No Thyme For the Flu - Empowered Immunity and Winter Wellness
As winter settles in, many of us notice how quickly illness can seem to move through families, workplaces, and communities. Shorter days, colder temperatures, travel, and more time indoors all place added demands on the immune system. While we can’t control every exposure, we can choose how we support our bodies.
Healthy Intuitive Nutritional Therapy (HINT) is rooted in self-empowerment, learning to listen to your body, recognize seasonal patterns, and respond with intention rather than reaction. Immune support isn’t about fear or rigidity; it’s about cultivating trust in your ability to prepare, nourish, and care for yourself through changing seasons.
Winter wellness begins with awareness, continues with preparation, and is sustained through gentle, consistent support.
Intuition First: Listening Before Reacting
Your body often whispers before it shouts. Subtle fatigue, dryness, sinus pressure, disrupted sleep, or feeling “run down” are invitations to respond early rather than push through.
HINT encourages:
Noticing patterns across seasons
Responding to early signals instead of waiting for full depletion
Choosing supportive practices that feel sustainable, not overwhelming
This intuitive awareness becomes the foundation for every other tool you use.
Empowerment Through Preparation
Preparation is an act of self-trust—not an expectation of illness.
Having supportive options available at home or while traveling allows you to respond calmly and confidently to stress, exposure, or early symptoms. A small immune kit—tailored to your preferences—can include teas, tinctures, foods, or capsules that feel aligned with your lifestyle.
I recommend:
A well-stocked home kit for fall and winter,
A simplified travel version for busy or high-exposure periods,
When support is already within reach, you’re less likely to feel reactive or depleted.
The Foundations That Sustain Everything
Before adding herbs or supplements, it’s essential to honor the basics. These are not optional—they are the scaffolding that allows immune support to work effectively.
Key foundations include:
Sleep, hydration, adequate protein, and natural light, all of which play essential roles in immune regulation,
Hand hygiene, which has been shown to reduce the spread of respiratory illness,
Ventilation and air filtration, especially during colder months spent indoors.
*Herbal and nutritional support works best when layered on top of these foundations—not used as a replacement for them.
Trusted Herbal Allies for Winter Immune Support
This is not a comprehensive list, but these herbs are reliable, time-tested allies I return to year after year. Use them intentionally and seasonally, guided by how your body responds. Remember that you can get many of the products I use through my Fullscript dispensary or through other product lines at discounted prices! See the links below to my products page to learn more and purchase:
Echinacea
Often used at the early stages of immune challenge, echinacea is a short-term ally when the body feels run down or after increased exposure. I use it intentionally rather than daily.
Both the plant’s upper parts and roots are used in tablets, tinctures, extracts, and teas.
Numerous studies have found that this plant may help your immune system combat infections and viruses, which could help you recover faster from illness.
Find my suggestion for Echinacea extract here.
Elderberry
A gentle, family-friendly favorite for fall and winter.
Naturally rich in anthocyanins (a group of antioxidants found in red, purple, and blue fruits and vegetables that support immune function).
Commonly used to help reduce the severity and duration of upper respiratory symptoms.
Available as syrups, tinctures, teas, or capsules. Find my suggestion for Elderberry here.
Astragalus
Astragalus is best suited for long-term, seasonal support rather than acute illness.
Traditionally used in Chinese Medicine to support immune modulation, respiratory health, and energy
Can be taken as a tincture, capsule, or powdered root added to food or tea.
Find my suggestion for Astragalus tincture here.
*Important note: Astragalus may not be appropriate for individuals who are pregnant or breastfeeding, or those with autoimmune conditions, blood disorders, diabetes, or hypertension. Always consult a healthcare provider before use.
Osha Root (Ligusticum porterii)
Osha is a more specific, intentional herb traditionally used for sinus and bronchial support.
Long valued in Native American and Hispanic herbal traditions.
Known for decongestant properties and potential antibacterial and antiviral activity.
This is an herb I reserve for targeted use during colder months.
Find my suggestion for Osha root here.
Thyme in concentrated form (or fresh as Tea)
Thyme has a long history of traditional use for throat and respiratory comfort.
Contains volatile oils such as thymol and carvacrol with antimicrobial and antioxidant properties.
Find my suggestion for Thyme tincture here.
*Please note: Thyme is best avoided during pregnancy.
Seasonal Use Over Habitual Use
While some herbs are considered safe for ongoing supplementation, HINT emphasizes seasonal and intentional use. Fall and winter are ideal times to focus on sinus, bronchial, and immune resilience, while allowing the body rest from unnecessary supplementation in other seasons.
Immune-Supporting Foods as Daily Medicine
Herbs are powerful, but food is where immune support becomes woven into everyday life.
Fermented Foods
Kimchi, sauerkraut, and kombucha provide live cultures that nourish the gut microbiome. Because much of immune activity occurs in the gut, microbial balance is foundational to resilience.
Gently Cooked Dark Leafy Greens
Lightly cooking greens improves digestibility and mineral absorption during colder months. These greens provide essential micronutrients that support immune signaling.
Choosing organic when possible may reduce pesticide exposure, which research suggests can interfere with immune function.
Bone Broth
Traditionally prepared bone broth (simmered 24–48 hours) contains amino acids such as glycine and glutamine that support gut lining integrity—an essential component of immune health. For a much quicker version, you can use an Instant Pot and get the same result.
Homemade or carefully sourced organic broth is preferred over canned versions.
Medicinal Mushrooms
Shiitake, maitake, and reishi contain beta-glucans that support immune communication and white blood cell activity.
Enjoy them in:
Soups and broths
Stir-fries
Teas or powdered blends.
Wild-Caught Salmon & Sardines
Fatty fish provide vitamin D, a nutrient closely linked to immune regulation.
Sardines are especially beneficial due to their small size and low toxin accumulation.
Salmon offers a favorable omega-3-to-mercury ratio, supporting healthy inflammatory balance.
A Gentle Reminder
Herbs and foods are supportive tools—not substitutes for individualized medical care.
Health Disclaimer:
This information is for educational purposes only and is not intended to diagnose, treat, or cure any condition. Always consult your healthcare practitioner before beginning any new supplement, especially if you are pregnant, nursing, managing a medical condition, or taking medications.
Preparing your immune toolkit is an act of self-empowerment. With intention, awareness, and seasonal support, you can move through winter feeling grounded, prepared, and deeply supported—wherever the season takes you.
References & Further Reading
Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition
Rondanelli et al. (2018). Micronutrients and immune system. Journal of Clinical Medicine
Vetvicka & Oliveira (2014). β-glucans and immune modulation. Journal of Nutrition
Holick, M. F. (2017). Vitamin D deficiency. New England Journal of Medicine
Cryan et al. (2019). The microbiota–gut–brain axis. Physiological Reviews