Getting Ready for Autumn: Immunity-Boosting Herbal Teas

The First Pot of Tea in Autumn

The air is slowly cooling down. You know that fresh, slightly tangy autumn scent that wafts in when you open the window in the morning? Now, that's the perfect time to grab a cup of hot tea and sip it. As the steam touches your face, a small "reset" ritual begins for both your body and soul.

Autumn isn't just a season where leaves change color; it's also a time when our immune system needs to prepare for a new routine. Changing weather, a hectic work schedule, and a rush to school—all of this puts additional strain on our bodies. That's why autumn is the perfect time to boost our immune system and stay one step ahead of illness.

In this article, we will rediscover ancient herbal tea traditions in the light of modern science, discuss the most effective tea herbs that strengthen immunity, practical blend suggestions, and small but effective rituals that you can integrate into your daily life.

This is not just a "tea guide"; it's an invitation to take a short break, a breath, an invitation to renewal.

Why Does Immunity Weaken?

Autumn is a transitional season in nature's cycle. The sun's duration shortens, the air cools, and our bodies undergo an intense adaptation process to adapt to this new rhythm. It's during this time that our immune system becomes more sensitive.

Seasonal Transition and Adaptation

A hot-cold imbalance challenges the body's thermoregulatory mechanisms. Sudden temperature changes weaken the upper respiratory tract's defensive barriers, paving the way for illnesses like colds and the flu.

Sleep Patterns and Vitamin D Deficiency

Reduced daylight hours can affect the balance of melatonin and serotonin, which can lower our sleep quality. It also reduces vitamin D absorption from sunlight, which is crucial for the proper functioning of immune cells.

Stress and Intense Tempo

The pace of school, work, and city life accelerates in the fall. When stress hormones (especially cortisol) remain elevated for extended periods, they suppress the immune system, making us more susceptible to infection.

Nutritional Disorder

Eating habits also change during seasonal changes. When you don't consume enough fruits, vegetables, and fluids, the body's essential antioxidants and vitamins are depleted. This can lead to an increase in free radicals and cell damage.

Quick Note: The foundation of maintaining a strong immune system is regular sleep, a balanced diet, adequate fluid intake, and stress management. This is where herbal teas come into play, both with their functional components that support the body and their ritualistic effect that calms the mind.

For more detailed information, you can read our article " Benefits of Herbal Teas on General Health " .

Tea Plants That Support Immunity

1. Green Tea – The Power of Antioxidants

Green tea is rich in polyphenols, particularly catechins . Research shows that catechins neutralize free radicals in the body, supporting the health of immune cells.

• Scientific Reference:
  – Cabrera et al., 2006, Journal of the American College of Nutrition : It has been reported that the catechin content of green tea increases antioxidant capacity and supports cellular immunity.
• Ritual Suggestion: In the morning, steep it in 80°C hot water for 2-3 minutes. You can boost the vitamin C boost by adding a few slices of fresh lemon.

2. Ginger – Warming and Natural Anti-Inflammatory

Gingerol , found in ginger, has anti-inflammatory and antimicrobial properties. It soothes the throat and calms the stomach during colds.

• Scientific Reference:
  – Grzanna et al., 2005, Journal of Medicinal Food : It has been stated that ginger reduces the inflammatory response and supports the adaptive response of the immune system.
• Ritual Suggestion: Boil 1-2 slices of fresh ginger for 5 minutes, add honey and lemon and drink.
• Extra Tip: Adding a few drops of ginger oil to a diffuser for aromatherapy can both clear the mind and relieve cold symptoms.
• Recommended Reading: “Aromatherapy Oils: Areas of Use and Proper Methods of Use”

3. Echinacea – Natural Immune Modulator

Echinacea has been found to be particularly effective in shortening the duration of upper respiratory tract infections.

• Scientific Reference:
  – Shah et al., 2007, Lancet Infectious Diseases : Echinacea supplementation has been shown to reduce the risk of colds by 58% and shorten symptom duration by 1.4% days.
• Ritual Suggestion: Steep for 10 minutes. It has a slightly floral flavor; you can use it alone or blended with chamomile.
• Recommended Reading: “Benefits of Herbal Teas on General Health”

4. Linden and Lemon Balm – Calming Power

Linden and lemon balm both calm the nervous system and improve sleep quality, which indirectly helps strengthen the immune system.

• Scientific Reference:
  – Cases et al., 2011, European Journal of Medical Research : Lemon balm extract has been found to have positive effects on anxiety and insomnia.
• Ritual Recommendation: It's recommended to drink it 30 minutes before bedtime. This will improve sleep quality and help your body recover throughout the night.

5. Rosehip and Hibiscus – Vitamin C Bomb

Rosehip is one of nature's highest sources of vitamin C. When combined with hibiscus, it creates a powerful antioxidant blend.

• Scientific Reference:
  – Chrubasik et al., 2008, Phytotherapy Research : It has been reported that rosehip powder has high antioxidant capacity and supports immunity.
• Ritual Suggestion: Steep for 10 minutes. The color is red, and the taste is slightly sour and refreshing.

Mini Recipes – Autumn Mixes

Let us offer practical recipes that the reader can apply immediately:

• Energizing Mixture:
  1 teaspoon of green tea + 1 slice of fresh ginger + 1 teaspoon of honey
• Relaxing Blend:
  1 pinch of linden + 1 pinch of lemon balm + a few drops of lemon
• Detox Mix:
  1 tablespoon rosehip + 1 teaspoon hibiscus + cinnamon stick

All the herbs we use in these recipes are available in Libade's artisan tea collection. Explore the collection

How to Brew Herbal Tea?

The effectiveness of herbal teas depends not only on the herbs you use but also on how you brew them. Improper water temperature or prolonged steeping can cause beneficial compounds to be lost.

Correct Water Temperature

• Green tea: 70–80°C (use slightly cooled water instead of boiling water)
• Herbal teas (linden, lemon balm, rosehip): 90–95°C
• Roots and flowers such as ginger & hibiscus: Steep with boiling water for 5–10 minutes

Brewing Time

• Average: 5–7 minutes (waiting too long will give a bitter taste)
• For hardy plants such as rosehip and hibiscus: 10 minutes
• For Echinacea: 8–10 minutes

The Right Equipment

Experience the full color, scent, and aroma of herbs using a glass teapot or French press.
Keep the lid closed while brewing to prevent the essential oils from being lost with the steam.

Recommended Reading: “Everything You Need to Know About Herbal Teas: Brewing, Types, and Benefits”

Turn It Into a Daily Ritual

Take herbal teas beyond being a health supplement; turn them into a mindfulness practice.

Morning Ritual

A 5-minute breathing exercise and a cup of green tea before starting your day refreshes the mind and stimulates the metabolism.

Lunch Break Refreshment

A quick break at the office: A mini "energy reset" with ginger or rosehip tea. A healthy snack to go with it.

Evening Calm

Drinking linden and lemon balm tea 30 minutes before bedtime can help you fall asleep easier when accompanied by soft music.

Create Your Own Autumn Ceremony

This fall, you can start with small steps to support your immune system and take care of yourself.
A cup of tea is not just a hot drink; it is a break you give yourself, a ritual that nourishes your mind and soul.