Can I Strengthen My Immune System?

There are many ways to train your immune system to do its job more effectively. A healthy body is dependent on a robust immune system. There are many ways to boost your immune system to be healthier, not just by avoiding destructive habits, stress, and toxins but by utilizing natural immune supporters and adopting behaviors that encourage your immune system to work its magic.

Your immune system resides mainly in your gut. Whether you have chronic allergies, frequent infections, or autoimmune problems, you may have some damage to the health of your microbiome and digestive tract. About 80% of your immune cells are in your gut. By strengthening your gut health, you are much less likely to get sick, have allergies, and develop autoimmune disease.

Here are some ways to strengthen your immune system.

Take a probiotic that has a broad array of species.

Lactobacillus and Bifidobacterium are two of the most influential families of bacteria that have shown to positively affect our immune health. Look for one that has 30 billion colonies (total). Double this dose if you’re coming down with a cold or on antibiotics. These are live organisms, and it pays to spend a little more on a good-quality brand. Also, add fermented foods, like sauerkraut, naturally fermented pickles, yogurt, kefir, buttermilk, kimchi, tempeh, miso, and kombucha to your diet to help promote excellent gut health.

Add these to your daily routine:

Zinc: 15 to 30 mg a day. Zinc affects multiple aspects of the immune system and even acts as an antioxidant by fighting off free radicals. It’s also a prevalent deficiency worldwide.

Vitamin D: 2,000 IU daily. Although you can get Vitamin D through some fortified foods and sunlight, our modern lifestyle doesn’t always allow for a lot of time outdoors. Many adults don’t get the levels of Vitamin D necessary to stay healthy. Vitamin D is an essential vitamin for the treatment and prevention of autoimmune diseases.

Vitamin C: 1,500 mg daily. Vitamin C is a powerhouse vitamin for immunity. A deficiency in vitamin C is associated with an increased frequency and length of colds and immune system defects.

Incorporate bone broth in your diet

The benefits of drinking and cooking with organic bone broth have significant effects on the immune system. The natural gelatin, collagen, and amino acids improve gut health and help support individual immune cells’ health, such as lymphocytes.

Use the power of the sun to your advantage

Immune cells thrive when they have enough Vitamin D. Natural sunlight is the best source of vitamin D. Vitamin D deficiency is associated with increased frequency of infection and autoimmune disease.

Eat superfoods.

Support your immune strength daily by eating superfoods. These foods can be incorporated daily to always improve and support your immune system while eating delicious food.

Raw garlic has powerful antimicrobial and antiviral properties. The potent sulfur compound allicin in garlic is known to treat serious GI infections and kill parasites and yeast infections. At the first sign of an infection, start taking one raw garlic clove daily, or use a concentrated allicin extract.

Oregano oil has a long history of being used as an antimicrobial, antiviral, and antifungal. It can also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA) and taken internally to relieve yeast infections.


There are cardiovascular, mood, and weight management benefits of regular exercise, moderate physical activity can improve our antibody response to infections.

Get enough sleep.

Chronic sleep deprivation and the disruption of the sleep-wake cycle have been known to increase the inflammatory immune response. Lack of sleep decreases T-cells’ activity (a crucial type of immune cell) and weakens our immune system. Shoot for seven to eight hours of sleep regularly.

Manage your stress.

Chronic stress suppresses our immune response by releasing the hormone cortisol. Cortisol itself interferes with specific white blood cells called T-cells to increase and get signals from the body.

Regularly review the status of your immune system will keep you from getting sick. It will help you age more gracefully, look, and feel better, and ultimately prevent the development of diseases down the line.

The information in our blog is not intended to be used as medical advice. Please contact us if you would like to schedule an appointment or have questions. 386•761•0520