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  • Writer's pictureBITESIZE Nutrition

Self-care in a mug: How to Immune Boost at Home

The “hot drink season” is here, which means it's time to start boosting your immune system. While there are many things you can do for healthy immunity, one of the most effective (and delicious) ways is to drink Winter Hot Drinks. Here are some simple tips for making immune-boosting hot drinks at home.

What’s in a Winter Hot Drink?

There are a few key ingredients that make a hot drink an immune booster. First, you will want to choose a hot drink that contains ginger. Ginger has long been used as a natural remedy for various ailments, and scientists have now backed up its efficacy. Studies have shown that ginger can help reduce inflammation and pain and has antimicrobial properties that make it great for fighting off infections.

TRY my top 3:

1. Use fresh ginger root - slice the root without peeling adding 2-3 slices to any hot drink.

2. Pukka brand - Three ginger organic tea

Ginger Honey Tea

Ginger is a naturally warming spice with potent anti-inflammatory effects. It's been used for centuries as a natural remedy for nausea, indigestion, and other gastrointestinal issues. Additionally, recent studies have shown that ginger may also help to reduce symptoms of sore throat and runny nose.

For this recipe, simply simmer 4-5 slices of fresh ginger root in 2 cups of water for 10 minutes. Remove from heat and add 3 green tea bags plus 2 teaspoons of honey. Steep for 5 minutes before enjoying.

Turmeric Tea Latte

Next, consider adding turmeric to your hot drink. Turmeric is another ingredient with powerful anti-inflammatory properties. It's also been shown to boost cognitive function and improve blood sugar control. For an extra immune boost, try adding a sprinkle of freshly ground black pepper to your drink; piperine - the active compound in black pepper - helps to increase the absorption of turmeric in the body.

Try my TOP 3:

1. Add 2-3 slices of fresh organic Turmeric root slice (without peeling) to your hot drink.

This golden latte is not only pretty to look at, but it's also full of immunity-boosting properties. Turmeric is a spice that contains curcumin, an active compound with powerful anti-inflammatory and antioxidant effects. In fact, studies have shown that curcumin can boost the immune system by stimulating the production of infection-fighting antibodies and white blood cells.

To make a turmeric tea latte, simply combine 1 cup of plant based milk, 1/2 teaspoon of ground turmeric, 1/4 teaspoon of ground ginger, 1/4 teaspoon of ground cinnamon, 1 teaspoon of honey, sprinkle of fresh ground black pepper, and 1/2 cup of brewed chai tea. Heat everything in a saucepan over medium heat until steaming hot and frothy. Enjoy!

Citrus Spice Herbal Tea

Lime, lemons, and oranges are Vitamin C-rich and wildly known as immune boosters. Research has shown that vitamin C can shorten the duration of cold symptoms by an average of 8% in adults and 14% in children. A natural cough suppressant, so it's perfect for those winter months when colds and flu are going around.

Try my top 3:

1.Add 3-4 lemon & lime slices to a cup of hot water and add a 1 teaspoon of Apple Cider Vinegar and optional 1/2 teaspoon of Honey to taste.

This bright and sunny herbal tea is perfect for those cold winter days when you need a little pick-me-up. It also doubles up as a perfect natural liver boost when taken as a first morning drink. Oranges are rich in vitamin C, which is essential for immune system health. Furthermore, cinnamon has antibacterial properties while cloves are effective in fighting off infection.

To make this tea, steep 2 bags of herbal citrus tea in 1 cup of boiling water for 5 minutes. Then add 1/4 teaspoon each of ground cinnamon and cloves along with the juice of half an orange. 1/2 teaspoon of honey can be added for sweetness if desired.

Bone Broth

Bone broth has become a popular health food in recent years due to its high protein content and numerous health benefits. Rich in minerals like calcium and magnesium, which are essential for maintaining a strong immune system, bone broth also contains glutathione, which is an important antioxidant that helps protect your cells from damage caused by free radicals.

Try my top 3:

1. Make a homemade bone broth from organic beef or chicken bones (recipe below).

2. Make a Veg stock broth from organic veg including skin peelings.

3. Here you can shop for ready-made organic broth.

To make bone broth at home, simply simmer bones from chicken, beef, or fish in water for 24 hours or longer. You can use a simple pan or a slow cooker. Once cooked, strain the broth and drink it as is or use it as the base for soups or other dishes. Any spare broth can also be frozen on the day for a future use. Drinking one cup of bone broth per day during cold and flu season helps keep your immune system strong all winter long!


So there you have it! These are just a few of the many ways that you can boost your immune system this winter with hot drinks. So next time you are starting to feel run down, reach for a mug of hot drink: your body will thank you. Stay healthy out there!

Would you like to find out about the Bite-Size Nutrition approach?

Speak with Katarina Cepinova today


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