How to Boost Immunity During Winter

How to Boost Immunity During Winter

Staying healthy and runny-nose-free during winter can seem a difficult task, but it’s not impossible. The most effective way to protect yourself from getting sick is by taking small preventative steps to ensure your immune system is performing at its best during the season of sniffles.

At Roogenic, we’re here to equip you with preventative tips and tricks to stay healthy and boost your immunity during the colder months. 

Here are five ways to boost immunity during winter:


  1. Ensure you’re getting enough vitamin C
    This water-soluble vitamin is renowned worldwide for its active role in boosting immunity and immune function. It’s essential for the growth and repair of tissue all over the body, meaning it assists in wound healing, and the maintenance of healthy joints and bones, cartilage, teeth, and skin. Also considered an antioxidant, vitamin C helps to protect against oxidative damage and premature ageing, and fight free radicals in the body.

    What we suggest: Try adding some Kakadu Plum to your diet, It has the world’s highest natural source of vitamin C, which is essential for immune function. The native fruit also contains antioxidants, fibre, magnesium, folate, and calcium which can help prevent premature ageing, improve skin health and balance iron levels. This superfruit has a delicious flavour similar to stewed apples and pears. It’s so potent in vitamin C that you only need around 1g to reach your daily recommended intake. 

Find out more about Kakadu Plum here



  1. Make sleep a top priority.
    We know. We don’t have to remind you that high-quality sleep is the answer to almost everything…but we may need to emphasise just how crucial it is for an effective immune system. During sleep, our bodies undergo mass restoration and healing. However, if you’re prone to waking up during the night or having low-quality sleep, this could affect your body and in-turn reduce your immune function.

    What we suggest: Improving your sleep hygiene is fundamental to getting some high-quality shut-eye. The best way to do this is to make sure you’re paving the way for your body to unwind when it needs to. This means limiting blue light before bed, avoiding high-stress tasks, and keeping work, studies, and televisions outside the bedroom. Read our 5 tips for getting a good night’s sleep here.

    Try unwinding 30 minutes before bed with a mug of our Native Sleep Tea or Native Relaxation Tea. These blends contain Jilungin, an ancient sleep aid of the Nyul Nyul community and have helped tens of thousands of customers reclaim their night’s sleep. 

Shop our sleep blends here



  1. Think about Zinc.
    Zinc is essential for immunity, healthy cell function and development. It interacts with the thousands of proteins found in your body and is needed for almost 300 enzyme processes. Good zinc intake can help to improve the healing of wounds, thyroid function, eyesight, and smell, and as it’s a powerful antioxidant, it protects your body against oxidative damage.

    What we suggest: Lemon Myrtle and Quandongs are medicinal native Australian plants with high levels of zinc and calcium, meaning not only are they great for boosting immunity, but also for keeping teeth and bones healthy. You can find these two bushfoods in our naturopath-designed Immunity Tea from our Wellness Range. This blend has a delicious fortifying citrus flavour and is designed with ingredients such as Lemon Myrtle and Quandongs which can help to build immunity and boost immune function. 

View our Immunity Tea here.

  1. Don’t forget the gut
    Your gut and its microbiome are made up of bacteria that play an important role in your immune function and how you feel both inside and out. During winter, your body can slow down its metabolism to save energy after exposure to cold temperatures, meaning that digestion is not optimal and can result in constipation, bloating or discomfort.

    What we suggest: Our Metabolism Tea is naturopath formulated and designed with ingredients that can help to improve digestion, and gut health, regulate blood sugars, and boost metabolic function, in turn boosting immunity and helping to fortify the body against sickness. The ginger in the blend also helps to warm up the body during the winter months. 

View our Metabolism Tea here.



  1. Exercise when you can
    Exercising regularly helps to regulate your blood sugar and alleviate stress, making it easier for your circulatory system to respond fast when a bacterial or viral infection (the common cold or flu) enters the body. It can also help to fight against chronic illnesses and health concerns such as heart disease.

    What we suggest: We know that the idea of waking up early during winter to get a quick walk in before work isn’t everybody’s cup of tea. If you find it’s too cold or you’re too tired to, we recommend trying at-home exercises or yoga in the comfort (and warmth!) of your own home.

Stay healthy this winter with these five simple steps. It could be the difference between spending the upcoming months in bed with an uncomfortable temperature or being healthily out and about. 

Find out more about winter wellness in our new Winter Wellness guide, which features tips, recipes, and information on how your body reacts to colder temperatures, and how to stay healthy during this time. This guide is free with any purchase from our Wellness Range including our Metabolism Tea, Immunity Tea, Revive Tea, Awaken Tea, Focus Tea, and Collagen Tea. 

Shop our Wellness Range here.

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