As weather conditions continue to shift, health experts are advising people to focus on steady daily habits rather than short-term solutions to maintain immunity. Nutritionists and doctors say immunity is built through simple routines that support the body consistently, especially during colder months.
A winter-friendly routine, according to experts, begins early in the day with warm water after waking and brief exposure to morning sunlight. This is often followed by tulsi-based herbal tea, which is known to support respiratory health and ease congestion. Throughout the day, drinking warm water or herbal infusions and eating seasonal meals rich in whole grains and vegetables help maintain gut health and stable energy levels. Light physical activity, such as a short walk after lunch, also supports glucose control, which plays a role in immune balance.
Evenings are seen as important for recovery. Adding turmeric to food or warm drinks may support the body’s inflammatory response and help with overnight repair. Adequate sleep, reduced screen exposure before bedtime, and simple breathing exercises further help the body restore cells and regulate hormones.
“In both research and traditional wisdom, immunity is a daily practice, not a seasonal panic response,” said Ruchi Sharma, Nutritionist, in collaboration with Organic India. She added that herbs such as tulsi, amla, ginger and turmeric help create a natural rhythm the body responds to during winter.
In Guwahati, local retailers report steady demand for herbal teas, turmeric, ginger and immunity-focused products during winter. Sellers say consumers are increasingly choosing natural and routine-based wellness options, reflecting a growing awareness of long-term health practices over quick remedies.