Immune Support Guide: How to Strengthen Your Immune System and Support Natural Healing
- Natalie Wescott
- 3 days ago
- 22 min read
What is the Immune System?
The immune system is your body’s built-in defense mechanism - an intricate network of cells, tissues, and organs that work together to protect you from harmful invaders like bacteria, viruses, fungi, and toxins. The immune system is designed to recognize what belongs in your body and what doesn’t. When it detects something foreign, like a pathogen, it launches a response to eliminate the threat and prevent infection.
The immune system is made up of two main parts: the innate immune system, which is your first line of defense and acts quickly, and the adaptive immune system, which is slower to respond but highly specific and capable of remembering past infections for faster responses in the future.
In Western medicine, the prevalent framework for understanding illness is the germ theory which is the idea that specific pathogens like bacteria and viruses are the direct cause of disease. Treatment focuses on identifying and eliminating the "invader" using pharmaceuticals like antibiotics, antivirals, and vaccines. When symptoms arise, they are often seen as problems to suppress, rather than signals of the body’s natural healing response. While this viewpoint has advanced emergency and acute care, it often overlooks the importance of the host environment.
Holistic medicine, in contrast, leans more toward the terrain theory, which suggests that the state of the body’s internal environment determines whether or not a pathogen can take hold. In this view, it's not just about exposure to germs, it’s about whether the body provides a hospitable place for them to thrive. A strong, well-regulated immune system and a balanced internal terrain can resist illness more effectively, even when exposed to pathogens. Holistic care focuses on supporting the terrain through whole foods, herbs, detoxification, rest, hydration, and emotional well-being. Symptoms are seen as signals and part of the healing process and not something to silence immediately. Instead of focusing solely on killing germs, holistic medicine works to strengthen the body so that it can heal itself and stay resilient.
Supporting the immune system is essential for long-term health because it does far more than just fight off colds. A well-functioning immune system helps regulate inflammation, protect against chronic disease, and maintain balance throughout the body. When it's overactive, we see issues like allergies and autoimmune conditions; when it's underactive, we’re more vulnerable to infections and illness. That's why building a strong immune foundation through nutrition, lifestyle, and targeted support is one of the most important investments we can make in our health.
Our immune system is an incredibly complex network designed to protect us from viruses, bacteria, and other harmful invaders. But it’s not invincible. Daily habits, poor diet, environmental exposures, and modern lifestyles can weaken this system over time making us more susceptible to illness, inflammation, and chronic disease.
What hurts our immune system | How to optimize our immune system |
|---|---|
Dehydration | Adequate Hydration |
Poor Diet | Dietary Support |
Vitamin & Mineral Deficiencies | Vitamins & Mineral Intake |
Lack of Sleep | Restorative Sleep |
Antibiotics of overuse of prescriptions | Herbal Remedies & Supplements |
Sedentary Lifestyle | Daily Exercise |
Chronic Stress | Managing Stress |
Constant Toxin Exposure | Limiting Toxin Exposure |
Let's explore each of these topics more!
Adequate Hydration
Water is one of the most essential yet overlooked components of a strong immune system. Every cell in your body depends on proper hydration to function optimally including immune cells. Water helps flush out toxins, transport nutrients, and support the lymphatic system, which is key for moving immune cells throughout the body. Staying well-hydrated also keeps mucous membranes moist, which acts as a frontline defense against pathogens. Even mild dehydration can impair focus, digestion, and your body’s natural ability to fight illness. Our bodies naturally lose water throughout the day, so it’s important to consistently replenish those fluids and stay well-hydrated.
Total fluid loss per day: total 2.5 quarts
1.5 quart: Kidneys (urinate)
0.5 Quart: Skin (sweat)
0.3 Quart: Colon (stool)
0.2 Quart: Lungs (breathing)
One of the easiest and most effective ways to support your overall health and immune function is by staying properly hydrated with clean, mineral-rich water. But true hydration isn’t just about how much water you drink—it’s about how well your body can absorb and retain that water at a cellular level.
A simple, often overlooked tip is adding a pinch of natural salt before drinking. Natural salts like Celtic Sea Salt and Himalayan salt are rich in essential minerals. Celtic Sea Salt contains 82 trace minerals and Himalayan salt offers has 75. Both provide sodium, a key electrolyte that works with other minerals to regulate fluid balance in and around your cells. Without enough sodium, your body may struggle to absorb water efficiently, allowing it to pass through without fully hydrating your tissues.
When you take a bit of salt before drinking, it activates sodium-glucose co-transporters in your gut. These transporters help draw water into your bloodstream and tissues more effectively, improving hydration at the cellular level. Think of it as giving your cells the tools they need to retain water, not just flush it through your system. This is especially helpful after sweating, fasting, or experiencing mild dehydration. Choosing natural salt over highly processed table salt also adds real nutritional value rather than just flavor.
You can turn your water into a simple homemade electrolyte drink by adding a pinch of salt and a splash of lemon juice. If you prefer store-bought electrolytes, just be mindful of added sugars, dyes, or unnecessary ingredients that may counteract the benefits.
Hacks for kids: Try to limit offering juice and other beverages at a young age so they don’t learn to prefer that over water. If your child does not like plain water, try adding a splash of organic juice or mint leaves for some flavor. I have water available for my kids all day every day in their designated cups.
Links:
Here's a link to "clean" electrolyte powders on Amazon: electrolytes.
Safe for pregnancy and beyond, Supports breastmilk supply.
Natalie10off for 10% off
https://just.crrnt.app/Rjk62958
KatieCollins just ingredients
Dietary Support
Whole foods support optimal immune function and can help to protect against viral illness. Whole foods contain micronutrients, vitamins, minerals, polyphenols (plant antioxidants), flavornoids (colorful antioxidants), terpenoids (aromatic compounds), alkaloids (active plant chemicals), sterols (plant cholesterol), pigments (natural color compounds), unsaturated fatty acids (healthy fats), fiber, protein, and enzymes (digestive support).
Eating heavily processed foods, refined carbs, and added sugars can weaken the immune system. These foods promote inflammation and interfere with normal immune function, making it harder for the body to fight off illness, especially when you're already sick. It's best to avoid them during times of illness and focus on nutrient-dense, whole foods instead.
Specific foods to incorporate for immune health:
Probiotic foods function to add more good bacteria to the gut. Gut health and immune function have an undeniable link. By increasing good bacteria, our body can more effectively fight against harmful bacteria, restore gut balance, and reduce inflammation. Examples of probiotic foods: sauerkraut, yogurt, kimchi, kombucha, miso, and kefir.
Prebiotic foods function to feed the good bacteria in our gut. Examples include: garlic, onion, bananas, seaweed, legumes, mushrooms, asparagus, dandelion greens.
Garlic is a powerful remedy to keep on hand when you're feeling under the weather. It’s packed with antiviral properties that not only support the immune system but also help reduce the risk of viral infections. The active compounds in garlic can actually block viruses from entering your cells and stop them from replicating.
Honey: Raw honey is a powerful natural remedy with deep roots in traditional medicine and a growing body of scientific support. Unlike processed honey, raw honey retains beneficial enzymes, antioxidants, and antimicrobial compounds that help strengthen the immune system. Its antibacterial and antiviral properties can support the body in fighting off infections, while its rich antioxidant content helps reduce inflammation and oxidative stress that can weaken immune defenses. Raw honey also acts as a natural prebiotic, feeding beneficial gut bacteria—which is vital, as much of the immune system resides in the gut. A spoonful of raw honey can be a sweet and supportive addition to your daily wellness routine, especially during cold and flu season.
Bone broth is deeply nourishing and hydrating, making it a powerful support during illness. It helps restore gut health, strengthen immune function, and encourage a balanced inflammatory response. Bone broth can be used as a base in soups, stews, and sauces, or simply sipped warm on its own as a nourishing drink.
Simple recipe: Add chicken/beef/pork/fish/lamb bones to a pot. Add in herbs and vegetables as desired. I like to add carrots, onion, celery, rosemary, and garlic. Cover ingredients with water and about ¼ cup of apple cider vinegar. Bring to a boil. Once boiling, skim the top and lower heat to let simmer for desired amount of time. The longer the broth simmers, the more health benefits will be extracted. To test readiness, put a small amount of broth in a bowl and set in the refrigerator. It will turn to a jelly-like consistency in a few minutes. Strain the broth into a glass container and refrigerate.
Fasting:
Fasting has gained popularity in recent years for its benefits on weight loss and metabolic health, but research also shows that it also can play a powerful role in supporting the immune system. When the body enters a fasted state, it shifts from focusing on digestion to prioritizing cellular repair. This process, known as autophagy, involves breaking down and recycling damaged cells (including old or malfunctioning immune cells) and making space for newer cells. Studies have shown that extended fasting can even stimulate the regeneration of white blood cells, essentially rebooting the immune system (Longo & Panda, 2016). Additionally, fasting helps reduce inflammation and oxidative stress, both of which can impair immune function when chronically elevated. By giving the body a break from constant eating and allowing it time to heal and restore, fasting creates a more balanced internal environment where the immune system can function more effectively.
Fast Like a Girl by Mindy Pelz helps women understand how to fast in a way that works with their menstrual cycle instead of against it. Dr. Mindy Pelz breaks the cycle into three phases, Power, Manifestation, and Nurture, and explains when it's best to fast and when your body needs more nourishment. She teaches how to switch between burning sugar and fat for energy (called metabolic switching), and gives simple tips on how to eat after fasting to keep hormones balanced. Men's hormones work in a 24-hour cycle so they are able to fast whenever they want without much planning. Women are not so fortunate. I think every woman would benefit from reading this book to gain a greater understanding of her own hormone cycle and the health benefits that we are capable of achieving through fasting.
Hack for kids: When introducing foods at 6 months old, opt for whole nutritious foods. When you start off their food journey with whole foods, they will learn to prefer it! Try to limit store-bought purees and snacks advertised for children as they often have high amounts of added sugars.
Vitamins & Minerals
Vitamin C - The Frontline Fighter
Vitamin C is one of the most well-known immune-boosting nutrients and for good reason! It’s a powerful antioxidant that protects immune cells from damage caused by free radicals. It also enhances the function of white blood cells (especially phagocytes and lymphocytes), which are responsible for attacking pathogens. Vitamin C may also shorten the duration of colds when taken regularly.
Signs of low Vitamin C: Low vitamin C levels can show up in a variety of ways. Common signs include feeling unusually tired or run down, getting sick more often, slow wound healing, dry or bumpy skin (especially on the back of the arms), swollen or bleeding gums, and bruising easily. You might also notice joint pain, frequent nosebleeds, weak or splitting nails, or symptoms of anemia such as dizziness or pale skin. In more serious cases, prolonged deficiency can lead to scurvy, which includes severe fatigue, gum disease, and even tooth loss.
Food Sources: Citrus fruits, bell peppers, strawberries, kiwi, broccoli, Brussels sprouts.
Supplements:
Earthley Vita-C : Natalie10off for 10% off
Mary Ruth Vitamin C adult
Vitamin D – The Immune Regulator
Often called the "sunshine vitamin," vitamin D is essential for regulating the immune response. It helps prevent excess inflammation and supports the activation of T cells—the immune cells that target infected cells. Low levels of vitamin D are linked to a higher risk of respiratory infections and autoimmune issues. It is estimated that up to 90% of the US population has insufficient vitamin D levels.
Taking a vitamin D3 supplement alongside vitamin K2 offers enhanced benefits for overall health, especially when it comes to bone and cardiovascular support. Vitamin D3 helps the body absorb calcium, but without enough K2, that calcium can be deposited in the wrong places, such as arteries and soft tissues, rather than being directed to the bones where it's needed. K2 helps calcium to bind to bones and prevents calcium from accumulating in blood vessels. This combination not only supports strong bones but also protects against arterial calcification and heart disease. For those supplementing with D3, especially higher doses, pairing it with K2 ensures that the benefits of calcium and vitamin D are safely and properly used in the body.
Signs of low Vitamin D: Low vitamin D levels can affect the body in many subtle but important ways. Common signs include fatigue, low mood or symptoms of depression, frequent colds or infections, and muscle weakness or aches. You might also experience bone or joint pain, especially in the lower back or legs, hair thinning, and poor wound healing. Some people also notice brain fog, irritability, or trouble concentrating. Over time, low vitamin D can lead to more serious issues like bone loss, increased risk of fractures, and weakened immunity.
Food sources: Sunlight exposure, fatty fish (like salmon), cod liver oil, egg yolks, fortified dairy and plant milks.
Vitamin A – Barrier Builder & Cell Defender
Vitamin A plays a vital role in maintaining the health of mucosal barriers (the lining of your respiratory and digestive tracts) which are your body’s first line of defense against pathogens. It also helps in the development and regulation of white blood cells.
Signs of low Vitamin A: A deficiency in vitamin A can impact many systems in the body, especially vision and immune function. Common signs include dry eyes, difficulty seeing at night (often called night blindness), and frequent respiratory or sinus infections. You may also notice dry, rough, or scaly skin, slow wound healing, acne or breakouts. Other symptoms can include brittle nails, hair thinning, and, in more severe cases, impaired growth in children or fertility issues in adults. Because vitamin A is fat-soluble, poor fat absorption can also contribute to deficiency, especially in those with gut or liver issues.
Food sources: Liver, sweet potatoes, cod liver oil, carrots, dark leafy greens, pumpkin, and butternut squash.
Supplements:
Earthley Vitamin D Cream: made with cod liver oil which is also high in vitamin A (Natalie10off for 10% off)
B Vitamins – The Immune Builders
Several B vitamins—especially B6, B9 (folate), and B12—are key to supporting immune cell production and energy metabolism.
B6 helps in the production of antibodies.
B9 (Folate) supports DNA synthesis and cell repair.
B12 is essential for red blood cell formation and proper immune function.
Synthetic B vitamins, commonly found in fortified foods and many supplements, are often made from petrochemical derivatives or coal tar and may not be properly recognized or efficiently used by the body. One of the most well-known concerns is with folic acid—the synthetic form of vitamin B9. Unlike naturally occurring folate found in whole foods, folic acid must be converted by the liver into its active form, 5-MTHF (5-methyltetrahydrofolate), before the body can use it. This conversion process is slow and inefficient in many people, especially those with MTHFR gene mutations, which can affect up to 40% of the population. Unmetabolized folic acid can accumulate in the bloodstream and has been linked to potential health risks, including impaired immune function and increased risk of certain cancers. In contrast, natural folate from food sources or supplements that contain methylated B vitamins are more readily absorbed and utilized by the body, supporting optimal cellular function, detoxification, and nervous system health. Choosing food-based or methylated B-complex supplements over synthetic forms is a safer and more effective way to support your body’s needs.
Signs of low Vitamin B: Signs of a B vitamin deficiency can vary depending on which one is low, but common symptoms include fatigue, brain fog, mood changes like irritability or depression, and trouble concentrating. You might also notice pale skin, dizziness, frequent headaches, or a swollen, sore tongue. Tingling or numbness in the hands and feet, muscle weakness, and anemia are also possible. Low B12 and folate, in particular, can lead to serious neurological symptoms if left untreated, while low B6 may cause cracked lips or mouth sores. Since B vitamins are water-soluble and not stored in large amounts, they need to be replenished regularly through food or supplements.
When looking for a prenatal, look for one that contains folate, not folic acid.
Food sources:
B6: Poultry, bananas, potatoes, chickpeas
Folate: Leafy greens, legumes, avocado
B12: Meat, eggs, dairy, and nutritional yeast (fortified)
Supplements:
Zinc – Infection Fighter & Repair Specialist
Zinc plays a crucial role in both the innate and adaptive immune system. It helps with wound healing, enzyme function, and supports the production and activation of immune cells. Even mild zinc deficiency can impair immune response and increase susceptibility to infection. The body doesn’t store zinc so regular intake through food or supplements is essential for maintaining healthy levels.
Signs of low Zinc: When zinc levels are low, you may notice more frequent colds or infections, slow wound healing, and increased hair loss or thinning. Other signs include loss of taste or smell, poor appetite, acne or skin rashes, and white spots on the nails. Some people also experience brain fog, mood changes, or difficulty concentrating. In children, zinc deficiency can lead to growth delays, while in adults, it may contribute to hormonal imbalances and reduced fertility.
Food sources: Pumpkin seeds, beef, lentils, chickpeas, cashews.
Supplement: best to take with food as it can upset the stomach.
Selenium – Antioxidant Ally
Selenium is a trace mineral that helps reduce oxidative stress and inflammation. It supports the production of important enzymes and enhances both the innate and adaptive immune responses. Low selenium levels are associated with increased risk of viral infections.
Signs of low selenium: Signs of selenium deficiency can include fatigue, brain fog, muscle weakness, and frequent infections. You may also notice hair thinning, brittle nails, or dry, inflamed skin. In some cases, low selenium can contribute to thyroid imbalances, especially hypothyroidism. Long-term deficiency may also increase the risk of infertility, poor heart health, or cognitive decline. Since selenium is needed in small amounts, even mild deficiencies can impact overall well-being.
Food sources: Brazil nuts (just 1-2 per day is plenty), tuna, eggs, sunflower seeds.
Supplements:
Iron – Oxygen & Immunity Partner
Iron is essential for immune cell growth and for transporting oxygen throughout the body. It also plays a role in enzyme activity related to immune defense. Low iron levels, particularly in women and children, can lead to anemia and lowered immune resilience.
Signs of low iron: When iron levels are low, common symptoms include fatigue, weakness, and shortness of breath—even with mild activity. You may also experience dizziness, pale skin, cold hands and feet, or a rapid heartbeat. Other signs include brittle nails, hair thinning, headaches, and difficulty concentrating. Some people develop cravings for non-food items like ice or clay, a condition known as pica. In women, heavy periods can increase the risk of deficiency, and in severe cases, low iron can lead to iron-deficiency anemia.
Food sources: Red meat, poultry, lentils, spinach, quinoa, blackstrap molasses.
Supplements: Note - taking an iron supplement can make your stool look dark
Earthley Energy Plus (Natalie10off for 10% off)
Magnesium – Inflammation Modulator
Magnesium is involved in hundreds of enzymatic reactions in the body, including those related to the immune response. It helps regulate inflammation and supports the activity of natural killer cells and white blood cells. There are several different types of magnesium that target different symptoms.
For more information, check out this blog post: The Magnesium Connection: Why This Mighty Mineral Might Be the Missing Link in Your Wellness Routine
Signs of low Magnesium: When levels are low, common signs include muscle cramps or spasms, restless legs, headaches, and fatigue. You might also experience anxiety, irritability, trouble sleeping, or heart palpitations. Constipation, brain fog, and increased sensitivity to noise or light are also possible symptoms. In more severe cases, magnesium deficiency can contribute to high blood pressure, blood sugar issues, and even arrhythmias.
Food sources: Pumpkin seeds, almonds, leafy greens, dark chocolate, avocado, legumes.
Supplements:
Earthly Magnesium Lotion: Natalie10off for 10% off
https://weheartnutrition.com/KATIEC
We Heart Nutrition Magnesium Bisglycinate code KATIEC
Thorne Magnesium Glycinate (Thorne has multiple types of magnesium)
Copper – Immunity Co-Factor
Copper works alongside iron to support immune cell development and energy production. It plays a role in the formation of enzymes that defend against free radicals and is required for proper function of white blood cells.
Signs of low Copper: When copper levels are low, symptoms can include fatigue, weakness, and frequent infections due to a weakened immune system. You might also experience pale skin, low body temperature, brittle bones, or difficulty concentrating. Some people develop neurological symptoms like numbness or tingling in the hands and feet, poor coordination, or memory problems. Low copper can also lead to iron deficiency anemia, since copper is needed to transport and absorb iron properly. Though rare, copper deficiency can occur with certain digestive conditions, high zinc supplementation, or long-term malabsorption.
Food sources: Shellfish, seeds (especially sesame and sunflower), nuts, whole grains, and dark chocolate.
Supplements:
Restorative Sleep
In today’s fast-paced world, sleep is often sacrificed in the name of productivity, parenting, or late-night screen time. But when it comes to supporting the immune system, restorative sleep is not optional - it’s essential. Sleep is the body’s built-in repair mode and a time when critical immune processes are fine-tuned. Without it, our immune defenses are weakened, making us more susceptible to illness and slower to recover when we do get sick.
The science behind sleep
Scientifically speaking, sleep influences both the innate and adaptive immune systems. During the deeper stages of non-REM (slow-wave) sleep, the body ramps up the production of cytokines which are small proteins that act as messengers for immune cells. Some cytokines are pro-inflammatory, designed to help the body fight infections and heal injuries. But when sleep is short or disrupted, the production of these immune-supporting cytokines drops, while stress-related hormones like cortisol remain elevated. This can throw off the balance of the immune system, making it harder for immune cells to communicate and respond effectively to infections.
Research shows that even one night of poor sleep can reduce the activity of natural killer (NK) cells, which are responsible for identifying and destroying infected or cancerous cells. In one notable study, participants who slept less than 6 hours per night were more than four times as likely to catch a cold compared to those who slept at least 7 hours! Chronic sleep deprivation has also been linked to increased inflammation throughout the body, which can contribute to autoimmune conditions, cardiovascular disease, and impaired healing.
Beyond immune function, restorative sleep helps regulate hormones that influence appetite, stress, and inflammation—all of which tie back into overall immune health. For example, lack of sleep increases ghrelin (the hunger hormone), lowers leptin (the fullness hormone), and raises cortisol.
So, what does restorative sleep look like? It’s not just about clocking in eight hours—it’s about quality and consistency. This means cycling through all stages of sleep (including deep and REM sleep), minimizing disruptions, and aligning your sleep with your natural circadian rhythm.For more information on circadian rhythm check out this blog post: The Science of Circadian Rhythm: How to Reset Your Body Naturally
Hacks for better sleep:
Get morning sunlight in your eyes (best between 6-8am)
Avoid caffeine and stimulants in the evening
Limit blue light after sunset
Use amber or red light instead
Aim for 7-9 hours of sleep per night
Sleep in a cool room on cotton bedding
Sleep Support Recommendations:
Needed Sleep + Relaxation Support: 3 forms of magnesium, L-Theanine, L-Glycine, and chamomile.
Pregnancy & breastfeeding safe. No melatonin
Earthley Goodnight Lotion: magnesium lotion (Natalie10off for 10% off)
Promotes sleep as well as supports the body overall immune system
Click here for links to organic cotton bedding
Herbal Remedies & Supplements
Elderberry (Sambucus nigra)
Elderberry is rich in antioxidants and has potent antiviral properties. Studies show it can reduce the duration and severity of viral illnesses like the flu. It works best at the first sign of symptoms.
A safe option as it does not over-stimulate the immune system.
During winter months, my family takes an elderberry tincture everyday. Throughout the rest of the year, we take it when we start to feel under the weather.
Echinacea
Known as an “immune modulator,” echinacea helps balance and stimulate the immune system.
It’s great for short-term use during illness or right after exposure to something going around. Think of it as a little nudge to wake up your immune defenses.
There are several types of echinacea, but echinacea purpurea has more immune system benefits.
Those with autoimmune disorders should have caution when taking this herb. Those on immunosuppressants such as steroids should avoid due to drug interactions.
Feel Better Fast contains echinacea, elderberry, and astragalus for powerful immune support!
Astragalus Root
This gentle adaptogen is known for helping the body resist stress. It is antiviral and stimulates the immune system by increasing the release of cytokines (immune system chemical messengers).
Astragalus supports long-term immune strength and is best used as a daily tonic. You can simmer it in bone broth or steep it into tea during the fall and winter months.
Because this herb stimulates the immune system, those with autoimmune disorders (lupus, rheumatoid arthritis, etc) should be cautious with this herb.
Chinese Skullcap (Scuttellaria baicalensis)
This herb is antiviral and is especially effective in respiratory illnesses such as the flu or the common cold. It has also been used for the treatment of acute lung injury caused by viral illness.
Skullcap also has prebiotic-like and gut-protective effects that may support microbial balance.
I have this on hand for use during illness as an antimicrobial and when taking antibiotics to help ease digestive side effects like diarrhea or yeast overgrowth.
Garlic
More than just delicious in dinner dishes, garlic is nature’s antibiotic. It’s antibacterial, antiviral, and antifungal. The active compound allicin is most potent when garlic is crushed and left to sit for 10 minutes before use.
Mixing raw garlic with honey (just a little!) gives a powerful immune boost.
Ginger
Warming, soothing, and anti-inflammatory—ginger is a hero for both gut and immune health. It helps break down mucus, so it’s wonderful during respiratory illness.
Simmer fresh ginger with lemon and honey for a simple immune-supporting tea.
Yarrow
This bitter herb is especially helpful when a fever is present. It helps the body sweat, encouraging the natural fever process to work efficiently.
Combine it with elderflower and peppermint for a gentle “fever tea”.
N-Acetyl Cysteine (NAC)
A precursor to glutathione which is the body’s master antioxidant. It helps to protect lungs from damage during a viral infection. It also can help reduce symptom severity and improve outcomes in those with lung injury.
Additionally, NAC also supports liver function, reduces inflammation, and has been studied for its positive effects on mood, brain health, and even addiction recovery. Overall, NAC plays a vital role in protecting the body from oxidative stress and promoting overall wellness.
I take this supplement daily: NAC
Nicotinamide Adenine Dinucleotide (NAD)
Many enzymes in the body depend on NAD to be able to provide antiviral functions. Supplementing with additional NAD may help boost the bodies immune system
Practical Ways to Use Herbs
Teas & Infusions: Simple, gentle, and kid-friendly
Tinctures: Stronger and shelf-stable. My young children love taking tinctures! It's easy and usually tasty
Syrups: Tasty and effective!
Cooking: Garlic, ginger, and herbs can easily be added to soups, stews, and broths
Steams or Compresses: For congestion or fever support
A Few Reminders…
Herbs work with the body, not against it. They’re not about suppressing symptoms—they’re about supporting balance and healing.
Not all herbs are safe in pregnancy, breastfeeding, or for children. Always check dosing and age-appropriate options.
Less is often more. A few well-chosen herbs, taken consistently, go a long way.
Specific Herbal Recommendations:
Needed Immune Support: contains probiotics, prebiotics, zinc, elderberry.
Safe for pregnancy and breastfeeding
Earthley Feel Better Fast contains astragalus, fennel seed, echinacea, elderflower and cinnamon. (Natalie10off for 10% off)
This helps to shorten illness duration - a staple in my house!
Daily Movement
We often think of exercise as something to help us lose weight or build muscle, but did you know that moving your body every day is also one of the best things you can do for your immune system? Daily movement helps your body fight off illness, reduce inflammation, and get rid of toxins.
One of the biggest ways that movement helps is by keeping your heart and blood vessels healthy. You improve your circulation by movement. That means your blood can carry oxygen, nutrients, and immune cells more efficiently throughout your body. Studies show that just 30 to 45 minutes of moderate exercise, like brisk walking, can increase the number of immune cells (like natural killer cells and T cells) in your bloodstream, helping you better detect and fight off viruses and other threats. A 2019 review in Frontiers in Immunology confirmed that regular, moderate-intensity exercise boosts the immune system and reduces the risk of illness and inflammation.
Movement also helps support your lymphatic system, which is your body’s internal "drainage" system. It moves waste, toxins, and immune cells through your body—but here’s the thing: the lymphatic system doesn’t have a pump like your heart. It relies on your muscles. That means you have to move to keep it flowing. Light activities like walking, yoga, or bouncing on a trampoline can help your lymph system do its job, which is key to keeping your immune system strong and your body clear of waste.
My family (including my kids!) love this rebounder for daily lymph movement support.
Daily movement also helps keep inflammation in check. A little inflammation is normal - it’s part of your body’s healing process. But chronic inflammation can wear down your immune system over time. When you move regularly, your body gets better at handling inflammation in a healthy way. This helps lower your risk for chronic diseases like heart disease, type 2 diabetes, and even some autoimmune conditions.
Your body was made to move, and your immune system works best when you do. Daily movement supports heart health, improves circulation, helps detox through the lymphatic system, and lowers inflammation. This makes it one of the most powerful, natural ways to support your health.
Manage Stress
We all know that sleep, nutrition, and exercise are important for a healthy immune system, but there’s another key piece that often gets overlooked: stress. When stress becomes chronic (lasting weeks or months), it can weaken the immune system and make us more likely to get sick. This isn’t just a theory—it’s backed by science.
When we’re stressed, our bodies release hormones like cortisol and adrenaline. These hormones are helpful in the short term (like during a fight-or-flight moment), but when they stay elevated over time, they actually suppress the immune system. A major review of over 300 studies found that chronic stress lowers the number and function of important immune cells, like T-cells and natural killer (NK) cells, which help fight off infections and viruses (Segerstrom & Miller, 2004).
High cortisol levels over time can also make the immune system less responsive and cause inflammation to build up in the body. This kind of low-level, chronic inflammation is linked to many long-term health issues, including heart disease and autoimmune conditions (Cohen et al., 2012).
Research even shows that people under stress are more likely to catch colds when exposed to viruses. In one study, participants who reported more stress were more likely to develop symptoms after being exposed to the common cold virus (Cohen et al., 1991).
The good news? Stress management works. Simple practices like prayer or meditation, deep breathing, gentle movement, journaling, or spending time in nature have been shown to reduce cortisol and improve immune function. A 2020 review found that mindfulness and stress-reduction techniques helped lower inflammatory markers and strengthened immune responses in multiple studies (Black & Slavich, 2016).
Managing stress isn’t just for your mental health—it’s one of the most powerful things you can do to support your immune system and overall well-being.
Recommended Supplements:
Needed Stress Support: A targeted blend of 6 pure and potent adaptogenic and nervine botanicals.
Breastfeeding safe, NOT pregnancy safe
May calm the body and improve mood without unwanted side effects, help support healthy hormone balance, improve mental focus, and help unrestful sleep
Limit Toxin Exposure
Our immune system is designed to protect us from pathogens, repair tissue, and maintain balance in the body. But in today's world, it's constantly bombarded by environmental and product-based toxins from the air we breathe, the food we eat, the water we drink, and the products we use daily. Over time, this constant low-level exposure can overload our detox pathways, create chronic inflammation, and weaken immune function.
Common toxins include pesticides in food, phthalates and parabens in personal care products, synthetic fragrances in cleaners and candles, heavy metals in water and cookware, microplastics in packaging, and residues from medications and pharmaceuticals. These substances confuse the immune system, disrupt healthy cell signaling, and reduce the body’s ability to fight off real threats like viruses or bacteria.
Chronic exposure can lead to increased allergies, autoimmune issues, fatigue, and more frequent illness. Supporting the body by reducing toxic load (choosing clean products, eating organic when possible, filtering water and air, and supporting detox organs like the liver) can go a long way in strengthening and restoring immune resilience!
An expanded guide with much more information on toxin load and detoxing to be released at a later date!
Hopefully, this guide helps empower you to support your and your family’s immune health through natural, holistic methods. By understanding the vital role our immune systems play in keeping us healthy, we can make more intentional choices that strengthen and nourish our bodies. From nutrition and daily movement to stress management and mindful supplementation, there are countless ways to enhance immune function without relying solely on pharmaceutical interventions. Remember, a well-balanced immune system is not just about fighting illness - it is about building resilience and maintaining overall wellness. By integrating these natural practices into your daily routine, you can help your immune system thrive, recover more efficiently from illness, and enjoy a healthier, more vibrant life.
As always, this is not medical advice. For questions on specific supplementation recommendations or contraindications - consult with your trusted medical provider
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