This post may contain affiliate links. Read the full disclaimer here.
Whether you want to stave off stomach flus, curb the common cold or keep away from Coronavirus craziness, there are several steps you can take to boost your immune system. The best part? Most of these natural remedies are readily available to you within your home already, or can be easily accessed (no prescription needed!).
All-natural ways to boost your immune system:
#1: Get plenty of sleep.
This University of Washington Health Sciences study, and many like it, confirm that there is a direct correlation between lack of sleep and a suppressed immune system. In fact, the author of the study says that our immune systems function best when they get enough sleep.
The official recommendation for optimal health? SEVEN or more hours of sleep, consistently.
Have trouble sleeping?
Try these expert tips to sleep better: 7 Ways to Get the Best Night’s Sleep EVER 
#2: Eat your veggies.
Your doctor says it. Your mom says it. I’m saying it: EAT YOUR VEGGIES, PEOPLE! I’m not talking about the tomato base on your slice of pizza. I’m not talking about occasionally having a Bleu cheese wedge salad that’s more bacon than it is greens.
Although those are delicious and absolutely fine to eat, don’t rely on getting your full quota of veggies in just a side dish with dinner. Let your veggies lead the way! One trick I use is to make sure ⅔ of my plate is full of nutrient-dense veggies like broccoli, kale, cabbage, Brussels sprouts (my fave!) and the like.
There are endless benefits to a veggie-centric lifestyle, one of which is a vibrant immune system. Eat the rainbow! Enjoy plenty of carrots (vitamin A! Biotin! B6!), spinach (more B6! Plus vitamin C, vitamin K, folic acid, iron, and calcium), leafy greens like kale and arugula for vitamin C, folate, vitamin K, fiber and magnesium. The list goes on and on, but you get my drift: eat all the veggies.
#3: Stay hydrated.
Drink plenty of water to help keep your immune system functioning properly. Drinking water and staying hydrated helps maintain your body’s natural process of eliminating toxins and other bacteria that may cause illness. So do your organs a favor and help them out with this by drinking water!
Maybe a cute ombré water bottle will be the motivation you need to stay hydrated! These water bottles have over 15,000 awesome reviews on Amazon!!
And I use a 40 oz Hydroflask — it stays sooooo cold! I love that it holds so much water (but heads up that this one doesn’t fit in a standard car cup holder :/) and that I don’t constantly have to refill! My husband has a green one he is obsessed with.
#4: Take elderberry syrup.
OK — real talk. A friend of mine (who lives a very healthy, mindful, vegan, balanced life) offered to make me elderberry syrup. I actually thought that it was syrup like you would put on pancakes or waffles … NOPE! Apparently I’m just never NOT thinking about yummy foods!
Elderberry syrup takes more of a cough syrup form, intended to be taken a tablespoon or two at a time. What makes elderberry syrup so fantastic — besides the fact that it’s a totally natural product that has been used for centuries — is that it works as a strong preventative measure. Most people only take medicine once they’ve gotten sick. But, if you were to reach for the elderberry syrup daily (especially as cold and flu season approaches), you can actually postively impact your immune system before you get sick!
Elderberry enhances health in two main ways:
- Elderberry helps the body to release cytokines. Basically, these are “messenger” chemicals that help your immune cells better communicate and plan to attack a virus in your system.
- Secondly, elderberry contains hemagglutinin protein, a protein which has been shown to limit a virus’ ability to enter your cells in the first place!
DOUBLE WHAMMY!
It’s relatively easy to make your own using boiled dried elderberries, water, cloves, and cinnamon and raw honey. NOTE: Raw elderberries in their natural state are actually quite poisonous, so it’s critical that you cook them properly. If you’re more comfortable with purchasing elderberry syrup from a trusted supplier, you can find it at a great price online or in your local healthy food market.
Even though it seems trendy right now, elderberry is not new. In fact, elderberries have been used for centuries. Because elderberries are so high in flavonoids (immunity-boosting compounds), many individuals use this syrup as a daily preventative during cold and flu season. Again, a word of warning: Raw or undercooked elderberries can be poisonous. If you’re not comfortable preparing your own elderberry syrup, you can easily purchase it.
#5: Give your poor liver a break. (After all, what did it ever do to you?!)
Don’t over-do it on the alcohol.
Chronic alcohol consumption has long been cited as a cause for a weakened immune system. In fact, it is linked to a number of dangerous health issues. As with everything else in life, moderation is key.
Enjoy an occasional glass of wine, but maybe don’t reach for the keg at 9 AM on a Tuesday. Besides, in that case, you don’t want to have to deal with the judge-y eyes of co-workers and ever-probing, “Are you OK?”
#6: Soak up the sun.
Channel your inner Sheryl Crow and soak up the sun. Fifteen minutes in the sunshine helps your body produce vitamin D — a needed nutrient for our immune system. In fact, this 2016 study reports that that sunlight directly activates key immune cells by increasing their movement.
Studies have shown that vitamin D reduces the risk of colds and flu, plus it has natural antibiotic properties. Surprisingly (or at least, surprising to me!) is that many adults lack vitamin D — so head outdoors and get that sunshine goodness.
#7: Make exercise a daily priority.
Not only does exercise result in the obvious physical and mental benefits, but it really does impact overall health. In fact, exercise can boost immunity by increasing circulation throughout the body.
Essentially, an increased circulation allows immune cells to move through your body more effectively — an integral piece of the puzzle in staying less prone to illness.
#8: Eat garlic.
Garlic has been used for eons and eons as a natural remedy and food. Studies show that garlic can reduce the risk of heart disease, improve mental health and enhance immune function! Whether it’s in a pasta dish, in an oil or minced in salad dressing, garlic could keep you from catching a cold!
#9 Meditate.
Your brain and your organs are connected. Ever had a gut feeling? Ever felt sick to your stomach at the thought of something terrible? Ever felt your heart race when you were about to publicly speak? It may sound a little ~*dreamy*~ to talk about mindfulness and meditation, but it has very real ramifications.
Being stressed for an extended amount of time (not just in a moment’s fight-or-flight response) can take a real toll on your immunity. You can read all about that in this interesting article by the Cleveland Health Clinic, which also includes actionable tips for practicing mindfulness. So, by training your brain to release stress through mindfulness and meditation, you can actively boost your immunity and improve your health.
It’s a process, but be gentle with yourself as you learn how to meditate!
#10: Drink hot lemon, honey, ginger tea.
OK confession: I start almost every single day with this concoction — it’s what my grandmother does, and my grandmother is the best lady so… that’s all the scientific proof I need.
But in case you need more proof … a honey and lemon drink can ease the symptoms of a cold. You can also add some ginger and turmeric in there for extra antioxidant properties. You can combine all the ingredients and pour hot water over them, or you can easily brew ginger tea and keep in a pitcher to use each morning along with the honey and lemon.
RELATED READ: 7 Morning Routine Hacks to Make Your Days More Productive
#11: Don’t smoke.
This one is self-explanatory. Beyond the HIGH risk of cancer smoking causes, it also makes you more susceptible to colds and the flu. Don’t do it.
In sum…
All-natural ways to boost your immune system include:
- Get plenty of sleep.
- Eat your veggies.
- Stay hydrated.
- Take elderberry syrup
- Avoid too much alcohol
- Get some sun
- Exercise daily
- Eat garlic
- Meditate
- Drink hot lemon and honey tea
- Don’t smoke.
If we all take the time to give ourselves and our immunity the best fighting chance, the world will be a happier, healthier place.
I’m no doctor. Obviously. But you’re the one who sought health advice on the internet 😉 Always talk to your primary care physician if you have questions about what supplements are right for you!
So, which of these steps are you already taking to boost your immunity? Any you want to try? Am I missing any all-natural ways to boost your immune system? Let me know in the comments below!
And Pin this, to refer back to later!
