The Immune System protects and defends your body from disease. When the immune system is underactive, the body is susceptible to recurring and life-threatening infections. So how can you improve your immune system and prevent infections? When the overall body is strong and healthy, the immune system tends to function better. Here are some natural ways to boost your health and immunity.

  • Healthy Diet
    • More fruits and vegetables
    • More natural foods, less processed food, less sugar
    • Garlic: allicin in garlic boosts immunity, is antibacterial and antiviral (chewing raw garlic is especially effective)
    • Probiotics: fermented foods like yogurt, kefir, kimchi, and sauerkraut contain good gut bacteria (probiotics) which keeps the body healthy and prevents bad bacteria
    • Prebiotics: foods that contain fiber provide prebiotics, which is food to fuel probiotics
    • Vitamin C: decreases severity and duration of infections (oranges, broccoli, kiwi, cantaloupe)
    • Antioxidants: protects body against oxidative stress (colorful fruits and vegetables)
    • Drink enough water: about 8 cups a day
    • List of Immune-Boosting Foods: citrus fruits, red bell peppers, broccoli, berries, wheatgrass, garlic, onions, ginger, spinach, yogurt, nuts, seeds, turmeric, green tea, papaya, kiwi, poultry, sunflower seeds, shellfish, carrots, apricots, sweet potatoes, green tea, watermelon, oysters, miso, kimchi, sauerkraut, pomegranate, acai berry, chicken soup, pineapple, acerola cherries, raw honey, apple cider vinegar
  • Exercise
    • Exercise regularly, ideally 30 minutes a day, but not too much to the point of stress
  • Maintain a healthy weight
    • Obesity can weaken the body’s immune system and reduce its ability to fight off infections
    • Being underweight can also weaken immunity
  • Don’t smoke
  • Don’t drink, or drink in moderation
    • 2 drink a day for men, 1 drink a day for women
  • Get enough sleep
    • Prioritize sleep
    • About 7-9 hours per night for adults
    • Poor sleep increases risk of infection
  • Minimize stress
    • Meditation
    • Breathing exercises
    • Yoga
    • Exercise
    • Journaling
    • Self-care
  • Supplements
    • Vitamin C
    • Vitamin D
    • Vitamin B6
    • Vitamin E
    • Zinc
    • Selenium
    • Omega-3
    • Probiotics
    • Elderberry
    • Echinacea
    • Turmeric
    • Propolis
    • Astragalus
    • Colostrum
    • Mushrooms (turkey tail, maitake, shiitake, tremella)
    • Olive leaf extract