With fall just around the corner and kids back in school, I know you’re probably thinking what I’m thinking: how do I get everyone’s immune system boosted so that we’re not in a 3-weeks-of-pneumonia situation (speaking from experience here!) come October? I am not a doctor or medical professional, but I have healed my gut, lowered inflammation in my body, gotten rid of my constant fatigue and brain fog, and had a 3-year-streak of no colds, illnesses, or even a cough or stuffy nose. As with most things in life, the glory doesn’t last and I was put in my place with a pretty bad case of pneumonia a few months ago. However, as a certified holistic health coach, I have coached enough clients over the years to know what makes our bodies more resilient to the illnesses that may crop from everyday stress, having kids in different schools, working in a high-exposure environment, and simply not nourishing ourselves the way we should.
Top Five Tips for How To Boost Your Immune System Naturally
1. Work on your gut health. About 70% – 80% of your immune health is controlled by your gut. It should be top of your list to ensure you’re taking care of your gut daily. You probably already know that alcohol and excessive sugar alter your gut microbiome and don’t allow your “good” gut bacteria to thrive. But, what exactly are “gut healthy” foods? I have experimented with this to find out what effect boosting our gut healthy food intake would have on my boys’ immune systems. Not a clinical study, but just a lot of consistent effort at home. Both boys got sick (including colds, coughs, minor issues) only once in twelve months. Not bad! If you’re new to gut health and haven’t been told anything besides taking a probiotic (I see you, Seed users!), it’s time to start implementing my Top Tips for Optimal Gut Health.
2. Fix your circadian rhythm. This translates into waking up and sleeping at roughly the same time. Easier said than done, I know. Having a non-negotiable goal in the morning (a workout, getting kids out the door, making it to work on time) helps. Setting an alarm in the evening to turn off devices, read a book, journal, or whatever it is that keeps you focused on getting to bed may make this easier. Your wind-down routine doesn’t have to be fancy, it just needs to work for you. After your ideal 7-9 hours of sleep (I won’t lie, I get close to 7, so not ideal), getting some sunlight exposure in the morning also helps with regulating your immune system. Walking the dogs, getting out for a run, sitting near a window to go through your email with a cup of tea – it all helps. Chronic stress and lack of sleep lower immune resilience, so taking control of your circadian rhythm is one of the easiest and most inexpensive ways to combat that.
3. Smart supplementation. Everyone wants to know what that holy grail supplement is that helps with immunity. Like with everything else, there simply isn’t one. I do love taking advantage of a few herbal remedies that show up in our household every fall:
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- Medicinal mushrooms – Reishi and shiitake are two of the ones I love for immune modulation. I add organic reishi mushroom powder to my morning smoothies, but if you’re not a fan of that – hang tight because it will be in my upcoming functional, adaptogenic drink mix line! Shiitake mushrooms are almost a weekly staple for us and are so easy to add to tacos, stir-frys, curries, and even noodles pasta dishes.
- Green tea – I’m a huge fan of quality cup of matcha. Green tea in general contains catechins and L-theanine, which supports immune balance and antioxidant defense. Another big reason why I love matcha is that the EGCG firms and brightens skin and Chlorophyll clarifies – not a bad benefit and I have definitely noticed my skin glowing more because of matcha. Worth a try.
- Elderberry syrup is also a regular during the fall and winter in our household, as it has been shown to reduce the severity of infections. I like this brand for kids and this one for adults. Making homemade elderberry syrup is also great, though I rarely have the time to actually do this.
- Quercetin is another supplement that we use, mostly during allergy season. I love this brand for the kids (and take this myself as well) as it helps with inflammation, boosts antioxidant defense, and is great for thinning mucus (hello, respiratory support!).
4. Exercise and hydration – You probably already know that regular exercise improves immune function, but I know this can feel elusive at times, especially when you’re in certain seasons of life. For me, three heavy sweat sessions per week is a non-negotiable to help my body release toxins and help improve my immune system, but if that seems daunting to you, start with one! Find something you love to that makes you sweat and if you can find a sauna to get even more toxins out, even better! We tend to overcomplicate hydration as well, but drinking around half your body weight in ounces is usually enough. Add electrolytes if you’ve been sweating a lot and start your day with water and some lemon for a vitamin C boost along with getting your digestive system moving before you eat. If you’re feeling extra fatigued in the afternoon, I recommend reaching for an adrenal mocktail instead of caffeine to stay hydrated and alert.
5. Extras – Working on the basics (proper hand washing, staying up-to-date on vaccines and health checks, adequate vitamin D, exercise, sleep, hydration, nutrient dense meals) is the foundation to boosting your immune system, but I always love to explore additional holistic health options. Here are a few of my favorite “extras”:
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- Woodroot Tonic – I usually start my mornings with this and it’s amazing for healing the gut, helping your mornings feel a bit more balanced and helping to boost your immune system as well, thanks to chaga mushrooms. A staple in my morning routine.
- Anti-inflammatory smoothie – I LOVE starting my days with this. The turmeric and wild blueberries are amazing for helping to bring down inflammation and provide a nice boost of energy and immunity as well.
- Golden Mylk Latte – If you’re starting to feel a bit under the weather, I highly recommend this latte as well. Dairy-free and turmeric loaded – again, bringing down that level of inflammation is never a bad idea. Super soothing as an afternoon treat and great with some magnesium bisglycinate (which will help you sleep better!) in the evenings.
- Beekeeper’s Naturals Propolis Immune Support Daily Throat Spray – There’s a kids version of this as well and I swear by it during sick season. A sprinkle of local bee pollen over your oatmeal or yogurt bowl (when done consistently) can work wonders for seasonal allergies as well.
Remember, boosting your immune system doesn’t mean going crazy with every supplement and vitamin you see on the shelves at Target. A lot of that is just marketing. Following these holistic tips along with staying on top of your regular PCP visits will ensure that you’re keeping viruses at bay. What’s your favorite way to boost your immune system? What do you swear by that actually works? Leave me a comment to share!
