into its natural rhythms. Tewari outlines a few practices worth adopting, “Have warm water with spices like jeera or ginger first thing in the morning. Take out time for Abhyanga, or self-oil massage, to improve circulation and detoxification. Include 15 minutes of mindful breathing to strengthen lung capacity and eat at regular times, with the heaviest meal at lunch when digestion is strongest. Lastly, sleep early to support natural repair cycles.” These uncomplicated rituals align with the body’s internal clock, helping it build stronger resilience week after week.

Time-tested boosters:

Winter may come with its share of colds and coughs, but with the right preparation, your body can remain steady, strong and resilient. These ingredients aren’t trends but are considered as classic, reliable allies that generations have trusted. As winter sets in, certain traditional ingredients act as powerful protectors:

1.   Turmeric with black pepper: boosts anti-inflammatory healing and improves absorption.

2.   Amla: among the richest natural sources of Vitamin C, it supports strong immunity.