How to Build Your Immunity Naturally
A step-by-step guide to less sickness and better health
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As a young mom with a baby, a toddler, and two elementary kids, I was feeling overwhelmed by the constant illnesses in our family. I am talking about the kind of sickies that start with one and travel among every family member over several months span. Yuck!
I was desperate to find out how I could build my immune system naturally. I was on a mission to change my routine in order to live a healthier life. I was sick and tired of being sick and tired. Do you feel me?
Researching “how to build your immune system”, “what foods to eat to build your immune system”, and “what vitamins build your immune system” were all questions I began to research and understand better. I came across a lot of useful information that actually worked. I can proudly say that my family is hardly sick and when we do catch something, it is never severe. I want to share with you how to keep illnesses away from your family with simple and practical changes that worked for us.
Now as a certified holistic nutritionist, I am on a mission to share the wonderful ways nature can heal you. I want you to stop spending so much time taking care of sick babies (husbands included, LOL). Whether these steps cost money or are free, strengthening your family’s immune system should be a priority because nothing is more expensive than healthcare, aka going to the doctor.
I will be honest. As my kids got older, they were capable of making “cleaner” decisions that just naturally kept the bugs away. For example, they stopped picking their noses as they did in preschool. They would wash their hands before they ate lunch at school, which was a game-changer. These simple changes did help. I am telling you this because I want to give you hope if you are a parent to young kiddos. It does get better the older they get. Not to mention, their immune systems get stronger as they age.
What is an Immune System Exactly?
The purpose of our immune system is to protect us from things that can hurt us such as bacteria, parasites, and viruses. Our bodies are powerful and intricately made however, supporting them should be a top priority for optimal function. A good immune system means good health. Period.
What are the Signs of a Weak Immune System?
- constantly tired
- catch colds frequently
- frequent stomach aches
- consistently stressed
- wounds heal slower
- frequent infections
The good news is you or your family are not stuck with a bad immune system. Let’s dive right into the top ten steps to build it up!
Step 1: Eat to Nourish Your Body
Before we dive into what you should eat, let’s talk about organic food. If you have yet to jump on board with organic food and are still purchasing everything in non-organic forms, it may be time to start. Eating an organic diet has many benefits, but most importantly, you are ridding your body of toxins that only keep your body inflamed.
Now, let’s jump into what type of foods you and your family should consume more frequently. The goal here is to keep inflammation down in the body. Look for foods that are rich in nutrients, provide a good amount of antioxidants, and contain healthy fats.
- Berries
- Broccoli
- Avocados
- Green tea
- Garlic
- Onion
- Peppers
- Mushrooms
- Grapes
- Greens: spinach and kale
- Turmeric
- Ginger
- Tomatoes
- Nuts and seeds
- Beans
- Legumes
- Olive oil
- Oily fish (while I am a vegan and I do not eat fish, I understand that some people do not follow a strict vegan diet).
If you are looking for a great diet cuisine to follow, I highly recommend the Mediterranean diet which consists of good fats, lots of vegetables, little carbs, and some protein. I also recommend a plant-based diet. Check out my article titled A Typical Day of Eating as a Vegan to learn more.
Step 2: Avoid Inflammatory Foods
Just as there are foods that help fight inflammation there are foods that contribute. I am sure you are well aware of most of these items, but take it as a friendly reminder to go through your pantry and get rid of the items that are making you sick.
- Processed foods: we’re talking about most things found in a package.
- Foods with added sugar or salt: Think dried mango. They sell sugar-added varieties.
- Refined carbs: like pasta, sandwich bread, and crackers.
- Excess alcohol: I always believe it is okay to moderately drink, but you should drink fewer days of the week than you don’t. Give your body a break.
- Dairy: I know this one is hard to swallow. Check out the research. Dairy is known to cause inflammation in the body. If you like your milk and cheese, eat it sparingly.
- Sweets: In general, you should consume sweets as a treat and not part of your daily meals.
- Processed meats: bacon, sausage, and pepperoni to name a few.
Step 3: Take Supplements
If you want to really understand your health markers, start by having your doctor complete general bloodwork. A vitamin panel blood test checks for levels of thirteen essential vitamins and will identify any deficiencies. This will be a good starting point for you. It can direct you on what vitamins you are lacking.
If you are not looking to get that detailed, here is a list of general vitamins to build immunity. (Note: I am not a doctor. Please consult with your doctor when adding supplements to your diet).
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Or you could also take a high-quality multivitamin: I like this brand.
- Folic acid
- Zinc
- Elderberry syrup (Check out my simple homemade recipe here)!
Step 4: Exercise Regularly
Moving your body every day, all day is part of a healthy lifestyle. I am talking about going for walks, taking a fitness class, participating in a sport, gardening, dancing with your kids, strength training, going on a hike, etc. In other words, movement should be at least seventy-five percent of your wake hours.
Let me share my typical daily routine when it comes to moving to inspire you with an example.
9:00-10:15am-fitness class
11:00-2:00-household chores like laundry, gardening, cooking, grocery shopping, cleaning
2:00-4:00-pick up kids from school, homework time, outside play with kids
4:00-6:00-prepare dinner, feed family, do dishes, clean kitchen
7:00-7:45pm-family night time walk or teach my group fitness class
8:30 am-put kids to bed and then stretch and roll out body
9:00-10:00pm-relax-bedtime
I do recognize that everyone’s situation is different. Some of you may work at a desk from 9-5. If this is the case, use your breaks to go for a walk, find any excuse to get up and walk around your office (like going to the printer to get copies), or ask your company to support your health and switch out your standard desk for a convertible standing desk.
Grab yourself a smartwatch and observe how many steps you are completing within a day. Though the standard recommendation is ten thousand steps a day, I would like you to shoot for fifteen thousand if you are physically able. This means you may have to intentionally hit those steps. But, before you know it, you will discover new daily routines that involve more movement that is actually fun!
Strength training should be incorporated into your daily routine at least 5 days a week for twenty to thirty minutes. There are a lot of benefits from strength training including making you stronger, burning calories efficiently, decreasing abdominal fat, decreasing your risk of falls, lowering your risk of injury, improving heart health, helping manage blood sugar levels, promoting flexibility, and boosting self-esteem. On the days I cannot make it to my group fitness class, I enjoy throwing on a thirty-minute YouTube in-home workout.
While moving your body has so many benefits, resting should be equally as important. I will explain more about taking breaks in the sleep section.
Step 5: Stay Away From Stress
Living under consistent stress can take a toll on your mental and physical state or even take your life. Stress has major disadvantages for your health. It can suppress your immune system, upset your digestive system and reproductive systems, increase the risk of heart attack and stroke, and speed up the aging process. Out of all of the ten areas, stress is one of the most important areas you should focus on managing.
Living in our current fast-paced world, we can fall victim to running a million miles per minute and not realizing the amount of stress we are truly under. Until we slow down and realize that we are in bad condition, it will take over our lives. The problem with stress is that sometimes it may be too late. Like having a heart attack that seriously damages your body or even worse kills you. Now is the time to evaluate your life, the people that you are connected with, your job, and any other relationships and activities that are causing you stress.
Saying no is okay! Are you a “yes” person? Like the taxi mom that says yes to driving their children and their friends everywhere, the room parent, the team mom, the PTA president, etc. I have got news for you. It is physically impossible to do it all. You cannot say yes to everything without it negatively affecting your health. Is it worth it to you to be that involved yet not have time to exercise, for example?
Stop what you are doing, grab a paper and pen, and write down a few things.
- List out all of the activities you participate in. And then, rate them on a scale of 1-3. (1-I do not enjoy this activity and it causes me stress, 2-its okay and causes me some stress, 3-I enjoy doing this activity and it does not cause me stress). Use this list to evaluate your life and make a promise to yourself to eliminate all the activities that you rated 1 if possible.
- Make a list of peaceful activities that you enjoy that you can start incorporating into your life to weed out stress and make room for peace.
- Make a list of all of your close relationships. Are there any people on that list that are causing you a lot of stress? If so, how can you back away from those individuals? In some cases, this could be a relationship that you cannot back away from such as your husband or wife. In that case, therapy could be a great option. Also, sometimes making a personal commitment to not participate in drama or high-stress situations may be a good starting place.
Step 6: Connect With the Earth
It’s truly amazing how wonderful our earth is as it provides the essentials to human life. Water, sunshine, air, food, land, for starts. And, the best part, each of these elements is FREE! Let’s take a look at them and how they benefit your life.
Water: This is a simple one. Our bodies are made up of mostly water and hydrating our bodies is crucial to our physical and mental health. Check out more on this subject under the water section of this article.
Land: Did you know that walking in nature reduces stress and calms your nerves? It also lowers cortisol levels, pulse rate, and blood pressure. It also lifts your mood and helps with mild depression. Some of my favorite ways to connect with nature are to go on a hike and walk the beach! Find a beautiful outdoor spot that brings you peace to explore frequently.
Sun: Sunlight is essential for human health and well-being and is our primary source of Vitamin D. However, close to fifty percent of Americans are Vitamin D deficient. The main causes of this deficiency are lack of sun exposure and wearing too much sunscreen (you need morning sun exposure). Vitamin D is essential for strong bones because it helps the body use calcium from the diet. The best ways to keep your levels normal are to get morning sunshine for around thirty minutes every day, eat mushrooms and tofu, and take a supplement.
Fresh air: Being outside allows you to take in fresh air which is rich in oxygen and helps to increase the level of oxygen circulating in your blood. This also means more oxygen supply to your brain and that facilitates the release of the feel-good hormone, serotonin which increases energy levels, happiness, and mood.
Step 7: Sleep Well
Our bodies are designed to rest throughout the day and sleep at least 8 hours a day. However, 1 out of 3 adults in the United States does not get enough sleep. With sleep having so many benefits, it’s time you figure out how to make 8 hours a priority. Some benefits of a good night’s sleep include:
- improves overall health
- reduces stress
- supports a longer life
- boosts memory
- keeps your body fit
- increases happiness
- boosts immune system
There are several things you can do to help you get your zzz’s on. They include lowering the temperature in your room, using a meditation method to help fall asleep, getting on a schedule, practicing yoga, staying away from blue lights one hour before bedtime, not taking long naps throughout the day, being active throughout the day, not eating at least 2 hours before bedtime, and drinking a night time tea.
As for napping, it is ideal to not rest more than twenty minutes 1-2 times a day. This doesn’t include sitting down and reading a book, for example. Resting can naturally happen throughout your day. The goal is just not to roll down the shades and actually fall asleep for over an hour. That can disrupt the rest of your day and even your sleep.
As you can see, sleep needs to be a priority every day. Get yourself on a schedule and you will be on your way to feeling fully rested all while making your immune system happy.
Step 8: Be Social
Let’s face it. Having human interactions is essential to all aspects of our health. Have you heard that we are the product of the 5 closest relationships? That means you should surround yourself around people that lift you up. People who energize you, refresh you, think positively, support you, and so forth. Having positive social connections is key to feeling supported and living a happy life. The happier you are (hence your mental health), the more likely you are to have a strong immune system.
Having good friends starts with you being a good friend. Here are practical tips to improve your social life. Don’t criticize, judge or blame, talk positively, appreciate others by complimenting them, listen well, laugh a lot and have fun, don’t be fake, be genuine, make people trust you, be honest, show interest in others, make plans, follow-through, be approachable, etc.
Step 9: Drink Plenty of Water
Our immune system is highly dependent on the nutrients in our bloodstream. Our bloodstream is made of mostly water so if we do not have enough water, we cannot transport nutrients properly to each system within our body. Hydration is an essential element of maintaining a healthy immune system.
Did you know that seventy-five percent of Americans are chronically dehydrated? Wow! That means there is a big chance you are dehydrated! Here are the basic symptoms and signs of dehydration.
- feeling thirsty
- dark yellow or strong-smelling pee
- lightheadedness
- feeling tired
- dry mouth, lips, or eyes
- peeing less than 4 times a day
- confusion
It is recommended to consume at least 8 cups of water each day. This water should be filtered and fresh water. Sorry friends but other liquids like soda or Gatorade do not count toward your goal. I am talking about good plain water. If you are looking for an exceptional water filtration system, I recommend Berkey. I have had mine for over 2 years and absolutely love it!
If you find yourself dehydrated and struggling to get in those 8 cups, there are a few things that can help you with your water intake. For example, infuse your water with fresh herbs and fruit. I love this water infuser from Amazon. Also, having a fun water bottle with motivational markings is a great idea as well! This glass water bottle from Amazon looks fun! Setting an hourly timer on your phone to drink a glass of water could help as well. Could you imagine how hydrated you would be if you drank a cup of water every hour?
Step 10: Remove Toxins From Your Household
Chemicals are all around us. They are in our carpets, clothes, makeup, cleaning products, soil, food, water, and the air we breathe. Apparently, in the US we are exposed to an estimated seven hundred thousand such chemicals every day! Doesn’t that number scare you? It really makes me nervous about the toxins we are taking in every day Luckily, you can lessen the number of toxins that you and your family are exposed to.
There’s increasing concern over chemical pollutants and how they suppress immune processes and can increase the development of infections and diseases. So, what can you do to reduce the toxins in your home? Check out some ideas below.
- I highly recommend downloading the EWG app called Food Scores or Yuka. They both provide a food and product scanner that rates each product. It’s a simple way to know what to buy or not.
- Ditch all of the scented items in your house and replace them with scent-free versions: candles, lotions, laundry detergent, soaps, etc.
- Switch over to all-natural cleaning products: some good brands are: Dr. Bronner’s, Biokleen, Seventh Generation
- Stay away from plastics. My rule of thumb is to never heat plastics, only purchase BPA-free, and do not put plastics in the microwave. If there is an easy alternative, steer clear of plastic. For example, purchase a reusable stainless steel water bottle instead of disposable plastic bottles.
- Wash your hands frequently.
In Summary
As you can see, you have the power to reduce the number of colds your family has, how hard they hit, and how long they stick around by making simple changes to your everyday life. If you are feeling overwhelmed by all of these steps, take it one step at a time. You don’t have to be perfect but you do need to put the effort in.
If you would like to dive deeper into these subjects and find out how you can find the motivation to live your best life, check out my 30-day workbook, The Happy and Wholesome Mommy. You will find exercises and practical information to encourage you to connect to your best self. It’s currently available on Amazon (see the link above).
I am wishing you nothing but good health from here on out. I genuinely believe in the power of natural remedies and natural healing. You’ve got this!
XOXO
Michelle
Certified Holistic Nutritionist
