The Public Herbarium

leaves and flower fo dandelion (Taraxacum officinale)

Building Immune Resilience and Respiratory Health for the Cooler Months

Autumn in New Zealand brings cooler temperatures, shorter days, and the transition from outdoor summer living to more time indoors. This seasonal shift challenges our immune and respiratory systems as we’re exposed to more viruses in close quarters, deal with temperature fluctuations, and adjust to reduced sunlight. Herbs can help strengthen your defences, support respiratory health, and ease the transition into winter.

This guide focuses on practical herbal strategies for building resilience during autumn’s unique health challenges.

Cultural Context and Scope

Rongoā Māori and Traditional Seasonal Practices

This guide addresses autumn herbal support from a Western herbalism and evidence-based perspective. It is important to acknowledge:

Rongoā Māori is a Complete Healing System:
Rongoā Māori (traditional Māori medicine) has its own seasonal practices, protocols, and healing frameworks passed down through generations. It encompasses spiritual, physical, and communal dimensions that extend far beyond the herbal preparations discussed here.

This Guide’s Scope:
This document presents autumn herbal strategies based on:

This Guide Does NOT:

For Rongoā Māori Knowledge:
Those seeking rongoā Māori knowledge and traditional seasonal practices should connect with:

Mānuka as Taonga:
Mānuka (Leptospermum scoparium) is a taonga (treasure) species with deep cultural significance in rongoā Māori. While this guide discusses mānuka honey from a Western evidence-based perspective, users should understand that:

Complementary Approaches:
Western herbal knowledge and rongoā Māori can coexist respectfully when boundaries are clear and cultural authority is honoured.

Why Autumn Herbal Support Matters

Prevention over Crisis:
Supporting your immune system proactively—before you get sick—is far more effective than scrambling for remedies when you’re already ill. Autumn is the ideal time to build resilience.

Empowerment:
Understanding how herbs work (not just “take this for that”) empowers you to make informed choices, adapt remedies to your needs, and use herbs confidently.

Accessibility:
Many powerful immune-supporting herbs are affordable or free—thyme from your garden, ginger from the supermarket, elderberries foraged locally. This knowledge removes barriers.

Connection to Season:
Working with herbs creates awareness of seasonal rhythms—when elderberries ripen, when to harvest thyme, when your body needs warming support. This deepens your relationship with place and season.

Cost Savings:
A jar of elderberry syrup costs $20-40 in stores but can be made at home for $5-8. A season’s worth of echinacea tincture might cost $60 in stores but $15-20 in bulk dried root.

Understanding Autumn Health Challenges

Seasonal Immune Transition

Why we get sick more in autumn:

Increased Indoor Time:

Temperature Fluctuations:

Reduced Sunlight:

Drier Air:

Why this matters: Your immune system works harder during seasonal transitions. Supporting it proactively—before you get sick—is more effective than waiting until symptoms appear.

Regional Autumn Variations in Aotearoa New Zealand

Autumn health challenges vary significantly across New Zealand’s regions:

Northern NZ (Auckland, Northland, Bay of Plenty):

Central NZ (Wellington, Taranaki):

Southern NZ (Canterbury, Otago, Southland):

Coastal vs. Inland:

Adapt timing and emphasis of herbal strategies to your specific region. If you’re experiencing warm, humid autumn (Auckland), prioritise antimicrobial support. If you’re already into cold, dry nights (Southland), emphasise warming and moistening herbs.

Respiratory System Vulnerability

Your respiratory system (nose, throat, lungs) is your first line of defence against airborne pathogens.

How it protects you:

What compromises it:

Herbal support helps by:

Key Autumn Herbs for New Zealand

Echinacea (Echinacea purpurea/angustifolia)

Botanical drawing of Echinacea (Echinacea purperea)
Echinacea (Echinacea purperea)

Why it’s valuable: Echinacea is one of the most researched immune-supporting herbs, with solid evidence for reducing cold duration and severity.

How it works: Echinacea contains compounds called alkamides and polysaccharides that stimulate white blood cell activity. These immune cells are your body’s defense force—they identify and destroy viruses and bacteria. Echinacea essentially helps your immune system respond more quickly and effectively when exposed to pathogens.

When to use:

How to use:

Important note: Echinacea is an immune stimulant—it increases immune activity. This is good for fighting infections but not appropriate for autoimmune conditions or during allergies (which are already overactive immune responses). For allergies, use immune modulators instead (see Spring guide).

Safety: Very safe for most people. Not recommended for those with autoimmune conditions, HIV, or tuberculosis. Safe for children over 2 years (adjust dose by weight).

Drug Interactions:

NZ availability:

Budget Alternative: Garlic

Can’t afford echinacea tincture ($15-30)? Raw garlic is nearly as effective for immune support and costs $0.50-2.00/bulb:

Thyme (Thymus vulgaris)

Thyme (Thymus vulgaris) leaves and stems
Thyme (Thymus vulgaris)

Why it’s valuable: Thyme is a powerful respiratory herb with antimicrobial and antispasmodic properties. It’s your go-to for coughs and respiratory infections.

How it works: Thyme contains thymol and carvacrol—volatile oils with potent antimicrobial effects. These compounds disrupt bacterial and viral cell membranes, providing direct protection against respiratory pathogens. Thyme also relaxes bronchial muscles, easing coughing spasms.

Uses:

How to use:

Safety: Very safe as culinary herb and tea. Avoid medicinal doses during pregnancy. Safe for children over 2 (reduce dose).

Allergies:
If allergic to plants in Lamiaceae family (mint, oregano, basil), may react to thyme. Test small amount first.

NZ availability:

Elderberry (Sambucus nigra)

Elder (Sambucus nigra) berries
Elder (Sambucus nigra)

Why it’s valuable: Elderberry has strong antiviral properties, particularly against influenza. Research shows it reduces flu duration and severity.

How it works: Elderberries contain anthocyanins (purple pigments) that inhibit viral neuraminidase—an enzyme flu viruses use to spread from cell to cell. By blocking this enzyme, elderberry limits viral replication, reducing illness severity.

Uses:

How to use:

Making Elderberry Syrup:

Ingredients:

Instructions:

  1. Combine elderberries, water, and spices in pot
  2. Bring to boil, reduce heat, simmer 30-40 minutes until liquid reduces by half
  3. Mash berries with potato masher
  4. Strain through cheesecloth, squeezing to extract all liquid
  5. Allow to cool until lukewarm (not hot—heat destroys honey’s beneficial enzymes)
  6. Stir in honey
  7. Store in glass jar in refrigerator (keeps 2-3 months)

Safety: Cooked berries are very safe. Never consume raw elderberries. Flowers are safe (see Spring/Summer guides). Safe for children over 1 year (never give honey to infants under 1).

NZ availability:

Can’t Access Elderberries?

Elderberries aren’t widely cultivated in NZ and foraging requires knowledge. Alternatives:

Ginger (Zingiber officinale)

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it’s valuable: Ginger is warming, anti-inflammatory, and supports circulation—perfect for autumn’s transition to cooler weather.

How it works: Gingerols and shogaols (ginger’s active compounds) have several actions: they reduce inflammation (helpful for sore throats, inflamed airways), improve circulation (brings warmth to extremities), and support immune function.

Uses:

How to use:

Safety: Generally very safe. High doses (>4g dried ginger daily) may increase bleeding risk if taking anticoagulants. Moderate amounts (1-2g daily) safe during pregnancy for nausea.

Drug Interactions:

NZ availability:

Mānuka Honey (Leptospermum scoparium)

leaves and flowers of mānuka (Leptospermum scoparium)
Mānuka (Leptospermum scoparium)

Why it’s valuable: Mānuka honey has unique antimicrobial properties beyond regular honey, making it particularly effective for throat infections and wound healing.

How it works: Mānuka honey contains methylglyoxal (MGO)—a compound that gives it significantly stronger antimicrobial activity than regular honey. It works through multiple mechanisms: creating an acidic environment hostile to bacteria, drawing moisture out of bacterial cells (osmotic effect), and the MGO directly damaging bacterial proteins. The hydrogen peroxide naturally present in honey adds additional antimicrobial action.

Traditional Use:
In rongoā Māori, mānuka has been used traditionally for various healing purposes. For traditional knowledge and cultural protocols, consult qualified rongoā practitioners through Te Paepae Motuhake, local marae, or Māori health providers.

Current Research:
Modern research confirms mānuka honey’s effectiveness against antibiotic-resistant bacteria including MRSA, making it valuable for:

How to use:

Understanding MGO ratings:

Higher MGO = stronger antimicrobial activity but also higher cost. For autumn immune support, MGO 100-250+ is usually sufficient.

Safety: Very safe. Not for infants under 1 year (botulism risk from any honey). Safe for diabetics in moderation (still contains sugar).

NZ availability:

Cultural Note:
When purchasing mānuka honey, consider supporting Māori-owned producers. This honours the cultural connections to this taonga species and supports communities with traditional knowledge of mānuka.

Simple Herbal Formulas for Autumn

Immune Support Tea Blend

Ingredients:

How to make:
Mix dried ingredients in jar. Use 1-2 teaspoons per cup, simmer 10 minutes, strain, add honey.

When to use:

Why it works: Combines antiviral (elderberry), antimicrobial (thyme), warming/anti-inflammatory (ginger, cinnamon), and vitamin C (rosehips, orange peel if added).

Fire Cider (Traditional Immune Tonic)

Fire cider is a traditional folk remedy—a spicy, warming vinegar infusion that supports immunity and circulation.

Ingredients:

Instructions:

  1. Place all ingredients except honey in quart jar
  2. Cover completely with apple cider vinegar
  3. Seal with plastic lid (vinegar corrodes metal) or wax paper under metal lid
  4. Shake daily
  5. After 4-6 weeks, strain through cheesecloth, squeezing well
  6. Add honey to taste (1:1 ratio is traditional)
  7. Store in refrigerator

Dosage: 1-2 tablespoons daily for prevention, up to 4-6 tablespoons daily when sick.

Why it works: Combines antimicrobial herbs (garlic, horseradish), immune support (elderberry, ginger), and warming circulation stimulants. Vinegar extracts and preserves compounds.

Autumn Lifestyle Support

Immune-Supporting Nutrition

Eat seasonally:

Reduce immune stressors:

Prioritise Sleep

Why it matters: During sleep, your body produces and releases cytokines—proteins that target infection and inflammation. Sleep deprivation reduces these protective proteins.

Autumn sleep tips:

Manage Stress

Chronic stress suppresses immune function by elevating cortisol, which dampens immune responses.

Autumn stress management:

Hygiene Basics

Simple practices make huge difference:

When to Seek Professional Help

See a healthcare provider if:

Herbs support health; they don’t replace appropriate medical care.

Growing Autumn Herbs in NZ

Herbs to plant in autumn for next year:

Echinacea:

Thyme:

Elderberry:

Mānuka:

Container Growing (Balcony/No Garden)

Don’t have garden space? Grow these in pots:

Thyme:

Ginger:

Even tiny spaces can grow powerful medicine.

Budget-Friendly Autumn Immune Support

If money is very tight, prioritise these:

  1. Garlic (raw): $0.50-2/bulb, lasts 1-2 weeks, potent immune support
  2. Ginger: $3-6/100g, makes 4-6 cups strong tea, warming and anti-inflammatory
  3. Thyme (grow your own): $5-8 one-time plant cost, provides years of harvest
  4. Honey (any type): Even non-mānuka honey is antimicrobial for sore throats ($5-10/jar)
  5. Onions: $2-5/kg, quercetin-rich, antimicrobial, use liberally in cooking

Free options:

This basic toolkit—garlic, ginger, honey, onions—costs under $20 and provides strong immune support for an entire season.

Where to Source Autumn Herbs in NZ

Dried herbs and tinctures:

Fresh herbs:

Mānuka honey:

Typical costs:

Summary: Your Autumn Herbal Toolkit

For immune prevention (start early):

For first sign of illness:

For respiratory symptoms:

For general wellness:

Autumn in Aotearoa is beautiful—the leaves turn, the air crisps, and there’s a cozy quality to shorter days. With these herbal allies supporting your immune and respiratory systems, you can enjoy the season’s gifts while staying healthy and resilient.

References

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Kemmerich, B., Eberhardt, R., & Stammer, H. (2006). Efficacy and tolerability of a fluid extract combination of thyme herb and ivy leaves in adults suffering from acute bronchitis with productive cough. Arzneimittelforschung, 56(9), 652-660.

Zakay-Rones, Z., Thom, E., Wollan, T., & Wadstein, J. (2004). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. Journal of International Medical Research, 32(2), 132-140.

Wild Dispensary. 5 herbs for respiratory health that you need to know about. Retrieved from https://wilddispensary.co.nz/blogs/news/herbs-for-respiratory-health

CNM College of Naturopathic Medicine. (2023). 7 natural remedies for autumn immunity. Retrieved from https://www.naturopathy-uk.com/news/blog/2023/10/12/7-natural-remedies-for-autumn-immunity/

Disclaimer: This guide is for educational purposes only and is not medical advice. It does not represent rongoā Māori traditional knowledge or practice. For rongoā Māori knowledge and traditional seasonal protocols, consult qualified rongoā practitioners through Te Paepae Motuhake, local marae, or Māori health providers. Always consult qualified healthcare practitioners before using herbal remedies, especially if pregnant, nursing, taking medications, or having medical conditions. Seek immediate medical attention for severe respiratory symptoms, high fevers, or any concerning symptoms.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.