Natural Ways to Boost Your Immune System
Posted 21st January 2025

Effective and Natural Ways to Boost Your Immune System
Let's set the scene - it's winter, viruses are making their way home from school one after another and somehow, parents and caregivers need to stay strong and healthy to be able to stay on that hamster wheel that is life and all its many responsibilities! Easier said than done. Being taken down by a nasty bug at this time of the year is almost to be expected, but is there something you can do to make it less likely? Are there natural ways to boost your immune system?
Why are we More Susceptible to Bugs and Viruses in Winter?
There are a combination of reasons why our bodies are hit harder by illness at this time of the year, including cold temperatures making it harder for your immune system to fight off illnesses, as well as cold, dry air which can make your nasal passages drier and more vulnerable to infection. Add to that the fact that spending more time indoors during the winter, allows viruses to spread more easily and a general lack of sunlight making it difficult for your body to produce vitamin D, and your immune system is suddenly much more susceptible to infection.
When it happens it's tempting to reach for a concoction of vitamins and supersmoothies when we get ill, but by this point they can't help much. The key building up your general health so that your body is better prepared next time it's exposed to a virus. Whilst there's not a simple or quick fix, maintaining a strong and healthy immune system is your body’s first line of defense against illness and infection, making it less likely that you'll become ill. And while genetics play a role in your immune health, there are many natural ways to strengthen it.
Here’s How you can Boost Your Immune System and Support Your Overall Well-Being:
1. Eat a Balanced Diet
Regular consumption of fast and processed foods and refined sugars are bad news for your general health including immunity. Save these as treats and instead, try to incorporate these immune-boosting foods into your diet:
- Fruits and Vegetables: Look for colourful veg rich in vitamins C and E, antioxidants, and beta-carotene. Include citrus fruits, berries, spinach, broccoli, and sweet potatoes.
- Probiotics: Yogurt, kefir, and fermented foods like sauerkraut, kimchi and kombucha tea promote gut health, which is closely linked to immunity.
- Proteins: Lean proteins, eggs, beans, and nuts provide amino acids essential for immune cell repair and growth.
- Herbs and Spices: Turmeric, ginger, garlic, and black pepper all have anti-inflammatory and antimicrobial properties.
Good quality honey: Honey has antibacterial and antiviral properties, and it can help with inflammation.
2. Stay Hydrated
We all know we should drink more water, but did you know water is essential for the proper functioning of your immune system? Staying hydrated helps flush toxins from your body and supports lymphatic circulation - key to staving off illness. Aim to drink at least 8 glasses of water a day, and more if you’re physically active. Also, don't wait until you're ill to consume honey and lemon. Add some muddled fresh ginger root and it's a powerful health boosting drink to ward off illness.
3. Get Regular Exercise
Moderate exercise can enhance immune function by promoting good circulation, which allows immune cells to travel efficiently throughout the body. Activities like walking, cycling, swimming, or yoga are great options. Avoid overtraining, as excessive exercise can suppress immunity.
4. Prioritise Quality Sleep
Sleep is when your body repairs and regenerates itself, including your immune cells. Adults should aim for 7-9 hours of quality sleep per night. To improve sleep:
- Stick to a consistent bedtime schedule.
- Create a relaxing night time routine.
- Limit screen time before bed, to make it easier to drift off.
Ensure your sleeping environment is cool, dark, and quiet.
5. Manage Stress
Chronic stress can weaken the immune system by increasing the production of cortisol, a hormone that suppresses immune function. Combat stress with practices like:
- Meditation or Deep Breathing: This calms the mind and reduces anxiety.
- Mindfulness Activities: Yoga or tai chi promotes relaxation.
- Creative Outlets: Journaling, painting, or music can help to channel stress in a positive way.
7. Avoid Smoking and Limit Alcohol
- Smoking damages your respiratory system and significantly impairs immune function. Quitting will have a huge impact on your health.
- Excessive alcohol consumption can suppress your immune response and dehydrate your body. If you drink, do so in moderation.
8. Supplement Wisely
While a healthy diet should provide most of your nutrients, certain supplements can help fill gaps, especially during cold and flu season:
- Vitamin C: Supports immune cell production and function.
- Vitamin D: Reduces inflammation and supports immune function.
- Zinc: Essential for immune cell development and communication.
- Elderberry and Echinacea: These herbal remedies are traditionally used to support immunity.
Always consult with a healthcare provider before starting any supplements.
Boosting your immune system naturally involves a holistic approach to health. By adopting these habits, you’ll not only strengthen your immunity but also enhance your quality of life. Remember, consistency is key - small daily changes can lead to significant long-term benefits and a more robust immune system that can keep you functioning at your best when viruses are everywhere!