10 Simple Ways to Boost Your Immune System Naturally This Cold and Flu Season
With cold and flu season upon us, now is the perfect time to talk about how to strengthen your immune system — naturally.
Louis Pasteur famously said, “It’s not about the germs, it’s about the terrain.”
Your immune system is that terrain. When it’s strong and balanced, your body becomes naturally resilient against viruses and infections.
Below are 10 simple, evidence-based ways to keep your immune system in top shape.
1. Manage Stress
Chronic stress raises adrenaline and cortisol — hormones that suppress immune function. While we can’t eliminate stress, we can absolutely manage it.
Reconnect with what brings you joy, get out in nature, walk briskly, or try meditation — all proven ways to lower stress hormones and support your body’s natural defenses.
2. Prioritize Quality Sleep
Sleep is when your body heals, regenerates, and strengthens immunity.
Aim for at least 7 hours per night. If you’re ready to up your sleep game, check out my sleep presentation.
3. Reduce Sugar Intake
Sugar directly suppresses immune activity. Just 100g of sugar — the amount in one energy drink — can reduce immune function by up to 50%!
Minimizing sugar helps your immune system perform at its best.
4. Support Your Gut Health
Did you know that up to 80% of your immune system lives in your gut?
Eating naturally fermented foods like yogurt, kefir, miso, kimchi, kombucha, and fermented vegetables strengthens immunity and enhances nutrient absorption.
5. Eat More Leafy Greens
Leafy greens such as spinach, kale, parsley, beet greens, and Swiss chard are packed with immune-boosting nutrients and antioxidants.
Need inspiration? Read this post to get more greens into your daily meals.
6. Load Up on Vegetables and Sprouts
Vegetables and sprouts provide the vitamins and minerals your body needs to fend off infections — in a form that’s easy to absorb.
Try this green juice recipe. I like to make it in large batches and freeze it for convenience.
7. Get Enough Vitamin C
Vitamin C is a powerful antioxidant that supports every aspect of immune health — and it’s easily depleted by stress.
Take a quality vitamin C supplement daily, and don’t forget that naturally fermented sauerkraut is a fantastic food source.
8. Maintain Healthy Vitamin D Levels
We get most of our vitamin D from sunlight, but during the winter months (especially in the northern hemisphere), supplementation can be a game-changer.
I suggest vitamin D3 + K2 for optimal absorption and immune protection.
9. Include Zinc-Rich Foods
Zinc plays a key role in fighting colds and improving immune response.
Animal products like lamb and grass-fed beef are great sources.
Women taking birth control or hormone replacement therapy may need extra zinc — zinc picolinate is a highly absorbable option.
10. Maintain a Healthy Weight
Excess weight increases inflammation and decreases immune response.
Even small, consistent lifestyle changes that promote a healthy weight can help your immune system function better.
The Bottom Line
Instead of fighting germs, nurture your precious terrain — your immune system.
Small, consistent steps make all the difference in staying healthy and strong.
Stay well and take good care of your terrain,
Kim
xo
P.S. Curious how a holistic approach can help you build lasting health from the inside out? Book a free 30-minute strategy call here.
