Natural Immune Boosters for Winter: How Herbal Tea Can Keep the Colds Away
By Madeleine Lewin, Founder of Lewin Naturopathy | Herbal Expert & Tea Alchemist
Sniffle Season Is Here… But You Don’t Have to Suffer
Winter has officially arrived — and with it, the dreaded parade of colds, coughs, and the “I-think-I’m-coming-down-with-something” whispers at work. If you're constantly catching every bug that goes around, it might be time to give your immune system a little love.
As a naturopath and herbal tea alchemist, I believe in practical, plant-based support that fits beautifully into your daily life. So I created Defence Tea — a powerhouse blend of immune-boosting herbs designed to keep those winter lurgies at bay.
Why Herbal Tea Is One of the Best Natural Immune Boosters
When it comes to natural remedies for colds, herbal tea is one of the simplest and most effective ways to strengthen your immune defences — especially if it’s made with the right combination of herbs.
Let’s meet the stars of Defence Tea, and take a look at the science behind why they work.
Elderflower: The Traditional Cold Remedy Backed by Science
Elderflower has long been used in natural cold remedies for its antiviral and anti-inflammatory effects. Herbalist have used elderflower to remedy typical winter afflictions such as the common cold, influenza, fever, ear aches, and coughs.
Elderflower is gentle enough for daily use but powerful enough to give your immune system a solid nudge in the right direction.
Lemongrass: Fresh Zest, Strong Defence
Lemongrass offers more than a citrusy zing — it’s a natural antimicrobial. A 2010 study in Asian Pacific Journal of Tropical Medicine confirmed its antibacterial properties, making it a great choice for immune support in winter.
Plus, it gives Defence Tea a refreshing twist you’ll love on cold, grey mornings.
Peppermint: Nature’s Decongestant
That cooling sensation you get when sipping peppermint tea? That’s menthol in action. A 2025 placebo-controlled study (top tier research) in Clinical Epidemiology and Global Health found that peppermint oil improved respiratory symptoms and helped reduce congestion.
Perfect for clearing the nose and soothing the sinuses — especially when those first sniffles hit.
Ginger: The Warming Warrior
Ginger is a hero herb for winter. It supports circulation, fights inflammation, and is packed with antioxidants. A fascinating 2013 study in the Journal of Ethnopharmacology looked at how fresh ginger can help fight off a common cold-like virus called RSV. The researchers found that fresh ginger stopped the virus from multiplying in human lung cells — in fact, it reduced the virus's activity by more than 70%! Even more impressive, ginger helped block the virus from latching onto and getting inside the cells in the first place. This means ginger could be a powerful natural ally in helping to prevent and reduce the severity of respiratory infections.
Plus, it gives Defence Tea that warming, spicy edge that feels like a hug in a cup.
Lemon Peel: The Unsung Hero of Immune Health
Lemon peel is rich in vitamin C and flavonoids that help neutralise free radicals and support immune function. It also aids detoxification — which can be especially helpful when you’re fighting off illness.
In Defence Tea, it lifts the whole blend with its brightness and zing.
Herbal Tea That Works: What Makes Defence Tea So Special?
Crafted by hand and blended with intention, Defence Tea isn’t just about the ingredients — it’s about ritual, resilience, and reclaiming your health one soothing sip at a time. Whether you’re feeling run down, surrounded by sick kids, or just want to get through winter unscathed, this tea is your go-to daily immune support.
And if you’re thinking “tea is lovely, but I need a deeper reset…” — that’s where an online naturopathic consultation comes in.
Ready to Overhaul Your Health This Winter?
If your immune system feels like it’s been running on empty (or hiding under the doona), you’re not alone. Let’s work together to create a personalised plan that nourishes your body, supports your immunity, and brings back your energy.
Book a free 15-minute discovery call with me by emailing lewinnaturopathy@gmail.com and we’ll find the best approach for your unique health goals — whether that’s daily herbal support or a full naturopathic overhaul.
Where to Buy Defence Tea
You can find Defence Tea in our online apothecary. It's caffeine-free, suitable for daily use, and perfect for adults, kids and teens looking for gentle, effective immune support.
In summary, if you’re tired of feeling wiped out every winter, you don’t have to keep pushing through. The right herbs, in the right blend, can make all the difference. So here’s to a stronger, sniffle-free season — one cup of tea at a time.
Stay warm, stay well, and don’t forget your socks.
With herbal love,
Madeleine
Herbal Tea Alchemist & Founder of Lewin Naturopathy
