How To Boost Your Immune System

How To Boost Your Immune System. A guy holding his hand out, blocking colorful, stingy balls coming towards him.

School started and fall and winter are around the corner, which means cold and flu season is about to strike. To help combat against pesky viruses you can boost your immune system naturally by following these simple tips I’m going to share with you in a minute.

Remember the last time your body felt heavy, tired, and there was an annoying tickle in the back of your throat? You knew then you were getting sick, and the more you tried to power through it so you can get through your day, the more you felt like crap.

By evening time you’re on the couch with a blanket wrapped tight around your shivering body. A box of Kleenex is beside you and a glass of ginger ale or in my case, Sprite sits on the coffee table while reruns of Rosanne is playing on the TV.

Sound familiar?

It’s a classic scenario we all can relate to and can be avoided if we boost our immune system.

Here are simple tips you can follow every day to help avoid infections:

1.) Get plenty of sleep

How To Boost Your Immune System
A young woman sleeping peacefully in her bed.

Not getting enough sleep can affect your immune system. Studies show that lack of quality sleep weakens the immune system, which in turn causes the individual to be more susceptible to viruses.

While you’re asleep your immune system’s protective shields go up that are made out of infection-fighting proteins like cytokines. They take up arms against harmful bacteria and viruses.

Sleep deprivation prevents your immune system to fight infectious diseases.

2.) Eat more fruits and vegetables


How To Boost Your Immune System.
A basket of colorful fruit, vegetables, bottles of oil and wine.

It’s true. Mom was right. Eating your fruits and vegetables keeps your immune system strong.

Studies have proved that people who eat this way are less likely to get sick.

Fruits and vegetables are loaded with nutrients that the immune system needs to help ward off viruses.

Try to stay away from processed food as much as you can. They’re packed with preservatives and fillers, which are hard to digest.

Our bodies aren’t designed to ingest fake-food. It doesn’t know how to process it properly, thus causing future debilitating ailments that you can prevent now from happening.

3.) Manage your stress levels

How To Boost Your Immune System. A faceless man, holding the sides of his head with the word stress written across it and in the background in white chalk.

When we’re stressed out, we’re more susceptible to infections because the immune system’s ability to fight off antigens is reduced. Also, when we’re stressed out, we tend to gravitate towards unhealthy habits (i.e. junk food, alcohol, smoking) and use them as a coping mechanism to get through our day.

4.) Get some sun

How To Boost Your Immune System. A young woman, sitting in a meadow, enjoying the sunshine.

Taking a walk outside when the sun is out is a great way to get some vitamin D, which helps boost the immune system by producing antibodies. Not to mention, being out in nature is great for the mind, body, and spirit.

5.) Wash your hands with soap and water

How To Boost Your Immune System. Soapy hands clasped together.

Everyone knows that washing your hands with plain soap and water helps prevent the spread of germs, but I thought I’d mention it anyway.

6.) Eat more garlic

How To Boost Your Immune System.
Whole garlic.

According to WebMD, garlic is an immunity-boosting superstar. One clove contains 5mg of calcium, 12mg of potassium, and more than 100 sulfuric compounds — powerful to wipe out bacteria and infections. It packs a punch.

7.) Take a supplement

How To Boost Your Immune System
Cartoon picture of vitamin C and B12

When I feel like I’m getting sick or I’m around people who are, I’ll take a zinc pill every other day, and it works.

Supplements that have zinc, selenium and vitamin D are known for boosting the immune system. But take them in moderation. You don’t want to take too many.

8.) Probiotics

How To Boost Your Immune System
3 jars of fermented cabbage, like sauerkraut.

Probiotics help keep your gut healthy. 70% of your immune system is in the gut.

Probiotics are good bacteria that help prevent infection and reduces inflammation. Probiotic foods are . . . sauerkraut, yogurt, kefir, kimchi, tempeh, kombucha, and pickles.

9.) Keep surfaces clean

How To Boost Your Immune System
A gray gloved hand cleaning a white, sterile counter with a blue cloth. In the middle of the counter looks like a stainless steel mirror.

Disinfect counters, computer, phone, desk . . . where ever there can be contamination. You don’t want to touch an infected object, and then mindlessly put your finger in your mouth.

So be mindful and keep surfaces clean.

Wrapping It Up.

The cold and flu season are approaching and the viruses will soon be stretching their black scaly, glossy tentacles, poising themselves to attack at any given moment.

They’re not biased.

They don’t care who you are.

They’ll take you down without giving it a second thought.

They have no remorse.

They have no shame.

It’s up to you to ward them off.

By following these simple tips to boost your immune system naturally, you’re preparing yourself and have a fighting chance to remain healthy during the cold and flu season and thereafter.

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