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7 Simple Ways to Boost Your Immune System

immune system

Do you feel like you’re always getting sick? Are you constantly battling a cold or the flu? We know that it can be very frightening, especially due to the COVID-19 pandemic. But don’t worry; we’ve got some simple tips for you that will help boost your immune system and keep you healthy!

You can do a few things to help keep your immune system strong and healthy. Some of these tips may seem obvious, but they’re all important in helping your body fight off infection.

Maintaining A Healthy Diet

It’s no secret that eating a balanced diet is important for maintaining good health. But did you know that certain foods can actually help boost your immune system?

There are a few key nutrients that are particularly important for immunity: vitamins A, C, and E, as well as Zinc. You can find all of these nutrients in a variety of foods.

Vitamin A is found in animal products like eggs. It can also be found in darkly colored fruits and vegetables like carrots and sweet potatoes. Vitamin C is found in citrus fruits like oranges and lemons and green vegetables like broccoli and kale. Vitamin E is found in nuts and seeds, and vegetable oils. And finally, Zinc can be found in meat, poultry, seafood, and beans.

Eating a diet rich in these nutrients will help keep your immune system strong and healthy. So next time you’re looking to boost your immunity, be sure to load up on these nutrient-rich foods!

Get Enough Sleep

Most people know that getting a good night’s sleep is important for overall health, but did you know that it can also help boost your immune system? That’s right, sleeping enough can help keep you from getting sick in the first place. And if you do happen to get sick, adequate sleep can help you recover more quickly.

Sleep is important for many reasons, but when it comes to your immune system, it helps by reducing stress levels. When you’re stressed, your body releases hormones that can suppress the immune system. So getting enough sleep can help keep those stress hormones in check.

In addition to reducing stress, sleep also helps by giving your body time to repair and recover. When you sleep, your body produces cytokines, which are proteins that help fight infection and inflammation. So getting enough sleep can help your body produce more of these important cytokines.

So how much sleep do you need to help boost your immune system? Adults need between seven and eight hours of sleep during the night. However, children and teens need even more. If you’re not getting enough sleep, start by adding an extra hour or two to your nightly routine. You may also want to try some relaxation techniques before bed to help you wind down and get a better night’s sleep.

Drink Plenty of Water

You know what they say, an ounce of prevention is worth a pound of cure! So make sure you’re drinking enough water to keep your immune system in top shape.

Water helps flush out toxins and waste from the body, which can otherwise build up and make you sick. Moreover, when you’re properly hydrated, your blood can carry more oxygen to your cells, which helps them function at their best.

Other than that, drinking enough water can help prevent headaches and fatigue, making you more susceptible to getting sick.

So next time you’re feeling run down or like you might be coming down with something, make sure to drink up! And if you’re looking for a little flavor, try adding some fresh fruit or herbs to your water. Cheers to your health!

immune system

Manage Your Stress

It can be easy to forget how important managing stress levels is to maintain a strong immune system. But the truth is, when you’re stressed out, your body’s ability to fight off infection and disease decreases. That’s why finding ways to relax and de-stress is so important.

Here are some fun and easy ways to de-stress:

– Get outside. Spend some time in nature, and take in the fresh air. Even a short walk can help clear your head and reduce stress levels.

– Connect with friends and family. Spending time with loved ones can help reduce stress levels and promote positive emotions.

– Take some time for yourself. Dedicate some time every day to do things you enjoy without thinking of your obligation. These activities can be as simple as taking a bath or doing yoga and meditation classes.

Improve Your Gut

There’s a reason why they say ‘you are what you eat.’ Your gut health is directly linked to your overall health and well-being. In fact, a healthy gut can even help boost your immune system. So how can you make sure that your gut is in tip-top shape?

There are a few simple things you can do to promote gut health:

  1. Focus on eating plenty of fruits, vegetables, and whole grains. These foods are packed with fiber, which is essential for a healthy gut.
  2. Include probiotic-rich foods in your diet, such as yogurt, kefir, and sauerkraut. Probiotics help replenish the good bacteria in your gut, which is important for a healthy digestive system.
  3. Avoid processed foods and sugary drinks, which can damage gut health.

By following these simple tips, you can help keep your gut healthy and boost your immune system. So next time you’re feeling under the weather, make sure to give your gut some love!

Regular Exercise

We all know that working out regularly has tons of benefits. But did you know that one of those benefits is a stronger immune system?

That’s right – by working out on a regular basis, you can actually help boost your body’s natural defenses against illness and infection.

How does this happen? Well, when you exercise, your body releases endorphins – those feel-good chemicals that give you a natural high. Endorphins help reduce stress and tension, which helps keep your immune system functioning properly.

In addition, working out increases your circulation and gets more oxygen flowing through your body. This also helps to keep your immune system functioning properly.

Other than that, regular physical activity helps flush bacteria out of your lungs and airways. This reduces your chances of getting a cold, the flu, or other respiratory infections.

So next time you’re feeling run down or under the weather, hit the gym – it just might be the best medicine for you!

immune system

Take Supplements

There’s no doubt that taking supplements can help boost your immune system. But how exactly do they work? 

Vitamins and minerals are essential nutrients that our bodies need to function properly. They play a vital role in many of our body’s processes, including the production of enzymes and hormones, the maintenance of cell membranes, and the repair of DNA.

While we can get most of the vitamins and minerals we need from a well-balanced diet; sometimes our bodies need a little extra help. That’s where supplements come in.

Supplements provide our bodies with the extra vitamins and minerals to function at their best. When it comes to boosting our immune system, there are a few key vitamins and minerals that are especially important, including:

Vitamin D

Vitamin D is essential for many bodily functions, including maintaining a strong immune system. When your body doesn’t have enough vitamin D, it’s more susceptible to illness and infection. Hence, getting enough vitamin D is important, especially during cold and flu season.

There are two main ways to get vitamin D: exposure to sunlight and diet. Your body can produce vitamin D when your skin is exposed to sunlight. But during the winter months, when there’s less sunlight, it can be more difficult to get enough vitamin D from sun exposure alone. That’s why it’s important to take a vitamin D supplement to make sure you’re getting enough of this important nutrient.


Zinc is a mineral that plays an important role in boosting the immune system. It helps the body to produce white blood cells, which are responsible for fighting infection. Zinc supplements can help prevent and treat zinc deficiency, which can lead to a weakened immune system.

A healthy diet should provide enough Zinc for most people, but some groups are at risk for zinc deficiency. These groups include pregnant women, infants, and young children. Zinc supplements can help to prevent and treat zinc deficiency in these groups.


There are many other ways to boost your immune system, but these are seven simple and easy ways to get started. By following these tips, you can help keep yourself healthy and free from illness. If you want to learn more about boosting your immune system, book an appointment here. 

Hi! I’m Dr. E, The NP with a PHD. Several years ago, my wife was diagnosed with an autoimmune disease and the only options given to us were heavy duty medications.

We KNEW there had to be a better way. After a long search, we discovered functional medicine.

With functional medicine we found alternative ways we were able to manage her disease and get her back to feeling like her old self.

We discovered that this way of life not only helps people with various issues, including autoimmune, chronic issues and “I-don’t-feel-good-itis.”

Functional medicine drastically changed our lives and using it I developed The KNEW Method to help others who are suffering or not feeling optimal.

Let’s work together to get you to feeling like your old self again.

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