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8 Practical Tips to Boost Your Immune System

Depending on where you are in the United States, you will notice that it is pretty cold outside. Though I hope you are somewhere warm or on your way there, it is imperative that you keep your immune system built up during these times more than ever. Falling ill during this time of year is not like any other time. Your body can take an unusually hard hit and be out on your buttocks for days, if not weeks, if you are not careful. There are a few simple things that you can do to help you function at your best during this brutal Winter Season, so let’s get to it.


Immune System

The immune system plays a remarkably complex and vital role in maintaining our overall health. It acts as our body's own personal army, constantly on patrol and ready to defend against anything that may try to harm it. The immune system reacts to pathogens in an instantaneous (innate) and acquired (adaptive) method, which allows us to safely interact with our environment every day. Our immune system is our protector. It helps to protect us from falling ill from anyone and things we encounter daily in our environments. Living a life that is mindful of how we care for ourselves, and what we put in, on, and around our bodies can help us to better support our immune system and have it operate as best as it can during all seasons. Here are some easy ways that you can begin to take better care of your immune system. 


8 Practical Tips to Boost Your Immune System 

1)    Exercise a Good Hygiene Protocol:

a)    Wash your hands regularly to prevent the spread of germs. Use hand sanitizer when soap and water are not available.

2)    Eat The Rainbow:

a)    Eat colorful foods that are nutrient-dense and are anti-inflammatory in nature. Hence, consuming more fruits and vegetables than dairy and meats especially those that are high in fat and tend to leave a lot of mucus in the body. Think apples, beets, grapefruits, oranges, blueberries, greens, ginger, cauliflower, beans, turmeric, nuts and seeds.


3)    Plants Have Power: 

a)    Consider herbs like echinacea, elderberry, and astragalus. They come in supplement and tea form, or you can make your own tonic, so you are covered no matter what. Oh, and don’t forget to intake some Vitamin C & D too.


4)    Hydrate:

a)    Dry winter air can thicken mucus, making it harder to expel pathogens from the body, thus increasing susceptibility to illness. Therefore, it is imperative to keep hydrated during this time of the year. Liquids also help to flush the system of toxins, regulate the body temperature, and keep the blood circulating properly through the body. Heat from being indoors can also cause us to sweat, hence we need to recuperate that lost liquid via adequate hydration. Aim for eight glasses of water daily and adjust based on your activity level and environmental conditions. Listen to your thirst cues and make mindful choices to keep your body well-hydrated, allowing your immune system to function optimally and defend you against winter's potential health challenges. If water alone is hard for you go for infused water or some tea as alternatives to obtaining that liquid, you need.


5)    Sleep:

a)    Sleep deprivation weakens the immune system. Therefore, quality sleep is vital for a robust immune system. Getting 7-9 hours of sleep each night to support overall health is ideal, anything less can break down the immune system. During rest the body works on healing itself and combatting foreign invaders easily because it does not have to compete with all the activities that goes on while one is awake.

6)    Stress:

a)    Chronic stress wreaks havoc on your immune system. Practice relaxation techniques like meditation, yoga, or deep breathing to manage stress and boost your mood. Go for a walk and decide that today you will manage stress better than you did before. Want to learn ways to de-stress? We @ Nurture What Matters have Certified Stress Management Coaches who may be able to help you out. Set up a 15-minute clarity call to learn more.

7)    Physical Activity:

a)    Engaging in moderate-intensity physical activity has been linked to various immune-boosting benefits. Exercise promotes the circulation of immune cells, allowing them to detect and respond to pathogens more effectively. Physical activity also contributes to the reduction of inflammation and the release of endorphins, which positively influence immune function.

8)    Nurture You:

a)    The ability to prioritize self-care during this time of the year ensures your immune system can be more resilient, better equipped to fend off seasonal threats and keep you in optimal health. So, if sitting in a hot tub soaking is something you have been wanting to do to relax, then now is the time to do it. If dancing or reading a good book, or journaling is your thing, do it consistently. Eating healthy, getting a massage, you name it, you owe it to yourself to take good care of you always. Laughter is another great thing to do often to help release endorphins and build up your immune system. The theme here is if it makes you feel good and will cause you or others no harm it may be time to do it especially if it is going to boost your immune system.




In conclusion, these are some practical, yet straightforward things that you can do to build up your own or your family’s immune system to keep colds, flu, viruses, and the like at bay. Taking some time to go within and do some self-care, mindful eating, physical activity, and some of the other tips we have listed here; can be quite beneficial in strengthening the immune system to help avoid getting sick this or any season. Just remember that you have the power to take charge of your health and well-being because you are in control of your life. By incorporating these immune-boosting steps into your healthy living lifestyle, you can build a strong and resilient defense against illness and thrive from the inside out. 









A.D.A.M. Medical Encyclopedia. (2020, February 2). Immune response. MedlinePlus., Retrieved on December 1, 2023, from:


Cleveland Clinic: Immune System Retrieved on December 1st, 2023, from:


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