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6 Ways to Supercharge Your Immune System

I’m certain you know how important it is to maintain a strong immune system for our overall well-being. Our immune system is the body’s first line of defense against infections and illnesses, and its strength is influenced by multiple factors including our diet, lifestyle, stress levels, and even our mindset. As a holistic health and lifestyle advocate, I believe that a natural, balanced approach to health can empower the immune system to function optimally. Below, we’ll explore some of the most effective natural ways to support your immune health, focusing on a combination of nourishment, self-care, and environmental awareness.
NOURISHING THE BODY
Food is the foundation of our health, and nutrient-dense, whole foods are key to supporting a healthy immune system.

Fruits & Veggies: Antioxidant-rich fruits and vegetables like berries, leafy greens, carrots, and sweet potatoes help neutralize harmful free radicals and reduce inflammation in the body. Vitamin C, found in citrus fruits, bell peppers, and broccoli, plays a vital role in boosting immune function and supporting the production of white blood cells.

Healthy Fats: Incorporating healthy fats like those found in avocados, nuts, seeds, and olive oil can reduce inflammation and support the immune system’s response. Omega-3 fatty acids, in particular, found in fatty fish like salmon, chia seeds, and flaxseeds, have powerful anti-inflammatory properties.

Probiotics & Fermented Foods: Gut health is closely linked to immune function. Fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria (probiotics) into the digestive system, promoting a balanced gut microbiome. A healthy gut helps regulate immune responses, ensuring the body can effectively fight off infections.

Herbs & Spices: Herbs like garlic, ginger, and turmeric are natural immune boosters with anti-inflammatory, antiviral, and antimicrobial properties. Garlic, for example, is rich in sulfur compounds that support immune defense, while turmeric contains curcumin, a potent antioxidant that supports immune health.
STAYING HYDRATED
Hydration is often overlooked but essential for immune support. Water aids in the production of lymph, which carries white blood cells and other immune system cells throughout the body. Staying properly hydrated also helps the body flush out toxins and supports the function of all organs.

Herbal teas, like green tea, echinacea, and elderberry tea, can further enhance immunity. Green tea is rich in antioxidants, while elderberry has been shown to reduce the severity and duration of colds and flu.
PRIORITIZING SLEEP
Sleep is a cornerstone of immune health. During sleep, the body goes into repair mode, regenerating cells, balancing hormones, and strengthening the immune system. Poor sleep can lead to the suppression of immune responses, making us more susceptible to infections.

Adults should aim for 7-9 hours of quality sleep each night. Creating a calming bedtime routine with activities like reading, prayer, or taking a warm bath can help ensure restful sleep. Avoiding screens and bright lights before bed also encourages the production of melatonin, the hormone that regulates sleep. If you want to dive deeper into the topic of sleep, I'd suggest Biohacking Sleep, Organ Body Clock, Circadian Rhythm & Sleep, or the Sleep Better Protocol blogs I've written.
MANAGING STRESS
Chronic stress can weaken the immune system, making us more vulnerable to illness. When we are stressed, our bodies produce cortisol, a hormone that, in high levels over time, suppresses immune function and increases inflammation.

To naturally reduce stress, incorporate mindfulness practices like meditation, stretching, deep breathing exercises, or prayer into your daily routine. These practices calm the nervous system, lower cortisol levels, and promote relaxation, which, in turn, supports the immune system.

Nature walks and spending time outdoors can also reduce stress while providing fresh air and sunshine, which helps increase vitamin D levels - a nutrient essential for immune health. Again, for a deeper dive on managing stress naturally you can check out my Mind/Mood/Stress catagory to find all sorts of posts.
PHYSICAL ACTIVITY
Exercise is a natural way to enhance immune function. Moderate exercise helps improve circulation, promoting the movement of immune cells throughout the body. Activities like walking, cycling, swimming, and stretching are great options that boost cardiovascular health without overtaxing the body.

However, balance is important. While moderate exercise enhances immunity, over-exercising can have the opposite effect by increasing stress hormones and inflammation. Finding the right balance is key to supporting long-term immune health.
NATURAL SUPPLEMENTS  
While whole foods should be the primary source of nutrients, certain natural supplements can provide additional support, especially during cold and flu season or times of increased stress. Vitamin C and D, Zinc and Elderberry are just a few natural supplements that you can take to support immune function.  To further fortify your defenses all year round I want to share several doTERRA products* that my family uses.
On Guard®+ Protective Blend Softgels – a blend of On Guard (Wild Orange, Clove, Cinnamon, Eucalyptus & Rosemary), plus Black Pepper, Oregano and Melissa essential oils.

On Guard® Hand Sanitizing Mist – contains the 5 essential oils listed above and is 99.9% effective against the most common germs. The natural antiseptic ethyl alcohol cleanses the hands to prevent bacterial spread but is infused with a natural apple extract to moisturize the hands leaving them feeling soft and smooth.   

Oregano Touch – contains one of the most powerful and potent essential oils prediluted with Fractionated Coconut Oil, making it perfect for all ages and people with sensitive skin. Convenient to apply to the bottoms of feet, skin, nails or anywhere in need of it’s cleansing and purifying properties.

doTERRA Breathe® Respiratory Blend - includes Laurel Leaf, Peppermint, Eucalyptus, Tea Tree, Lemon, Cardamom, Ravintsara, and Ravensara essential oils. Breathe helps maintain feelings of clear airways and easy breathing while minimizing the effect of seasonal threats. This blend can be applied topically to the chest, back, bottoms of feet or diffused.

PB Assist+® ProBiome Gut Complex - Formulated for the entire family and gluten-free, this complex provides a unique blend of diverse genus, species, and strains of pre- and probiotics. The 13 strains of 7 billion live cultures in are microencapsulated, meaning they have a protective covering that ensures they survive the harsh, acidic stomach environment so they can reach the gut alive.

*Click here if you want to purchase each one of these top 5 immune support products.
ESSENTIAL OILS
Using essential oils to combat illnesses can be an effective natural approach. Essential oils like those from doTERRA offer potent immune-supporting properties. The famous FLOOT recipe, featuring a blend of Frankincense, Lemon, On Guard®, Oregano, and Tea Tree oils, targets various symptoms of illness. Ever since it's release in 2017, I've also added Copaiba to my FLOOT+C recipe. You can make a natural immunity supplement by adding 2-3 drops each to an empty veggie capsule or make a roller blend with 10 drops each of all the oils, except only 5 drops of Oregano. You'll top the remainder of the bottle with a carrier oil and roll on bottoms of feet and/or spine for extra support when feeling under the weather.

In addition to the two On Guard® Protective Blend products mentioned above, doTERRA has a whole host of On Guard® products to support you where you need it: Laundry Detergent, Concentrated Cleaner, Toothpaste, Hand Wipes, Mouth Wash, Foaming Hand Soap, Essential Oil (in two forms – one pre-diluted like the Oregano), Hand Sanitizing Gel, Protective Throat Drops, and Beadlets (tiny ¼ oil drop) for easy on-the-go or kiddos who can’t swallow the softgels, or they can use the On Guard Chewables.  


Supporting the immune system naturally is about more than just fighting off infections - it's about nurturing the body, mind, and spirit. By incorporating whole foods, hydration, quality sleep, stress management, regular physical activity, and natural supplements into your routine, you can strengthen your immune system holistically. Remember, health is a journey, and embracing a lifestyle that prioritizes natural self-care not only bolsters your immune defenses but also fosters a greater sense of overall well-being.

xoDanette

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