It’s that time of year again… the time of year when everyone seems to be coughing or blowing their nose. Whether you want to fight off a cold or flu, here are 12 simple ways to boost your immune system.
Vitamins and Minerals
1. Vitamin C
We all know that citrus fruit is good for fighting a cold. You can also get your daily dose of vitamin C from bell peppers, broccoli, cabbage, cauliflower, kale, and many other fresh fruits and vegetables.
Vitamin C is water-soluble, so eating fresh fruits and vegetables throughout the day is better than a single large serving. And it’s better to get your vitamin C from vegetables than to take it as a pill.
2. Vitamin D
We get most of our vitamin D when we are out enjoying the summer sunshine. However, from September to March the angle of the sun is too low in the sky for people living in northern latitudes to absorb vitamin D. So for anyone living north of the Canadian border, I recommend taking a liquid vitamin D supplement throughout the winter months.
3. Zinc
Zinc is great at helping fight off illnesses.
- Red meats and shellfish are great sources of zinc (with liver and oysters being the ultimate superfoods.)
- The best non-meat sources of zinc are dried beans and pumpkin seeds, which should definitely be eaten with a source of vitamin C to improve absorption. So slices of red pepper with a handful of pumpkin seeds are a great way to boost your immune system!
4. Iron and B vitamins
If you are chronically sick, I recommend having your iron, ferritin, and B-vitamin levels checked. If you are vegan or vegetarian then it is even more important to have your iron checked. However, even carnivores can be low in iron, which will affect immune system functioning.
If you need more iron in your life, try cooking with cast iron pans, or take a high-quality supplement.
Immune Boosting Supplements
Everyone has their favorite immune-boosting cure, whether it is garlic, ginger, echinacea, or elderberry. Here are a few supplements that work!
5. Probiotics
A healthy microbiome is your immune system’s first level of defense. And good gut health is a great way to boost your immune system. Here’s how to eat for gut health:
- Avoid refined sugars and eat lots of fiber as this will feed the healthy strains of yeast and bacteria.
- Try to eat something fermented every day because it’s more effective than buying probiotic supplements.
- Yogurt and other fermented dairy products are the best source of probiotics because calcium protects against digestion.
Here are some ideas for getting quality grocery store probiotics when you don’t have time to make homemade fermented foods.
6. Immune-Boosting drinks
Homemade immune-boosting drinks are all full of antioxidants, vitamin C, and probiotics. Drink them with a handful of pumpkin seeds, and you’re on your way to the best immune-boosting supplement available!
Here are a few options:
7. Elderberries
Elderberries are a potent antiviral remedy. You can find dried elderberries online.
8. Soup
It’s not by chance that soup is the traditional cure for colds. Soup is warm comforting and soothing. It’s a great way to pack a lot of nutrients into an easily digested form.
Why not make a bowl of immune-boosting vegan soup or a miso and turmeric chicken soup?
Lifestyle Changes
Lifestyle changes are probably the hardest, yet most effective way to prevent illness and improve your immunity. Here are the top four lifestyle changes that will boost your immune system.
9. Reduce Stress
Long-term stress is really hard on the immune system. I know how hard it is to get away from stress. Between work, family, and other obligations it’s hard for me to manage my stress levels.
I try to do a 10-minute mindful meditation during stressful times. Even if I don’t have 10 minutes of free time, I still try to take that break before bed. I’m the first to admit that I am not great at focusing on nothing, but just taking that time to sit without any distractions is a great way to reduce stress (even if the stressors are still there).
My children cope with stress by using a worry box. Whenever they have a worry that they can’t stop thinking about, we write it down on a piece of paper and put it in the worry box. I do this for myself too… but I call it a To-Do list!
10. Get More Exercise
Exercise helps to reduce stress levels and boost immunity. Even if you don’t have time to get a full workout in, just doing 1 minute of jumping jacks will get your blood pumping. Try building exercise into your routine by choosing to take the stairs, walk to local destinations, or stand during meetings.
11. Better Sleep
If you work on reducing your stress and exercising, then you will also improve your sleep! To make sure you are getting enough sleep, follow good sleep hygiene.
- Don’t use screens within 1 hour of bedtime. I know it’s hard, but it really helps. Try reading an old-fashioned book instead.
- Avoid thinking and talking about stressful subjects within 1 hour of bedtime.
- Don’t have any caffeine after 2 pm (including green tea or chocolate).
- Keep regular sleeping and waking times.
12. Avoid Toxins
Our world is full of toxins. There are the ones we choose to consume, including cigarettes, caffeine, and alcohol. There are ones we inadvertently consume when we spray scented air-freshener in the bathroom. And there are toxins that we can’t avoid since they are a byproduct of living in a city (mainly air pollution).
Eating healthy foods and drinking lots of water will help your body eliminate toxins. However, it’s also important to try to avoid toxins as much as possible.
Simple changes include:
- Avoid using scented products
- Clean with baking soda and vinegar instead of commercial cleaners
- Drink filtered water
- Quit smoking
- Reduce your caffeine and alcohol consumption (a little is good for you, a lot is not).
Hi Emillie
Where can I find the recipe for starter culture for the ginger honey turmeric tonic.
The recipe is written so you can use whatever starter you happen to have on hand. Raw honey (look for unpasteurized on the label) is the easiest. However, you can use any fermented liquid, kombucha, water kefir, ginger bug or even cultured ACV. Enjoy!