Joana Deplazes , 9 October 2025
Aromatherapy
Strengthening the immune system with essential oils – staying healthy in the cold season
When the days get shorter and the temperatures drop, we realise that our immune system has to work harder. In winter, the air is often cold and dry, which increases the risk of catching a cold or flu. What's more, we often feel tired and exhausted during this time. This makes it all the more important to provide targeted support for body and soul. In this article, we show why essential oils can provide valuable support during this time.
Find out in this article
- Immune system in balance
- Boost the immune system with essential oils
- Which essential oils strengthen the immune system?
- Essential oils and aroma diffusers
- Use in everyday life – small rituals for more well-being
- Dosage and safety with essential oils
Immune system in balance
Our immune system works day and night to protect us from pathogens such as viruses, bacteria, fungi and parasites. It recognises foreign invaders and ensures that they are rendered harmless so that we stay healthy. It is not only external factors that can weaken it. Our thoughts and feelings also have a direct influence on our immune system. Those who often suffer from high levels of stress risk having a negative impact on the body and can therefore increase the risk of inflammation. Inflammation is a natural reaction of our body. However, when they become chronic, they put a strain on our organism and make us more susceptible to disease.
Boost the immune system with essential oils
The immune system is particularly challenged in the autumn and winter months. When the air is cold and dry and you spend a lot of time indoors, this can increase your susceptibility to viruses. Dry air dries out the mucous membranes and makes it easier for viruses to enter the body. What's more, the body produces less vitamin D with less sunlight, which further weakens the body's defences. The dark and short days can affect your mood and put a strain on your immune system.
Which essential oils strengthen the immune system?
Especially at this time of year, essential oils can be a beneficial support for the immune system. They not only have an effect through their scent, but also help to reduce stress and promote emotional balance. Findings from psychoneuroimmunology confirm this: immune function is strengthened with anything that contributes to stress management. Essential oils in particular demonstrate this impressively in practice. Sense of smell and immune function are closely linked. "Pleasant fragrances can positively influence immune functions by improving mood" (1).
Reducing stress favours the reduction of inflammatory processes in the body, which relieves the immune system and strengthens the body's defences. This is because prolonged stress weakens the immune system and promotes inflammation. Less stress, on the other hand, helps the body to recover and strengthen its defences. In this way, essential oils indirectly help to make the body more resistant to pathogens. There are also essential oils that heal the symptoms of a cold. You can find out more about this in our article "Essential oils for colds: which active ingredients help?". The natural properties of essential oils make them valuable companions for the cold season.
Each essential oil has specific properties that can help strengthen our immune system.
- Fragrance oil Lavender: promotes calm and relaxation, helps you switch off and improves the quality of your sleep.
- Retreat and Refresh fragrance oils: lift the mood, energise and have an uplifting effect. The oil blend Retreat combines orange and clove as its main ingredients. The oil blend Refresh consists of lemon and rosemary.
- Relief fragrance oil: supports the respiratory tract and relieves the symptoms of a cold. It also has a strengthening effect, ideal for the cold season. The main ingredients of the oil blend Relief are eucalyptus and thyme.
- Recharge fragrance oil: has an invigorating and calming effect on the body. The main ingredients of the oil blend Recharge are fir and pine.
Essential oils and aroma diffusers
An aroma diffuser is a simple and effective way to utilise the power of essential oils in everyday life. The fragrance is distributed evenly throughout the room.
An aroma diffuser is also ideal for use as part of small everyday rituals. You can create a soothing atmosphere after just a few minutes. The gentle fragrance of essential oils can have a calming effect, increase well-being and turn the moment into a short break from hectic everyday life. This conscious time-out reduces tension and stress.
Use in everyday life – small rituals for more well-being
In order for the beneficial oils to unfold their full effect, it is worth consciously incorporating them into your everyday life. In the morning, you can use a refreshing scent, such as Lemon and Peppermint, to start the day feeling wonderfully alert and focussed. If you use Retreat or Refresh essential oil blend at lunchtime, you will feel more relaxed and motivated. If you lie in bed at night and can't relax, the Lavender fragrance will help you to calm down and fall asleep.
There are other important factors that contribute to a strong immune system. For example, it is important that you get regular outdoor exercise, eat a balanced diet and make sure you get enough sleep. Small relaxation rituals and breathing exercises can help to reduce emotional stress and support the body's defences.
Dosage and safety with essential oils
When using essential oils, it is important to pay attention to the dosage. Please note that these are highly concentrated plant extracts. It is therefore important to observe the recommended amount. In the event of skin irritation or allergic reactions, it is advisable to adjust or discontinue use. Particular care should be taken in households with small children, as some oils are not suitable for children. If you are unsure, do not hesitate to seek professional advice from a doctor or pharmacist.
Would you like to learn more about how aromatherapy works and how it can help you feel better and improve your mood?
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