1. The Morning Immunity Ritual (5 Minutes, Max)
Warm Lemon-Ginger Water
Ingredients:
1 cup warm water
Squeeze of fresh lemon or lime
A few slices of fresh ginger or 1 tsp powdered ginger
Why it works:
This simple drink warms digestion, reduces mucus, and wakes up sluggish winter metabolism—all while keeping lymph flowing. Since both the gut and lymph are key players in immunity, this morning ritual gives your immune system a gentle boost. Both fresh and dried ginger stimulate digestion and support immunity: fresh ginger is hotter and more energizing, clearing sluggish digestion quickly, while dried ginger is gentler, warming circulation and digestive enzymes for those with more sensitive guts.
Make it feel good:
Sip it before looking at your phone, ideally near a sunny window. You’ll get light to reset your circadian rhythm, warmth to awaken digestion, hydration to support lymph flow, and a gentle immunity boost—all in one mindful sip.
2. The “Warm Everything” Rule (Core Winter Ayurveda)
If immunity feels low, cold food = cold digestion (we want heated) and the quality of our digestion reflects how well we remove toxins.
So for 1–2 weeks, try switching to:
Warm breakfasts (oatmeal, stewed apples, eggs, broth)
Warm water or tea (avoid iced drinks completely)
Warm lunches + dinners (soups, stews, roasted veggies)
Why it works:
Warm foods = easier to digest → stronger Agni → fewer immune dips. It also helps to clear our lymph system.
Tip: Add 1 tsp ghee to soups or rice for extra Ojas-building (immunity) support. Ghee supports immunity by nourishing the gut, reducing inflammation, aiding absorption of fat-soluble vitamins, and providing antioxidants that protect and strengthen the immune system.
3. The 4 PM Reset That Prevents Getting Sick
This is the most overlooked Ayurvedic immunity practice.
At 4 PM, stop and warm the body + breath:
Make a cup of warm tea (ginger, tulsi, cinnamon)
Take 10 slow breaths from the belly
What it does:
Rebalances Vata (afternoon is peak Vata time)
Reduces cortisol dips
Supports lymphatic flow
Stops “evening energy crashes” that weaken immunity
This one feels life-changing. Tulsi (Holy Basil) supports immunity, reduces inflammation, protects against oxidative stress, aids respiratory and heart health, helps regulate blood sugar, relieves stress, and promotes detoxification.
4. The 3-Ingredient Immunity Tonic (Nighttime)
Mix:
1 tsp raw honey
½ tsp turmeric
A pinch of black pepper
Take it before bed or stir into warm water (not hot — it destroys honey’s enzymes).
Benefits:
Supports throat health, clears stagnation, reduces inflammation, boosts Ojas gently.
Works especially well if you’re feeling rundown.
Snot Relieving Tea by Julie Burnier’s True Ayurveda Guide:
Tulsi tea bag
1 teaspoon of sea salt
½ teaspoon of tumeric
Water
Fill a pot with a few inches of water and bring to a boil. Turn off the heat and add the ingredients allowing to steep for a few mintue’s. Drape head with a towel and inhale the steam for a minute or two.
5. 60-Second Nasya (Nasal Oil) for Cold/Flu Season
Put a drop of warm sesame oil or ghee in each nostril in the morning.
Why this works:
Hydrates nasal passages (your first immune barrier)
Reduces winter dryness
Helps prevent sinus infections
Calms Vata
Bonus: Your face will glow.
6. Kapha Season Movement: Slow → Strong
People push too hard in winter, then crash.
Ayurvedic immunity movement template:
Warm-up with slow flow or gentle mobility
THEN add: strength, sculpt, or a 15-minute brisk walk
Keep the total under 40 minutes
Why:
Shorter + warm + rhythmic movement supports immunity far better than long intense sessions.
7. The “Wind Down to support Ojas” Checklist
Nighttime is when immunity rebuilds.
Pick one of these (don’t overdo it):
Warm shower before bed
Oil your feet with sesame oil
Put your phone on Do Not Disturb at least 30 minutes before sleep
Sip a chamomile/tulsi tea
Doing this consistently is more potent than supplements.
8. 3 Foods to Increase in Immunity Season
Citrus Fruits – High in vitamin C, which supports Agni and strengthens immune cell function. Examples: oranges, grapefruits, lemons, limes. Fun side note* limes are less irritating to sensitive stomachs.
Ghee – Ojas-nourishing, anti-inflammatory, supports overall vitality and nutrient absorption.
Leafy Greens – Rich in vitamin A (beta-carotene), folate, and antioxidants that support healthy immune cell production and cellular repair. Examples: spinach, kale, collard greens.
9. 4 Foods to Reduce Short-Term
Just for the peak sick season:
Iced drinks
Cold smoothies
Excess sugar or pastries
Raw vegetables
These dim Agni and increase mucus.
10. One Weekly “Ojas Meal”
Once a week, make this simple reset meal: It’s a cleanse disguised as comfort food.
Kitchari: Simple, ready to cook packs linked below (just add broth and vegetables). Also good to have on hand if you get sick because the combination of mung dal and rice creates a complete, easy-to-digest protein that supports balanced energy, nourishes the cells with essential vitamins and minerals, stabilizes blood sugar, and gives your digestion a restorative break
Disclaimer:
I am not a medical doctor, and the information shared through Conscious Biome Ayurveda LLC is for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified health provider regarding any medical concerns or before making changes to your diet, supplements, or health practices.
Things to Be Careful About / Limitations
Quality and Standardization: Not all supplements are created equal. The active components (e.g., withanolides in ashwagandha) vary by extract, so it's best to pick standardized extracts from reputable brands.
Interactions: Herbs like ashwagandha, licorice, and turmeric can interact with prescription medications. For example, ashwagandha may affect immune-suppressing medications, or licorice may affect blood pressure.
Safety: While many studies show good tolerability in short-term human trials, data are more limited for long-term use, especially in vulnerable populations (pregnancy, autoimmune disease, etc.).
Supplement vs. Lifestyle: Supplements are not a substitute for other immune-supportive behaviors (sleep, nutrition, stress management, etc.).
