Boost Your Immunity—Before & During Illness
If there’s one thing I’ve been reminded of recently, it’s how much we take our health for granted—until we’re knocked flat by sickness. February had me down for the count, which felt ironic considering I had just hosted an immune-boosting workshop. But the silver lining? I now have even more firsthand insight into the best ways to support your immune system—both proactively and when illness strikes.
Strengthen Your Immune System Daily
Your immune system is like a muscle—it needs consistent nourishment and care to stay strong. Here are my go-to strategies for keeping your defenses high:
Prioritize Sleep – Your body repairs and regenerates while you sleep. Aim for 7–9 hours of quality rest per night.
Nourish with Nutrients – Load up on whole, colorful foods rich in vitamins C, D, and zinc. Think citrus, bell peppers, leafy greens, mushrooms, and wild-caught salmon.
Support Your Gut – Over 70% of your immune system lives in your gut! Probiotics (found in yogurt, kefir, and fermented foods) and fiber (from fruits, veggies, and whole grains) keep your gut bacteria balanced and your immune response strong.
Manage Stress – Chronic stress weakens immunity. Incorporate breathwork, meditation, or movement to keep cortisol in check. (Psst... our March challenge is all about breathwork!)
Get Moving – Moderate exercise helps circulate immune cells throughout your body. Aim for at least 150 minutes of movement per week.
Hydrate & Minimize Toxins – Water flushes out toxins, while limiting alcohol and ultra-processed foods reduces inflammation and supports immune resilience.
What to do when you’re sick
Despite our best efforts, sometimes we catch a bug. Here’s how to bounce back faster:
Take Extra Care of Your Gut – Reduce sugar and processed foods, which can feed harmful bacteria. Load up on bone broth, fermented foods, and prebiotic fiber to help your immune system recover.
Lean on Nature’s Medicine – Elderberry, garlic, raw honey, and ginger have antiviral and anti-inflammatory properties. Herbal teas with echinacea or licorice root can soothe symptoms and support healing.
Rest, Rest, Rest – Your body needs all its energy to fight off illness. Honor your need for extra sleep and downtime.
Stay Hydrated – Warm lemon water, herbal teas, and electrolyte-rich broths can help replenish fluids and ease congestion.
Breathe Deep – Steam inhalation with eucalyptus or peppermint oil can help open airways and soothe irritation.
Power Up Your Immune System
Your immune system is your frontline defense—give it the tools it needs to keep you strong! Have questions or need personalized immune support? Let’s chat.
