7 Natural Ways To Boost Your Immune System

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Do you ever feel like your only goal at the moment is trying not to get sick? I’m sure you can agree that it’s much harder than it sounds. When one sickness finally passes, a new one comes to say hello. For some, it’s always on the horizon – especially if you have young children or use public transportation. Even if we feel like we are doing everything right, sickness is always lurking around the corner. Our daily habits have a huge impact on when we’ll get sick. I would say “if we get sick”, but I’m not going to pretend it’s not inevitable. It’s not about “if”, it’s about “when.” A germ will find its way in one way or another, so read on to find out different ways in which you can naturally boost your immune system.

When a germ successfully invades your system, is there anything you can do to stop it? Just because you get sick, doesn’t mean it has to last long or be that bad. The immune system isn’t one specific organ or process. It’s a system, and a tricky one at that. There are a bunch of moving parts working together to get the whole to function at its optimal level. 

What Is My Immune System? Immune System Explained

Similar to a security system in one’s home, our immune system is part of our body’s defense mechanism. It protects us against invaders. It’s the combination of organs, cells, and tissues that come together to fight sickness. When our immunity systems are healthy, they protect us in several ways. First, they create a barrier to stop any antigens or invaders from entering. If for some reason something slips through the barrier, white blood cells, proteins, and other chemicals are produced to attack the foreign substances. If that’s a bust, your immune system will work extra hard to destroy the outsider as it multiplies. There are viruses that require you just wait until they go away on their own, it’s the immune system’s job to take care of that.

When your immune system is working properly, it has the ability to keep sickness and health problems at bay. Anything from the common cold to cancer. Sometimes, our immune system makes a mistake, and thinks a substance is harmful when it isn’t. Substances like pet dander or pollen can cause your immune system to work extra hard – this is what’s known as an allergic reaction. Even though there’s not one specific way that’s guaranteed to boost your immune system, you can take small steps in your daily life to enhance the productivity and robustness of your immunity. 

7 Natural Ways To Boost Immune System

1. Drink More Water

Woman drinking from water bottle in exercise clothes.

Woman drinking water.

It may sound too simple, but drinking more water can easily increase your body’s natural immunity. When you’re dehydrated, your whole system may become compromised, not just your immunity. Water carries oxygen to the cells in your body, and drinking it helps flush out toxins that generally make us sick. This helps all the systems function properly. When feeling ill, the first thing you should reach for is water. If you feel like your water is making you sick, then you should have your water tested to make sure it’s of the highest quality. You want water that boosts your immune system, not tears it down.

2. Sleep

If you struggle getting enough sleep, then you probably get sick more often. I can feel a sickness coming on when I haven’t been sleeping well for a week. If you simply don’t have enough hours in the day, aim to at least get quality sleep. It’s not always about how long you sleep but how restful it was. You can do this by making your room very calm, cool, and screen-free. Looking at your phone or computer before you go to sleep can ruin the quality of your sleep, which will lead to a weakening of your immune system.

3. Change Your Diet

Woman buying fresh produce from farmers market.

Woman buying fresh fruit and vegetables.

If you want to boost your immune system, you may need to change your diet. Herbs, supplements, and vitamins are the way to go if you feel like you are lacking in a specific nutrient in your diet. You should also up your zinc intake, since it helps keep your immune system in good working order. If you already have enough zinc in your diet, adding a supplement may not do anything, but it’s still worth trying. Magnesium has also been shown to have a positive effect on the immune system, as well as many other biochemical reactions. 

4. Sunlight

You may be surprised to learn that many people who are considered healthy actually have low Vitamin D levels. Having low levels of Vitamin D could threaten your hormone balance and immune system. You could try to add a Vitamin D supplement to your diet, but the best way to get it is by being outdoors in the sunlight. When UVB rays touch your skin, their reaction with your skin’s oil produces Vitamin D.  It’s then slowly absorbed into your body. Keep in mind that sunscreens block your body from producing Vitamin D.

5. Gut Health

70% of your immune system is located in your gut. It would, therefore, be in your best interest to make sure that your gut is in pristine condition, especially if you’re trying to boost your natural immunity. There are many ways to improve your gut health, one of which is consuming Kombucha tea. It contains billions of probiotic bacteria that will surely make your immune system stronger. This creates the first levels of defense against disagreeable substances (or organisms) which you may ingest. Kombucha tea is usually sold at health food stores or your local Whole Foods. 

6. Exercise

Woman wearing cap checking fitness tracker.

A healthy mind in a healthy body.

Exercising regularly keeps you healthy by promoting good circulation. This helps your immune system’s agents to do their job better and more freely. On the other hand, if you feel like you’re getting sick, exercise should be cut down to the bare minimum.  A high-intensity workout needs recovery. With that process of recovery – and with your immune system trying to fight illnesses – you’re bound to get sick much more quickly. Our bodies can’t deal with both fighting an oncoming sickness and recovering from an intense workout. The jury is still out on whether or not exercise can really boost your immune system, but regular moderate exercise is always a good thing. 

7. Relax

Even if you think your mind and body are not linked, it is very much so. Emotional stress has the ability to cause physical ailments. It’s difficult to study whether stress has a direct impact on our immune function, because stress is different for everyone. What I may find stressful could feel like nothing to you. In most cases, when you’re stressed, your immune system’s strength is weakened. This makes you more susceptible to viruses and infections during stressful times. Cortisol, which is one of the stress hormones, limits the overall effectiveness of your immune system when released.

How To Boost Kids Immune System

Frequent and necessary hand-washing is one of the most important habits which can be instilled in kids, as it serves to keep their immune system running properly. It will prevent them from getting sick so often. Even though being exposed to viruses eventually trains your immune system to not be as sensitive, getting sick constantly doesn’t provide enough recovery time. You should also force your kids outside, no matter what season it is. Playing outside in the daylight gives them a dose of Vitamin D, which helps strengthen their immune system. Every single cell in our bodies requires Vitamin D, but most of us are deficient. Do your kids a favor and push them outside. 

You can also help boost your child’s immune system by slightly changing their diet. You can give them more probiotic-rich foods. If you have a picky child, mix pureed fruits into plant-based yogurts. There are even probiotic gummies for the child who dislikes all foods. Another way to boost your child’s immune system is by making sure they get enough sleep. As mentioned earlier, depriving yourself of sleep can weaken your immune system which is why getting enough quality sleep is crucial to a healthy immune system.

Essential Oils To Boost Immune System

Nourish your hair with the best oils!

Essential oils for optimal health

Not all essential oils are created equally, and there are a few essential oils that can be used to boost your immune system. All essential oils have antimicrobial properties, and their other properties differ. Essential oils like oregano and eucalyptus are great for boosting your immune system since they are antifungal, antiviral, and antibacterial. These qualities make them great for fighting inflammation and infection. Oregano is very potent and can cause some reactions if used incorrectly. Therefore, you should use it with extreme caution and always dilute it first. When it comes to essential oils, less is always more. 

Essential oils are also great to boost your immune system because they can relax you and as I mentioned above, stress can lead to a weakened immune system. The best way to incorporate essential oils into your life is by using an oil diffuser. It’s great for aromatherapy. If you’re just starting out in the world of aromatherapy, you should try lavender oil. Lavender oil is one of the most versatile essential oils, and the smell of lavender is extremely soothing so it can cause you to relax and help you fall asleep. If you remember, sleep is a crucial part of boosting your immune system and keeping it strong. Clearly, essential oils can be extremely helpful when it comes to boosting your immune system. 

DIY Immune-Boosting Smoothie Recipe & Guide

Just as the season begins to change, all of a sudden everyone gets sick. You may feel like you’re just waiting for the next sickness or virus to hit, but perhaps you can afford to be a little less worried when you enjoy an immune-boosting smoothie every day. Getting all your daily vitamins and nutrients during the day can be tough. When you make an immune-boosting smoothie, you don’t need to worry about not doing your part. Green smoothies are one of the easiest ways to get all you need quickly and easily. 

This recipe is full of Vitamin C, antioxidants, fiber. The key to any good smoothie is adding liquid well to the greens before you add any other ingredients. For this recipe, you’ll need kale, spinach, mango, pineapple, and kiwi. Throw some ginger in there while you’re at it. Ginger has been proven to help with pain, inflammation, and nausea. Combine all of this with almond milk and some lemon juice and you’re one step closer to a healthier you throughout all the seasons. To make the preparation a little easier you can cut and freeze all your fruits in batches that can quickly be added to fresh spinach. 


Even though there are many factors that can put your immune system at risk, you still need to do what you can to make sure it stays in the best shape. This includes getting outside, eating a healthy diet rich in probiotics and vitamins, and getting quality sleep. Even with all of this, you will most probably get sick. Your immune system can only keep so many viruses and bacteria away. It is an extremely complex system, but if you possess strong immunity, you should be able to feel better much quicker than if you didn’t.

As you can see from above, there are many ways to boost your immune system, aromatherapy is one of them. Essential oils can be beneficial in so many ways. You’re truly missing out if you’re not already using them. Making slight changes to your lifestyle has the possibility to make some big changes in your day-to-day health. Our bodies are truly magnificent in how they work. Immune systems do an incredible job on their own, but they do need some support. Therefore, we have to do what we can to keep them healthy. We only get one of them, let’s not waste it. 

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