Whether you’re lacking sleep, overloaded with stress, or battling the cold winter weather, here are several tips to strengthen your immune system and support overall health!
10 Tips to Strengthen Immunity
1. Improve Gut Health
Over 70 percent of your immune system is located in your digestive tract, which is why the best way to increase immunity is to strengthen your gut health.
Juicing celery is a wonderful way to improve digestion and increase nutrient absorption. More info and recipe here on Medical Medium. Fermented foods rich in probiotics, such as kombucha or kimchi are delicious daily additions that increase good flora. Homemade bone broth or vegetable broth is good for strengthening the gut lining and healing inflammation.
2. Eat Healthier Foods
Avoid foods that weaken immunity, such as processed foods, sugars, alcohol, refined carbs and man-made fats. Drink more water or herbal tea and eat more natural, unprocessed, whole foods such as vegetables, nuts and fruits.
3. Include Coconut Oil
Rich in lauric acid, coconut oil contains anti-viral, anti-fungal and antimicrobial properties that support the immune system, fight infections, protect the body from harmful pathogens and promote overall gut health. Enjoy at least 1 tablespoon of unrefined, organic, virgin coconut oil daily. Use coconut oil for cooking or combine with a tablespoon of nut butter for a super-satisfying snack.
4. Enjoy Homemade Broth
”Good broth will resurrect the dead,” South American proverb. Bone broth is the ideal source of gelatin (a.k.a. cooked collagen), glycine, proline, glucosamine, glutamine, minerals and other healing nutrients that work together to benefit overall health. Glycine, in particular, stimulates glutathione production to support liver detoxification and boost internal antioxidant production — both beneficial for boosting immunity. Enjoy bone broth by the cup, use it to braise veggies, or add it to soups/stews/curries/sauces. View this Healing Broth for a vegan alternative.
5. Add Fermented Foods
Fermented foods are some of the most nutrient-packed foods on the planet. Fermented veggies, such as sauerkraut, are the best sources of immune-boosting vitamin C. Fermented dairy is loaded with B vitamins and antioxidants. Fermented foods are a great source of probiotics or “good” bacteria that support immunity and overall health. For maximum benefits, include fermented foods (kraut, kvass, Kim chi, yogurt, kefir, pickles, etc.) daily.
6. Sip on Kombucha
Kombucha is a flavorful, fizzy, fermented beverage made from water, tea, sugar and a SCOBY (symbiotic culture of bacteria and yeast) culture. Kombucha is rich in antioxidants, probiotics and vitamin C that support the immune system. To maximize the immune-boosting benefits of kombucha, select a citrus flavor and enjoy in small amounts throughout the day.
7. Pack in Pumpkin Seeds
Pumpkin seeds are an excellent source of the essential mineral and powerful immune-boosting antioxidant zinc. Zinc can help prevent colds and reduce the duration and severity of common cold symptoms. Best enjoyed raw, toasted, roasted or dehydrated, pumpkin seeds are delicious by the handful, sprinkled on steel cut oatmeal for breakfast, added to a protein shake for a snack, or tossed into a salad for lunch.
8. Get More Sleep
Get plenty of sleep to allow your body to rest, repair and regenerate so that it can function at an optimal level, and fight harmful bacteria. If you can’t get enough sleep at night, then include a short nap daily.
9. Supplement For Support
Prevent illness or at least shorten the duration and severity by including these immune-boosting supplements: Manuka honey (a food, but acts like a natural antibiotic), colloidal silver, vitamin C, probiotics and Urban Moonshine Immune Zoom (Echinacea, elderberries, elderflowers, honey, ginger, cayenne, and cinnamon). There’s also Bronchial Support and Throat Spray.
10. Avoid Chronic Stress
Chronic stress exposes your body to a steady flow of the stress hormones cortisol and adrenaline, which suppress immunity. Relax by spending time in nature, taking longs walks, enjoying Epsom salt baths, practicing yoga or meditating.
Immunity Boosting Smoothie
1-2 cup(s) water or chilled herbal tea
1 serving grass-fed vanilla collagen or preferred protein
1 slice fresh ginger
¼ cup fresh cranberries or pomegranate seeds
1 large green apple or orange
2 stalks celery
4 medium carrots
¼ cup shredded coconut
cinnamon (to taste)
Add ingredients to a blender. Blend until smooth & creamy.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,