Natural ways to boost your immune system

by | 29 07 2020 | Balance

Simply said, your immune system defends your body against illnesses and disease. It is the first defense line of your body against alien microorganism entering your body. To do its job, ideally every part of the immune system should perform at its best. Healthy dietary and lifestyle habits may strengthen your body’s natural defenses and help to boost your immune system naturally.

boost your immune system naturally
Adjust your diet

Nutrients from food can be like fuel to your immune system. Especially plant-based foods like vegetables, fruits, seeds, and nuts are loaded with nutrients that can boost your immunity.

Spices like clove, oregano, cumin, cinnamon, and thyme have antiviral and antimicrobial properties, which can help to fight off infections. Broccoli, spinach, carrots, red bell peppers, kiwi, and citrus fruits like oranges, grapefruits, or lime are good sources of vitamin A and C. Pick the fruit itself above fresh fruit juice since these tend to have a lot of sugar.

 Nuts and seeds provide protein, vitamin E, and zinc. Add oily fish, like salmon or mackerel to your diet for vitamin D. Colorful fruits and vegetables like carrots, berries and spinach have antioxidants that protect you against oxidative stress.

Exercise (outside)

We all know this, but it’s hard to stay on track. Regular, moderate exercise can reduce inflammation and lower risks of infections and chronic diseases. Additionally, our bodies release endorphins (hormones which help to reduce pain and stimulate feelings of pleasure) during exercise, which help to manage stress. If you can, preferably go outside to work out. Fresh air and spending time in nature support your mood and immune system health at the same time.

Get enough quality sleep

Your body heals and regenerates during sleep. Not enough sleep can cause the inflammatory immune response to activate and weaken your immune system. One of the easiest ways to boost your immune system naturally. Adults should get an average of 7-8 hours of sleep each night.

If you have trouble sleeping or want to improve the quality of your sleep you should limit your screen time at least an hour before bedtime, go to bed around the same time every night or take a hot foot bath with magnesium flakes. Magnesium supports healthy bones, improves skin health, relieves muscle tension, and helps you relax for a good night’s sleep. It is best absorbed into your skin.

Reduce stress levels

Long-term stress can lead to increased inflammation and hinder the immune system to function properly. Many techniques can help you to reduce stress, but it is most important to find what works for you personally. From meditating to journaling, working out, yoga, going for a walk, or other mindfulness practices. Try to set aside some time for one activity a day.


Positive thoughts are shown to reduce stress and inflammation, so a positive mindset can have an important impact on your health and well-being. Physically and emotionally. Try to start your day with a positive thought or a gratitude meditation.

And sometimes, despite lots of sleep and all the vitamins, even the best of us get sick. Time to take it easy and give your body space to recover fully. Getting sick is also a sign that your body is fighting off the invaders. A sign of resistance!

More Intentional?

Note: No healthy habit, supplement or diet is proven to protect you from developing COVID-19 and the strategies above do not specifically protect you from the virus. Consult the advice of your local government and health institutions.

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