16 Simple Ways to Boost Your Immunity

These 16 ways to boost immunity are easy and fun!

You’ve probably seen the ads and natural food stores promoting miracle foods, superfoods, and potions that claim to boost your immune health. Are they worth the money? Some are and some aren’t, but when push comes to shove most people need options that are affordable and easy to do in their daily lives.

In reality, a healthy lifestyle will most likely do more for your immune health than anything you can buy.

The same habits that keep you healthy and fit will increase your resistance to infection and illness, and boost immunity.

At the same time, it’s essential to follow the advice of public health experts linked to contagious illnesses, such as COVID-19. Practice social distancing, wash your hands often and call your doctor promptly if you have any symptoms that concern you.

Sensible safety measures and healthy options can lower your threat of disease.

boost immunity

Eating Habits that Support Immunity:

Eat Me to Boost Immunity

  1. Eat produce- Eat your vegetables, your parents were right. Vegetables and fruits are abundant in antioxidants and vitamins that help combat inflammation. Current federal guidelines advise one and a half to two cups of fruit and two to two and a half cups of vegetables each day. You can also eat herbs with your vegetables like basil, oregano, nettles, red clover, thyme, etc.. These can add flavor and boost immune health.

  2. Avoid sugar- In addition to empty calories, sugar can raise your risk for heart attack and stroke. Sugar can also lead to inflammation. The average American eats 17 teaspoons daily, far more than the American Heart Association’s maximum of 9 teaspoons for men and 6 for women. Limit artificial sugars too. These also can be problematic
  • Boost fiber intake- High fiber foods have a positive effect on your gut microbiome and immune functioning. Good choices include apples, potatoes, dark-colored vegetables, beans, nuts, and whole grains.

  • Try probiotics- Fermented foods are another source of healthy gut bacteria. Enjoy yogurt, miso, kombucha, kefir, sauerkraut, and tempeh.

Drink Teas to Boost Immunity

  • Drink tea- Tea contains a special kind of antioxidants called flavonoids that boost immune function. Along with water, unsweetened tea also supports hydration without extra calories.
  • Add herbs to teas and your foods- Ancient customs and modern medicine provide some support for the theory that certain herbs aid immune functions. Such herbs include garlic, ginger, elderberry, bilberry, rosehips, and turmeric. Or go for nutritional powerhouse herbs you can eat like nettles, chickweed, oats, parsley, peppermint, and cilantro to name a few. You can also use herbs that nourish your nervous system like lavender and lemon balm. We have tons of ideas and recipes in our herbal courses.


Consider supplements- If it’s difficult for you to meet your nutritional needs through diet alone, you may want to take supplements. Talk with your care provider about your requirements and options. Many different types exist, some in pills, capsules, powders, chewable, gummies, and liquids.

Other Habits that Support Immunity:

  1. Keep an eye out- How can you tell if your immune health may be vulnerable? Monitor yourself for typical symptoms such as frequent infections, fatigue, and slow healing wounds.

  2. Quit smoking- Using tobacco reduces your quantities of antioxidants and makes you more prone to respiratory infections and other illnesses. Moreover, studies show that your chances of quitting effectively rise if you combine methods, such as nicotine replacement devices, support groups, and counseling.

  3. Limit alcohol- Likewise, heavy drinking represses our immune health. If you feel like you are drinking too much, consult with a care provider about services that may help.

  4. Stay social- Our mental and physical health depends on equally encouraging relationships. Make it important to spend time with people you love. If you can’t physically be with them, use technology like FaceTime, Slack, Zoom, Snapchat, Facebook, and other video chats. Even phone calls and texts can benefit you, or you can even write letters or send homemade cards to let people know you love them.

  5. Take Charge of Extra Pounds-Extra weight puts an extra burden on your immune health. Even a loss of just a few pounds can help.  Lose weight safely with a balanced diet and routine exercise, a 1-2 pound loss a week can make a big difference. Find your healthy weight, based on how you feel, your frame, and your body.

  6. Work out- Weight loss is just one of the benefits of physical activity. Find a range of sports and classes that you enjoy, so you’ll want to stick with your program. Dance, yoga, swimming, lifting weights, running, playing, hiking, and being in nature are all great starts. Likewise, even a short walk 15-20 minutes once or twice a day will make a difference. For more fun and more accountability, invite a friend, family member, or pet to join you. Many fitness centers even offer virtual classes if you wish to take part at home, or you can download an app to help you out.

  7. Manage stress- Chronic tension raises hormones that impede your immune system. In addition to exercise, relax with meditation and music.

  8. Sleep well- One study found that adults who slept for at least 7 hours every night were four times less apt to get a cold than those who slept for 6 hours or less. Secondly, even when taking naps you can’t reclaim lost sleep. Set a regular bedtime and stick to it.
  9. Get outside! Go play, rest in the sun for 20 minutes, take a walk in the fresh air, meditate under a tree, take a bike ride. Sunshine and fresh air are my first recommendation to all clients.

Above all, even when at rest, your immune system is working hard to protect you. Taking care of your body will help it do its job to lead a long and active life.

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Disclaimer: For educational use only. The FDA has not evaluated these statements. Students articles reflect the views of the student and not necessarily Heart of Herbs Herbal School. Educational programs are available at www.heartofherbs.com, and you can find all of Demetria Clark’s books at Amazon.

The information offered on Heart of Herb Herbal School websites, articles, and blogs is for educational purposes only. Heart of Herb Herbal School makes neither medical claim, psychological claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. Heart of Herbs Herbal School neither endorses them nor is in any way responsible for their content; we are currently not part of any affiliate programs. Readers must do their research concerning the safety and usage of any herbs or supplements; as a result, this is your responsibility as a consumer.