Staying Healthy in Winter – Adelaide Naturopath Tips

30 June

As the temperature drops in Adelaide, many of us start to feel the effects: heavier digestion, low energy, increased stress, and the classic colds and flus. But winter doesn't have to leave you feeling run-down. With the right seasonal support, you can actually feel more grounded, resilient, and well.

Here are my top naturopathic strategies to keep your immune system strong, your gut happy, and your mood steady this winter.

1. Start Your Day with Warming Herbal Teas

Ginger tea is one of my go-to winter remedies. Not only does it support digestion and circulation, but it also contains natural anti-inflammatory and antimicrobial compounds — making it great for immune defence.

Tip: Add lemon and a little honey for extra throat-soothing and antimicrobial power.

2. Support Your Immune System with Key Nutrients

Vitamin C

Supports white blood cell function and antioxidant activity. Great during times of immune stress.

Zinc

Crucial for the immune system to mount a response — even a mild deficiency can weaken immunity. Zinc also helps with tissue healing and skin health during dry winter months.

Vitamin D

Levels drop in winter with less sun exposure — but it’s essential for both immunity and mood regulation. Ask your GP to check your levels, or we can order a test through my clinic.

3. Choose Warming, Cooked, Gut-Friendly Foods

From a traditional and naturopathic perspective, cold raw foods can dampen digestion in winter. Swap salads for soups, roasted veggies, bone broths, and slow-cooked stews.

Focus on:

Cooked vegetables (carrot, sweet potato, zuchinni)
Fermented foods (sauerkraut, miso) in small amounts
Warming spices like ginger, cinnamon, turmeric

4. Support Sleep & Stress to Keep Immunity Strong

Winter often brings later nights, heavier foods, and more time indoors — which can impact your sleep and stress levels. Prioritise:

A consistent bedtime routine
Magnesium-rich foods (greens, nuts, seeds)
Calming herbal teas (chamomile, lemon balm, passionflower)

5. Look After Your Gut

About 70% of your immune system lives in your gut. If you're frequently bloated, constipated, or prone to illness, it's worth taking a deeper look at your digestive health.

As a naturopath, I work with clients to identify underlying gut imbalances and tailor support — especially during winter, when our systems are more vulnerable.

Final Thoughts

Winter is a time to slow down, nourish deeply, and listen to your body. With the right food, herbs, nutrients and rhythms, you can move through the colder months feeling strong and supported — not sluggish and sick.

If you’re feeling flat, bloated, or rundown this winter, I’d love to help. I offer personalised naturopathic consults (in-person or online) to get to the root of your symptoms and support your long-term health.

Book a consult via the book online button at the top of the page.
Let’s build your winter resilience — naturally.

Travis Cleves

The Naturopathic Alchemist