ways to boost your immune system
Let’s be honest: Getting sick is the absolute worst. It disrupts your routine, throws off your impeccable workout schedule, and suddenly all of the intentional wellness rituals go from green juice and morning sound baths to binge-watching Love Island in a mountain of tissues. No thank you. It feels like everyone is sick right now, and that is why I’m all about proactively supporting my immune system so I can stay feeling my best. Over the years I have made it my mission to avoid being sick as much as possible so here are a few go-tos I use or learned about for building resilience against even the peskiest of seasonal bugs.
Activate Your Lymphatic System
Unlike the circulatory system, which has the heart to keep things moving, the lymphatic system relies on movement to flush out toxins and fight infection. If you sit all day, like I do, your lymphatic system isn’t flowing efficiently, leading to poor results for your immune health. Gentle movement like yoga can get things moving. Body brushing, gua sha, and deep breathing exercises help stimulate lymphatic flow. If nothing else, make it a point to get up and move every hour.
Gut Health is Crucial
Your gut is home to about 70% of the immune system. It’s part of the reason feeling sluggish and down happens especially when you’re feeling ill. What you eat directly impacts how well your body can fight off illnesses. A happy gut = a stronger defense system. To support the microbiome, focus on fiber-rich foods like lentils, beans, and root vegetables like beets, artichokes, and radishes. Garlic and onions help feel good bacteria, while a high-quality probiotic can further enhance a health gut. If you struggle with digestion, consider adding L-glutamine to your routine for support with gut lining.
Get Your Vitamin D
Vitamin D is an unsung hero when it comes to the immune system. It supports both adaptive and innate immune response to help the body fight off infections. It’s yet another vitamin that many of us don’t get enough of, especially in colder months. While Vitamin D can come from food sources, the most efficient way to keep the levels up is through supplements. The recommendation is at least 2,000 IU per day, but many experts recommend 3,000 IU. If you spend most of the day indoors, a vitamin D supplement should be a non-negotiable. Which leads me to the next tip…
Soak In the Morning Sun
Mornings are lighter now which means fewer excuses to stay curled up in bed. Getting outside and soaking in natural light - especially the early morning sun - gives your body a much-needed serotonin boost. This neurotransmitter is crucial for everything from mood regulation to immune function. Early morning sunlight is one of the top 5 most recommended ideas for supporting mental and physical health. Sunlight exposure early in the day helps to regulate cortisol. Cortisol isn’t the villain it is made out to be and is a necessary hormone that, when regulated properly, supports the immune system, metabolism, and focus. When the days lack sunshine, a SAD lamp or daylight mimicking LED light bulb can help fill in the gaps.
A Cold Shock to the System
I get it - cold showers sound like pure torture. The same way ice baths often sound on any given day. But, in all fairness, research has shown that exposing yourself to cold water is more than just some wellness trend. This exposure increases the production of white blood cells, which are the key players of the body’s defense system. A Dutch study found that even a 30-90 second cold shower caused fewer people to call in sick compared to those who didn’t. So whether you take a full cold shower, a plunge, or simply end a hot shower with 30 seconds of cold water, it’s worth the temporary discomfort. Plus, it also boosts circulation leaving you feeling more energized.
Practice Mindfulness
Stress is one of the biggest immunity killers. Chronic stress weakens the body’s defenses, making anyone susceptible to illness. Meditation and mindfulness are scientifically proven to reduce inflammation and boost immune function. Even five minutes a day can make a difference. Apps like Calm and, my personal favorite, Insight Timer, offer guided meditations in varying times, levels, and needs that make it easier to get started. If meditation isn’t your thing, breathwork or taking a few deep, intentional breaths throughout the day can have a similar effect.
Don’t Forget the Magnesium
Magnesium is the MVP of minerals. It supports stress management, muscle recovery, and yes, even immunity. The truth? Apparently 80% of people don’t get enough of it. Caffeine, sugar, alcohol, and even birth control pills can deplete magnesium levels. Supplementing with 375mg of magnesium daily through supplements or increasing intake through food sources like almonds, brown rice, and leafy greens can make all the difference. Topical magnesium sprays and oils are another great way to absorb this vital and essential mineral.
So What?
Staying healthy really isn’t about avoiding germs at all costs. It’s about building up your body’s natural defenses. By getting outside early, supporting your gut, moving your lymphatic system, and making a few intentional lifestyle changes, you can keep your immune system in top shape year round. And let’s be real…feeling good is always in style.
