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How to Boost Immunity Before Winter and Stay Active

With autumn’s arrival and winter approaching, our bodies naturally prepare for a more demanding season. Cold days, shorter daylight hours, and frequent weather changes can weaken the immune system if we don’t give it enough care. This article offers proven tips for strengthening your immunity with tea and vitamin bomb recipes, as well as suggestions for autumn workouts – indoors or outdoors – to keep your body and mind in harmony.

Boosting Immunity: Tea and Vitamin Bomb Recipes

Your immune system is the key to staying healthy throughout the winter. According to immunologists, it’s important to focus on getting enough vitamins C, D, and zinc, which help support your body’s defenses. Autumn provides plenty of ingredients to prepare immune-boosting drinks right in your own kitchen.

🍃 Recipe: Immune-Boosting Tea with Sea Buckthorn and Ginger

Sea buckthorn is rich in vitamin C, while ginger has anti-inflammatory properties.

Ingredients: 1 tbsp dried sea buckthorn, 1 cm fresh grated ginger, 1 tsp honey, a pinch of turmeric, 250 ml hot water.
Instructions: Pour hot water over sea buckthorn and ginger, let steep for 10 minutes. Strain, add honey and turmeric for extra immune support. Drink warm 1–2 times a day.
Tip: Add a slice of lemon for an extra dose of vitamin C.

🍃 Rosehip Tea for Immune Support

Rosehips contain up to 10 times more vitamin C than citrus fruits, according to the Nutrition Journal (2018).

Ingredients: 1 tbsp dried rosehips, 250 ml boiling water, 1 tsp honey (optional).
Instructions: Pour boiling water over the rosehips, cover and steep for 15 minutes. Strain and add honey for sweetness. Drink morning and evening for the best results.
Tip: Add a pinch of cinnamon for a warming touch.

🍃 Linden Blossom Tea for Relaxation and Immunity

Linden blossom tea is a traditional remedy known to support immunity and ease cold symptoms.

Ingredients: 1 tbsp dried linden flowers, 250 ml hot water, 1 tsp honey.
Instructions: Pour hot water over the flowers, steep for 10 minutes. Add honey and drink warm before bedtime.
Tip: Combine with a piece of ginger for extra warmth.

🍃 Vitamin Bomb with Cranberries and Honey

Cranberries are an excellent source of antioxidants and vitamin C.

Ingredients: 100 g fresh cranberries, 1 tbsp honey, juice of 1 orange, 1 tsp ground hazelnuts.
Instructions: Blend the cranberries with orange juice, add honey and hazelnuts for flavor and zinc. Enjoy in the morning on an empty stomach or as a snack.
Tip: Store in the fridge for up to 2 days and consume fresh.

🍃 Sage and Thyme for a Sore Throat

At the first signs of a sore throat or cold, herbs like sage and thyme can provide relief.

Preparation: Pour 200 ml boiling water over 1 tsp dried sage or thyme, steep for 5–10 minutes. Use as a gargle 2–3 times a day, or drink diluted with honey.
Tip: Inhaling steam from sage tea can relieve a stuffy nose and soothe your throat.

Experts recommend supplementing vitamin D (2000 IU daily) during the winter months when sunlight is scarce, combined with a balanced diet rich in fruits and vegetables.

Autumn Exercise Tips: Indoors and Outdoors

Physical activity is another pillar of good health. Make the most of the last sunny days!
Autumn walks in nature are not only relaxing but also a great way to get gentle exercise. A 30-minute walk in nature twice a week improves cardiovascular health and boosts mood. Put on comfortable shoes, wrap up in a warm jacket, and head to the forest or park. Add a brisk pace on hills for a cardio effect.
Breathing fresh air strengthens your lungs and increases oxygen intake.

If it’s too cold outside, try outdoor bodyweight exercises in your garden – squats, push-ups, or jumping jacks (10 minutes a day) are enough to maintain your fitness.
At home, you can easily create a simple workout routine without expensive equipment. Trainers recommend 20-minute bodyweight sessions to strengthen muscles and improve circulation.

For best results, combine immune-boosting habits with regular exercise. And don’t forget – sleep (7–8 hours) and hydration (2–3 liters of water a day) are just as important. This autumn ritual will help you enter winter stronger and healthier. Start today and give your body the care it deserves.