Strengthening Your Immune System

We are in the middle of the worst flu season in 15 years. Many people rely on others to provide a magic pill to fix us when something goes wrong. There is so much you can do on your own to keep in good health during flu season.

Let’s Learn from the Past

First of all, I am sure no one wants to repeat those awful years during the pandemic. Surprisingly, there was not much information at that time about building your own immune system. It was all about isolating, covering and being in a constant state of fear.

Who is with me when I say let’s be proactive about our own health? Boosting your immune system involves a combination of healthy lifestyle habits and mindful choices. Here are some of the best ways to strengthen your immune system.

1. Prioritize Nutrition

• Eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins.
• Increase antioxidant-rich foods like berries, spinach, and nuts.
• Consume probiotics (yogurt, kefir, fermented foods) for gut health.
• Increase of taking raw prebiotics (celery, onions and jicama)
• Include immune-boosting nutrients like Vitamin C (citrus, bell peppers), Vitamin D (salmon, fortified dairy), Zinc (nuts, beans, meat), and Selenium (Brazil nuts, eggs).
• Keep a supply of homemade organic meals in your freezer, like chicken soup

My husband and I have been eating well for the last 3 weeks. What a difference that makes! Not only do we feel stronger and healthier, our bodies do not hurt. Of course, I miss certain things but everything in moderation is important to good health.

2. Stay Hydrated

• Drink plenty of water to support immune function and flush toxins.
• Herbal teas like ginger or green tea have anti-inflammatory properties.

During our hot summers it seems much easier to drink lots of water. In the winter, I tend to drink less, but try and supplement my liquid intake with hot teas. Keeping hydrated is so important!

3. Get Enough Sleep

• Aim for 7-9 hours of quality sleep per night.
• Maintain a consistent sleep schedule.
• Reduce blue light exposure before bed.

Yes, that means turning off your phones, tablets, and televisions. Put technology away long before your head hits the pillow.

4. Exercise Regularly

• Moderate-intensity exercise (like walking, swimming, cycling) boosts immunity.
• Avoid overtraining, which can weaken immune function.
• Move your Body: yoga, walking, pilates with intention to nourish our joints, stimulate our lymphatic systems and assist removal of toxins

The human body is the only machine that breaks down if you don’t use it. Get moving!

5. Manage Stress

• Chronic stress suppresses the immune system.
• Practice meditation, deep breathing, or yoga to reduce stress.
• Engage in hobbies and activities that bring joy.
• Laugh more!

Laughter is the best medicine so find sources that keep things light and joyful.

6. Maintain Good Hygiene

• Wash hands frequently to prevent infections.
• Avoid touching your face, especially eyes, nose, and mouth.

Personally, I am programmed to go right to the kitchen sink the minute I walk into the house and I wash my hands, faithfully. Near the sink, I have hand soap, Thayer’s astringent and moisturizer. This is an easy, yet important thing to do. See my recent post on Hand Care.

7. Avoid Harmful Habits

• Limit excessive alcohol intake.
• Quit smoking—it weakens the immune response.

There are so many non-alcoholic alternative beverages that have adaptogens and nutritious benefits. Find an alternative to your wine and cocktails.

8. Be Proactive

• The minute you are feeling “off” take steps to nip any pending illness in the bud.
• If someone is ill, stay away until they are no longer contagious
• If you have a chronic illness, know you are more susceptible and take precautions
• Stay away from foods that are high-inflammatory~like refined sugar and dairy

The minute I am feeling odd or my eyes don’t look clear and shiny, I take Gaia’s Oil of Oregano. It has been working for me and my family for several years. I also increase my Vitamin C intake and I slow down and care for myself.

9. Practice Gratitude

• Keep a gratitude journal where you write down the things you are thankful for
• Express gratitude to others
• Meditate with a focus on appreciation
• Savor positive moments in your life
• Make a conscious effort to focus on the good aspects of your day

We are exposed to numerous germs and viruses daily. If your immune system is strong, you will more than likely not be affected by this intense flu season this year. Do what you can and take control. What steps do you take to build your immune system? Please take extra care as this flu looks rather nasty.

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