Winter is here. The season of sniffles and dreaded COVID-19 surges. With shorter days and colder nights, it’s crucial to prepare physically and emotionally. The increased levels of viral infections and winter blues can bring us down HARD. Incorporating natural ways to boost your immune system will help you stay healthy, no matter what lies ahead.

Furthermore, while synthetic medicine has it’s place in dealing with many medical problems, natural products are amazing tools to bring into your arsenal. When it comes to helping boost your immune system, natural products have a great way of building it up and keeping it strong.

Disclaimer: This post contains affiliate links and I may earn a commission if you purchase through them. I only partner with companies and products that I use and trust and that align with my personal mission.

Lifestyle Modifications To Boost Your Immune System

Before we take a look at natural products we can eat and drink to boost your immune system, let’s discuss simple lifestyle methods you can incorporate to get healthy and stay healthy. Believe it or not, you can easily boost your immune system without spending a dime.

You can also check out my article 25 Easy Healthy Habits To Feel Better Now.

1. Get Quality Sleep

Get quality sleep and make it a routine. Maybe you’ve heard this one before and it made you roll your eyes. Quality sleep is one of the most vital steps you can take to boost your immune system. Poor sleep negatively impacts immune system function by depriving us of cytokines that fight inflammation and infection.

Sleep is key to rest and reset. We need sleep for recovery, for growth, and for our immune system. It’s also the pillar of health I struggle with the most. If getting adequate sleep is hard for you, try establishing a bedtime routine.

Start by cutting off caffeine by 2-3pm. Limit your alcohol intake prior to bedtime. That glass of wine may make you feel sleepy, but it’s robbing you of a good night’s rest. Alcohol obliterates REM sleep and the sleep stages tied to immune and cognitive function.

Turn off the TV, your laptop and your phone at least 30 minutes before bed. Blue light suppresses melatonin production. This in turn can disrupt your circadian clock which affects the length and quality of your hours of rest.

Other elements to control in your environment include cooling your room down, blocking out all light sources with room darkening curtains or a soft eye mask, and sounds that you find relaxing.

2. Move Your Body

Move your body, but don’t over do it. I was having brunch with friends from our crossfit gym, and the consensus was, we’re all nursing injuries. High level exercise without rest, adequate nutrition and supplements, will stress the body.

If your body is physically stressed past it’s limits, you can actually lower your immune response. The only time I have been ill in the last 15 years, was after running a full marathon in the rain. Obviously that’s an extreme.

Whether you have a Peloton at home, weights in the garage, a gym membership, or a walking buddy, move your body every day. Better yet, move it all day long. Movement is powerful, and it shifts your mental and physical energy immediately.

When you move, your body stimulates the flow of lymph. Lymph is the waste-removing fluid that is important to detox your body. Moving also increases blood flow to tissues and releases chemicals that support immune function, healing and good moods.

3. Stop Stressing

Stop stressing and release negative energy. Stress is the enemy. While some stress is unavoidable, even pleasurable, chronic stress is bad for every system in your body.

Stress and negativity beget prolonged high cortisol. This leads to faster collagen breakdown, increased weight gain, and a decreased immune system. Anger and repressed negative energy are linked to increased risk of infection and illness. Basically, repressing emotions equals a suppressed immune system.

What do you do with all of the stuff that clouds your mind and stresses you out? You need to release it. Here are some of my favorite ways to let go of whatever negative energy is weighing me down.

• run, walk, stretch, practice yoga, dance, sweat it out in a sauna or hot tub, get a massage
• cry it out during a sad movie, laugh until your stomach hurts, chat with a friend, sing, write down your emotions and burn it, yell into a pillow
• journal your thoughts, declutter a personal space, write some to-do lists, finish a nagging task
• recite a mantra, pray, meditate, chant or hum, spend time in nature

Even more helpful info on How To Effectively Manage Stress and Protect Your Peace

4. Step Outside

Step outside, inhale deeply and feel the outside air on your face. I know this could prove difficult for many of you. I write this from sunny So Cal where we complain if the temp drops below 70 degrees Fahrenheit. Hear me out though. I’m not asking you to go out in a blizzard for fun.

Get outside, but be smart and be safe. Wear lots of layers, waterproof outerwear and shoes if it’s raining or snowy, and protect your head and your hands. When you get back inside, hydrate the body and your skin. Even if it’s 10 minutes walking the neighborhood or spending time on your back porch, mother nature is nurturing.

The sun is a huge source of healing energy. Get up early and watch the sun rise. Morning sun specifically has a higher ratio of infrared light to UV radiation, making it less damaging to the body and skin.

Morning light enables the body to produce a high level of melatonin. Melatonin plays an important role in immunity, hormone balance and lowering inflammmation.

If you have access to a forested area of land, you have another free tool to boost your immune system. Forest bathing, a common practice in Japan and South Korea, involves spending time in a forest setting. Whether you sit, walk, or hike, you inhale phytoncides that help stimulate serotonin production and increase natural killer cells (key markers of immune function).

5. Create Meaningful Connections

Create meaningful connections with someone. Connecting with someone gives you valuable support, social interaction and a sense of worth. Human connection is vital. We need it to thrive in this world. It’s the reason social distancing has destroyed many of us.

We are constantly connected via technology, but desperately lonely in real life. Loneliness is correlated with poorer mental health, decreased immunity and even early mortality. How do you create a meaningful connection? We all have acquaintances through our jobs, activities, kids sports, social media, etc. But true friends and companions?

It doesn’t have to be hard. First you have to know what a meaningful connection means to you. Then, show up vulnerably as yourself. Ok that part might be difficult for a lot of us. Next, ask good questions, and truly listen. Be patient and don’t let technology build the relationship for you.

Positive social relationships influence your mood, your brain, your cells and even your immune system. They have been shown to strengthen longevity, stress relief, healing and hormone balance. Strong family and friend relationships reduce anxiety and inflammation. Your energy and connections with others have a profound ability to boost your immune system.

6. Add Nutritional Food

Add nutritional food to your daily meals. Eat more food that grows out of the dirt, and less that pours out of a box. Buy fruits and vegetables in every color of the rainbow. Consume healthy fats like those found in olive oil and avocado oil. Omega-3 fatty acids such as those in salmon, fight inflammation.

Cut down on sugar and alcohol. These are major irritants and inflammatory agents. Not to mention that curbing your sugar intake can aid in weight loss. Obesity, type 2 diabetes and heart disease can all weaken your immune system.

Notice I said cut down and not remove completely. Let’s be realistic. If you want to boost your immune system for good, these have to be lifestyle modifications right. Not crazy diets or unreasonable expectations. The 80/20 rule is my go to for just about everything.

In our house I try to put nutritional, clean food into 80% of our meals. The other 20%, make it whatever you want. That goes for the kid and the dog too. We still need to enjoy the good things. Life is all about the good stuff. I want to be around for a really long time to enjoy it though. And I want to feel good most of the time too.

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Supplements To Boost Your Immune System

7. Gut Health

Gut health seems to make everyone think of trips to the bathroom, bloating or constipation. Did you know it is so much more than that? Your gut holds the key to many pillars of health. 70% of your immune system is located in the gut. More than half the cells that create antibodies for fighting sicknesses are in your intestines and other organs in your GI tract.

Simply put, gut health is critical to staying healthy and feeling your best. There are two tools you need to make it easier to take care of your gut: Probiotics and Prebiotics.

Probiotics have been all the rage for awhile now. They are the beneficial bacteria that live inside your gut. Eating them may increase the diversity of your gut microbiome and the amount of “good” bugs it contains. Foods like pickled vegetables, aged cheeses, yogurt, or probiotic milk contain these probiotics. They can help to regulate immune responses, including the functions of the gut lining. 

Prebiotics are the food your probiotics need to multiply and support your health. They’re like special fertilizer that stimulate the growth of healthy bacteria. How do you get them? They’re found in the non-digestible fiber from certain foods. Plants like leafy greens, onions, garlic, asparagus and jerusalem artichoke to name a few.

Your Super has an incredible superfood duo that I love. It allows you to easily incorporate pre and probiotics into your daily routine. Enter code SWEATSAVORSOUL at checkout to receive an additional 15% off the gut health duo.

8. Elderberries

Elderberries have many reported benefits. Not only are they nutritious and packed with antioxidants, but they may also help address cold and flu symptoms, support heart health, and fight inflammation. Moreover, elderberry is a flavorful addition to a healthy diet and a good source of vitamin C, fiber, and antioxidants

My daughter and I have been incorporating elderberry into our supplement regimen for many years now. Common preparations may include syrups, lozenges, and gummies. Elderberry has been shown to inhibit the growth of some bacterias and may improve symptoms of bronchitis, allergies and sinus infections.

9. Quercetin

Quercetin is one of those supplements that is slowly gaining recognition. It is a plant chemical, or flavonoid, that’s found in foods and herbs such as onions, berries, apples, teas and gingko biloba. Primarily, it neutralizes free radicals. Free radicals are those chemical by-products that harm cells and damage DNA.

How does this boost your immune system though? As a supplement, quercetin possesses antihistamine and anti-inflammatory properties. It is also believed to be anti-viral. Basically, it can “disguise” the outside of the cell, making it harder for the virus to enter. The less cells a virus invades in the body, the less ill you become.

I started incorporating Quercetin with Bromelain (another powerful plant enzyme) into my supplement regimen at the start of the pandemic in 2020. As an asthmatic, Quercetin has become one of my favorite immune supporters. Respiratory health is key in boosting your immune system.

9. Zinc

Zinc is crucial for the development and function of cells. The immune system is like an orchestra with many different players. The different cells comprising it must be in top shape to do their job. The body needs Zinc to make proteins and DNA. It helps the immune system fight off invading viruses and bacteria. Zinc is also necessary for wound healing.

Studies show that Zinc deficiency leads to severe immune dysfunctions. In order to prevent deficiency, incorporate Zinc into your diet. Zinc is found in a wide variety of foods including: shellfish, beef and chicken, fortified cereals, and even in pumpkin seeds.

10. Herbal Teas

Herbal teas are perfect for bringing antioxidants and anti-inflammatory properties into your daily wellness routine. People all over the world have been drinking tea for thousands of centuries, and for good reason.

Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease. My top recommendations are turmeric teas, green teas, ginger teas, licorice root teas, peppermint teas, echinacea teas, and tulsi teas.

11. Vitamin C

Vitamin C has been the universally declared one stop fix for cold and flu season. Immune support isn’t all about Vitamin C though. Cramming a huge dose of Vitamin C at the first sign of a sore throat isn’t going to do anything. However, it is an integral part of the immune system. Your mega important white blood cells need Vitamin C for production and function.

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals. Lastly, it’s beneficial in maintaining your first line of defense, your skin barrier.

Keeping your levels of Vitamin C at a healthy level, all year round will serve your body best. If you want to save your money and incorporate more foods rich in Vitamin C, just hit the produce aisle. Buy some bell peppers, kiwi, citrus fruits, strawberries, broccoli and kale.

Bottom Line

My husband and I have already had COVID-19 twice since 2020. Fortunately our experiences have been extremely mild. I have asthma, but was completely asymptomatic. We have also made the personal choice to remain unvaccinated for COVID-19.

Every one of the recommendations in here comes from my personal daily regimen. I’m not writing this to add a bunch of useless fluff to a post. The last few years especially, friends and family have asked my advice on boosting their immune systems. I am not the picture of perfect health, but I’m rarely out sick at work and my kid doesn’t come home sick from school.

We get outside every day, eat nutritious foods, structure our bedtimes (usually) and use many supplements in our daily routine. You better believe we will continue to do what we do, because it works for us. In the end you don’t have to spend a fortune to take care of yourself, but you do have to care.

Medical Disclaimer: The information provided on Sweat Savor Soul is not substitute for professional medical advice or treatment for medical conditions. You should not use this info to diagnose or treat a medical problem. Sweat Savor Soul is not liable for how the information is used. You are personally responsible for your health and wellness. Sweat Savor Soul is simply a guide to help you reach your goals through healthy lifestyle changes.