6 Ways To Naturally Boost Your Immunity

I was in CVS the other day when I saw something that stopped me in my tracks.

 

As I made my way back to grab a few staple items, I noticed an entire section of supplements labeled “Immunity.”

 

Maybe it’s been there all along, and I had just never noticed, or maybe it was recently added to remind people that it’s flu season—along with the latest COVID-19 variant. Either way, it grabbed my attention immediately.

 

Among the shelves were what seemed like hundreds of different supplements, all plastered with the phrase “immunity-boosting.” From tablets to lozenges and gummies, the options seemed endless when it came to boosting my immune system without having to do anything besides chew for two seconds.

 

That got me thinking—do people know there are natural ways to boost our immune systems using simple health practices?

 

And guess what? They’re more effective and cost less than that big bottle of supplements.

 

Don’t get me wrong, I’ve definitely wandered the aisles of my local vitamin shop, hoping to find the perfect supplement. But our first and most powerful line of defense is already built in and can ward off illness better than we might realize!

 

Boost your immunity this cold and flu season with these six simple health practices you can start doing today:

 

 

 

1. Stay hydrated throughout the day.

 

We learned this in grade school but quickly forget as adults—our bodies are 60% water! Without proper hydration, we lose brain functionality, muscle control, and experience higher stress. This stress weakens our ability to fight off illnesses, leaving us more vulnerable to sickness. Water also helps flush out toxins, and without enough of it, that job becomes harder.

 

Try the 8×10 idea—aim for eight 10 oz glasses of water daily. If you’re not used to drinking this much, start from where you are and gradually build up. Track your intake for three days to find your average. If it’s under 80 oz, craft a plan to slowly increase. Here are some tips my RESTORE health coaching clients swear by: start your day with a large glass of water before coffee, set phone reminders to drink, and use the same water bottle daily, planning how many times to refill it. Most importantly, be patient with yourself—a slow and steady increase will keep bathroom trips manageable.

 

Consider adding electrolytes to one of your glasses. And no, I don’t mean Gatorade. Use simple ingredient electrolytes to support overall body function, especially since your body works harder in fall and winter. This will help keep your energy up and fight off any microscopic enemies.

 

2. Prioritize nutrient-dense foods in your meals and snacks.

 

Munching on fast food and sugary snacks won’t boost your immunity. In fact, it can increase your chances of getting sick.

 

Instead, prioritize nutrient-dense foods using the RESTORE plate model, which focuses on protein and veggies with moderate carbs and healthy fats at every meal. This will drastically improve both your immunity and energy.

 

Protein is essential for antibody management and development, so load up on lean proteins like organic chicken, turkey, wild-caught fish, grass-fed beef, eggs, beans, or tofu. Whole fruits and vegetables also play a huge role in immunity, providing vitamins A, C, D, and E, which are key for building up antioxidants. Look for citrus, bell peppers, spinach, broccoli, garlic, and more.

 

Trust me when I tell you this one tip can make a major difference in your overall health and immunity, especially when you start making it a daily habit!

 

3. Add a thumb-sized portion of healthy fats at every meal.

 

I know it might sound scary—who wants to eat fat? But we’re talking about healthy fats like hemp seeds, chia seeds, avocado, walnuts, and extra virgin olive oil. These fats improve the production of white blood cells, which fight off viruses and bacteria.

The best part? It’s easy to add healthy fats to your routine. Toss a small scoop of hemp or chia seeds into your smoothie, top your yogurt with walnuts, add avocado to your salad, or drizzle olive oil over your dinner.

 

4. Avoid refined sugars, processed foods, and limit alcohol.

 

This one’s tough, I know. Whether it’s a venti caramel frappuccino, greasy takeout, or those extra glasses of wine at dinner, these indulgences can weaken your body’s ability to fight illness.

 

Processed foods and refined sugars cause inflammation and suppress your immune system. They also increase omega-6 intake, which can weaken your immune response and raise disease risk.

 

I’m not saying to cut these things out entirely—life is about balance—but try limiting them to weekends or one day a week. This can make a difference in your immunity and overall health.

 

5. Get 7-8 hours of sleep each night.

 

Sleep is critical to our health and wellness. While the world might say “sleep is for the weak,” it’s actually the lack of sleep that makes you weak—and the same goes for your immune system.

 

While you sleep, your body produces cytokines, proteins that help fight infections and reduce inflammation. Sleep also helps your immune system remember how to fight germs in the future.

 

Research shows that people who get less than 5 hours of sleep a night have a higher mortality rate than those who get 6-8 hours. Sleep keeps inflammation in check and helps your T-cells, which are your body’s warriors, work better at fighting off infections. Sleep is key to a healthy immune system, so create a bedtime routine, keep consistent sleep and wake times, and get morning sunlight to boost your body’s natural rhythms.

 

6. Take 20-30 minutes a day for dynamic activity.

 

Activity helps boost your immune system! You don’t need to run a marathon—20-30 minutes of dynamic activity like walking, dancing, or playing with your dog can have a huge impact.

 

When you’re active, your body releases cytokines and increases white blood cell production, your first line of defense against infections.

 

Regular physical activity is associated with a 31% lower risk of infectious disease. Pretty amazing, right?

 

Carving out 20-30 minutes a day will pay massive dividends for your immunity and long-term health.

 

What are you waiting for? Your immune system needs you!

 

There you have it—6 natural ways to boost your immunity without spending big on supplements. It’s not hard; it just takes consistency. The more you add these practices to your life, the more you’ll see the results. Please give yourself grace as you focus on layering these health practices into your lifestyle. Health is a journey, not a final destination. 

 

And if you found this helpful, you’ll love my RESTORE program. With over 20 years of experience, I help women unite the power of metabolism, mindset, and faith to live their healthiest lives—without the struggle. Join me on this journey to reconnect your mind, body, and spirit, and become the healthiest version of yourself in every season of life.

 

Book a free health discovery call with me today.

 

 

About the Author:

Ann Hackman is a Metabolism Health Coach and founder of the RESTORE Health Coaching Program. She helps women create personalized health roadmaps they can use for the rest of their lives, guiding them to balance metabolism, hormones, and overall wellness. With a combination of science-backed strategies and faith-based reflections, Ann empowers her clients to build sustainable habits and live out their passion and purpose with joy.