67. The Ayurvedic Guide To Building Immunity And Staying Healthy This Winter
Did you notice how many people got sick over the holidays this year? In this solo episode, Kate breaks down the Ayurvedic perspective on immunity—and it might surprise you.
Instead of focusing on antibodies and white blood cell counts, Ayurveda teaches us about Ojas—the "nutrient cream of the body" that creates resilience and protects tissues against pathogens. Kate explains why moisture is the foundation of immunity, especially in dry winter months, and why conventional approaches like green juices and cold smoothies might actually be working against you during this season.
This episode is packed with practical, actionable tools you can implement immediately: from nasal oiling and warm milk tonics to turmeric honey and skin massage protocols. Kate walks you through exactly how to create a protective barrier—both internally and externally—that keeps you robust, refreshed, and resilient all winter long.
If you're tired of getting sick every season, or if you're looking for a deeper understanding of what true immunity means, this episode offers ancient wisdom with modern application.
What We Cover
What Ojas is and why it's the foundation of immunity in Ayurveda
The critical role of moisture in creating resilience
Why dry environments destroy your immune system
How to protect your nasal passages with oil
Licorice tea for lung health and mucosal lining protection
The power of skin oiling as an immune barrier
How to move lymph and support detox pathways
Foods that build Ojas: nuts, seeds, dates, and warm milks
The Ojas milk recipe with almonds, dates, and warming spices
Turmeric honey for throat protection and immune response
Why bone broth and meat soups strengthen winter immunity
The importance of quality, spiced, warm foods over cold juices
Sleep as the ultimate immune protector
How to adapt these practices based on your constitution
Key Concepts Explained
Ojas: The "nutrient cream of the body"—a milky, protective substance that results from properly digested food and creates resilience against pathogens. It's what keeps living beings refreshed, robust, and resistant to disease.
Resilience vs. Immunity: Ayurveda focuses on making the patient stronger than the disease, rather than just fighting specific pathogens. It's about building overall robustness.
The Moisture Principle: Moisture anywhere is moisture everywhere. Keeping the body moist—especially nasal passages, lungs, skin, and digestive tract—is essential for maintaining the protective barriers that prevent illness.
Take Home Practices
Apply oil (nasya or sesame oil) to nasal passages daily, especially before going out or to gatherings
Drink licorice tea to moisturize lungs and mucosal linings
Oil your skin 1-3 times per week with warm oil massage, moving upward to support lymph
Keep your neck and chest warm with turtlenecks and scarves
Make Ojas milk: blend soaked almonds (skins removed), dates, milk of choice, and warming spices like cinnamon, cardamom, nutmeg, and dried ginger
Prepare turmeric honey (equal parts turmeric powder and honey) and take a teaspoon at first sign of sore throat
Eat warm, moist foods: soups, stews, bone broths, and spiced meals
Include Ojas-building foods: nuts, seeds, dates, warm spiced milk
Add turmeric to your cooking and drink turmeric milk or tea
Prioritize sleep above all else—it's the special sauce for immunity
Use steam, saunas, or hot showers to keep respiratory passages moist
Dry brush before oil massage to move lymph
Recipes Mentioned
Ojas Milk:
1 cup milk (dairy or plant-based—ensure plant milks are nut/seed-rich, not mostly water)
1-2 fresh Medjool dates (or other moist dates)
6-8 almonds, soaked 6-8 hours and skins removed
Warming spices: cinnamon, cardamom, nutmeg, dried ginger (any or all)
Warm milk in pot, add dates and almonds, blend with immersion blender, add spices, drink warm
Turmeric Milk:
8 oz warm milk of choice
1/2 - 1 teaspoon turmeric powder
Dried ginger and other warming spices
Sweeten with date or small amount of honey
Whisk and drink warm
Turmeric Honey:
Equal parts turmeric powder and raw honey
Mix into paste
Take 1 teaspoon at first sign of sore throat or immune challenge
Products & Resources Mentioned
Nasya oil (available at Ayurvedic Living Institute favorites page)
Sesame oil for nasal and skin application
Natural bristle dry brush
Licorice tea
Turmeric powder
Raw honey
Quality dairy or plant-based milks
Warming spices: cinnamon, cardamom, nutmeg, dried ginger
Call to Action
If this episode helped you understand immunity from a new perspective, please subscribe to Everyday Ayurveda with Kate and share it with someone who keeps getting sick. For more Ayurvedic wisdom and support, visit healwithkate.org.
Health Disclaimer
The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.
Connect with Kate: https://www.healwithkate.org
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Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter
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