Top 15 ways to Boost your Immune System


Here you have some of the best herbs, foods, supplements, and lifestyle factors to help you boost your immune system.

1. Echinacea 

Echinacea is used for respiratory health support and to prevent the common cold. It is especially effective for people with recurrent respiratory infections.

2. Green Tea 

Green tea has important antioxidant and immuno-modulatory properties. It works as an antifungal and antivirus agent. The antioxidants and amino acids present in this tea will help your body to fight germs and strengthen your immune system.

3. Ginseng 

Ginseng's antimicrobial compounds work as a defense mechanism against bacterial and viral infections. It is also well known for its ability to treat inflammatory disorders. 

IMPORTANT: Ginseng can interact with some prescription medications (such as stimulant drugs, antidepressants, blood-thinning medications, and anti-diabetic drugs) so, I recommend consulting with your physician before you start supplementing with Ginseng.

4. Elderberry 

This berry is high in vitamin C and full of antioxidants that help a healthy immune system.

5. Vitamin C 

This important vitamin can reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.  Vitamin C foods are citrus fruits, including orange, lemon, and grapefruit, green and red bell pepper, pineapple, mango, papayas, parsley, kiwi fruit, strawberries, bok choy, cabbage, brussels sprouts, spinach.

6. Zinc

Zinc can be used may to reduce cold-related symptoms and shorten the duration of the common cold. Zinc-rich foods are pumpkin seeds, lentils, chickpeas, and cocoa powder, this vegetal sources can help us to get the zinc we need, although animal sources like grass-fed beef, liver, or kefir are often more bioavailable for the body.

TIP: Supplementing with Vitamin C + Zinc is especially effective to prevent and treat the common cold and respiratory infections. Some brands carry them together in one pill format.

7. Vitamin D 

This vitamin can modulate the innate and adaptive immune responses and its deficiency is associated with increased autoimmunity problems, as well as more susceptibility to infections. Direct sun exposure to the sun is the best way to absorb this vitamin, however, because of the dangers of sun damage, I recommend taking a high-quality supplement form.

8. Beta-Carotenes

Beta-Carotenes have powerful antioxidant activities, help to reduce inflammation, and fight oxidative stress. Beta-carotene foods are yellow, orange, and red fruits and veggies like carrots, pumpkin, sweet potato, red bell peppers, apricot.  Also, leafy greens like kale, spinach, and collard greens.

9. Probiotics 

Probiotics are beneficial bacteria to help you digest nutrients, boost the detoxification of your colon, and support your immune system. Some good sources of probiotics are natural organic yogurt, kefir, kimchi, and sauerkraut.

10. Oregano oil

This potent oil fights infections naturally due to its antifungal, antibacterial, antiviral, and anti-parasite compounds. I recommend the capsule or pill form, due to its powerful taste. 

11. Exercise 

Exercise is important to strengthen your immune system. Incorporating physical activity into your weekly regimen is necessary to keep you healthy and boost your immune system.

12. Reduce Stress

Chronic stress can suppress protective immune responses and exacerbate pathological immune reactions. In order to promote health and healing, you need to minimize your stress levels. Using breathing techniques, mindfulness, meditation practices, working on your spiritual growth, and getting plenty of rest are all very beneficial techniques to fight stress.

13. Improve Sleep

To reduce your chances of catching colds, the flu, and other bacterial and viral infections, make sure you are getting at least seven hours of sleep every night.  Prioritize sleep, is prioritize health. 

14. Limit Alcohol Consumption

Alcohol has a negative impact on our gut health, decreasing immune function, and making us more susceptible to harmful pathogens. Limit your alcohol consumption to occasional use, especially if you are starting to feel a weakened immune system. 

15. Take some Protective Measures

Frequent hand washing (for at least 20 seconds), using a face mask when required, minimize touching your face, staying home when sick, coughing or sneezing into your elbow, and seeking medical attention and treatment when needed, are some easy protective measures that will help you to prevent bacterial and viral infections. 

Let me help you to create a nutritional and lifestyle plan to achieve your health goals.