How to boost your immune system to protect against viruses: 11 natural and healthy techniques
When you’re in the midst of cold and flu season or even dealing with a possible pandemic to boot (thanks, coronavirus) it’s easy to feel helpless and nervous about what can be done to prevent illness in your home.
But luckily there’s so much that you can do to stop the germs for making it into your home (i.e. aggressive hand washing and personal hygiene techniques) as well as ways to optimize your immune system’s ability to fight off anything it comes in contact with, referred to sometimes as immune boosters and immune support.
For the purposes of this post, I’ll be talking about what you and your family can do beyond the absolutely critical first step of correct hand washing protocols and coronavirus prevention recommendations. Hand washing for at least 20 seconds with running water is the most effective way to kill viruses.
But mistakes happen, and we can’t always control every element of our environment to prevent bringing germs home. That’s where immune-supporting and immune-boosting preventative measures come in.
Your eating habits, supplements, and lifestyle can all affect your body’s immune system response. Maintaining healthy habits consistently is the best medicine for general wellness and illness prevention, but there’s lots you can do to support your body now if you expect conditions that could increase your chances for getting ill. As always, if you have any underlying health conditions, consult with your doctor before taking any supplement.
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1. Immune-boosting foods
When in comes to preventing and fighting off viruses, having a foods-first mentality is best. Eatings foods rich in immune-boosting nutrients is one of the easiest and best things you can do to avoid and fight off a cold. Whole foods that are organic, not highly-processed, and free of artificial colors, added sugar, and preservatives are a good place to start.
Here are some easy options:
- Blueberries (antioxidant and antihistamine effects)
- Eggs (Vitamin D which assists with healing tissues)
- Vitamin C-rich foods such as oranges, strawberries, tomatoes, broccoli, and bell peppers.
- Chicken soup and bone broth helps clear congestion, thin mucus, and have mild anti-inflammatory properties.
- Garlic and onion added to soup or cooking have some antimicrobial power and might help ward off bacteria and viruses (as well as vampires and your partner!).
- Ginger tea contains catechin, which helps maintain your immune system, as well as a powerful antioxidants the can kill rhinoviruses. Sweeten it with raw wildflower honey.
- Cruciferous vegetables such as broccoli, cabbage, kale, bok choy and kale contain a combination of vitamins and antioxidants that help boost your immune system.
- Mushrooms boost the immune system and combat many diseases by providing important vitamins, minerals and enzymes. Try shiitake, maitake, and reishi for staying healthy during cold and flu season.
2. Vitamin C
Vitamin C is one of the most popular cold remedies, and though the jury is still out on whether consistent supplementation can prevent a cold, it has been shown to reduce the duration and severity of a cold, especially in high doses. And as a water-soluble vitamin, high doses won’t harm you, unlike concerns with fat-soluble vitamins.
In terms of what forms to take, look for “buffered” Vitamin C as it is easier on the stomach. And look for ones that include bioflavonoids for increased bioavailability. Also, liposomal vitamin C is supposed to allow for increased absorption as it is taken up into the body at almost double the level that of regular vitamin C.
My favorites:
- Nordic Natural Vitamin C Gummies
- Allergy Research Group Buffered Vitamin C Powder
- Mercola Lipsomal Vitamin C
3. Vitamin D3/K2
Vitamin D is a fat-soluble vitamin that has been shown in studies to be effective in preventing acute respiratory infections in supplementation. Vitamins D and K work together in the body, so when you supplement with vitamin D, make sure it’s paired with Vitamin K. It plays such a vital role in our immune health that low levels have been associated with increased susceptibility to illnesses. Include this in your arsenal of immune-support vitamins, especially in the winter when we don’t get as much sunlight that helps our body naturally produce vitamin D.
4. Zinc
Zinc is a powerful mineral proven to reduce the duration and severity of colds that our bodies don’t produce but that we need to function. In cold prevention, it may prevent the rhinovirus from spreading or lodging in the nose and throat.
In my experience, it prevents a cold from getting started when I’m still at that “scratchy throat” phase. It’s recommended to take zinc at the first sign of a cold to fight it off and reduce the duration.
You can get zinc naturally from these foods to support general wellness:
- Salmon
- Red Meat
- Shellfish
- Potatoes with skins
- Beans
- Nuts
- Mushrooms
- Whole grain cereals
For supplements, I’m linking my favorite supplements for both adults and kids below.
My favorites:
5. Probiotics
We all know that probiotics are good for your gut, but did you know that they can support your immunity against viruses? L. Acidophilus has been shown in 60 studies to support a strong immune response to seasonal respiratory issues. And both L. plantarum and L. paracasei are probiotic strains that have been shown to play a role in protecting against the common cold (and shortening its duration).
My favorites:
6. Echinacea
Echinacea, also know as the American coneflower, is made from a purple Research shows it increases the number of white blood cells, which fight infections. The Echinacea purpurea preparation has been shown to be a potent antiviral against virus infections.
Echinacea is often included in immunity blends with elderberry and vitamin C, so you might already be taking it if you are taking other immune supplements. You can get it in capsule, liquid, or even tea form, so find one that works best for you.
My favorites:
7. Turmeric
Turmeric has been traditionally known for centuries for its anti-inflammatory effects, but it’s also become known as a potent immune activator of T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells.
The secret lies in the plant’s bioactive compounds, namely curcumin that carries strong anti-inflammatory and antioxidant properties. In its potent form as a Tumeric Curcumin supplement, it has been shown to be a potent fighter and preventative of a virus from taking over healthy cells. The safety of turmeric has not be studied in children, so talk to your pediatrician before giving your child anything more than turmeric spice in foods or drinks.
My favorite:
8. Elderberry
Elderberry extract has been used for hundreds of years for its health benefits, and as it’s recently been shown to have antiviral effects that activate the immune system its recent rise in popularity is for good reason! Elderberry is packed with antioxidants and vitamins that can boost your immune system and both prevent and reduce the duration of colds and the flu. It’s truly a superfood!
In fact, since taking a high-quality elderberry supplement regularly, my family has had the healthiest year in recent memory. I can’t recommend this supplement enough. Talk to your doctor if you have an autoimmune condition, as it has caused flare-ups in some individuals due to its potent immune activation properties.
Elderberry gummies are my favorite for kids because the syrup can stain easily and sometimes upset the stomach. I cut the gummies in half to avoid a choking risk for my toddler until he hit about 18 months. Our pediatrician and naturopath both approved elderberry for age 1, so talk to your doctor about what makes sense for your kids.
But beware, not all supplements are created equal, and especially the gummies can be prone to unnecessary sugar and sometimes lower-quality ingredients. I took an elderberry supplement for a year that was totally ineffective and didn’t realize it until I upgraded to my current favorite!
My favorites:
- Garden of Life Elderberry Gummies
- Garden of Life elderberry syrup
- Or hand-made syrup from a local herbalist!
9. Bio-Active Silver Hydrosol
Colloidal silver is a liquid supplement that contains pure silver particles suspended in water. It’s a very effective killer of both viral and bacterial germs and is safe for all ages.
Its use for medical purposes dates back to the ancient Greeks and was also shown to be an effective antibacterial for the British royalty during the bubonic plague. The formulations of colloidal silver today can be used to prevent colds and flu, sinus infections, sore throats, and as an anti-inflammatory agent. The most trusted brand is Sovereign Silver—I would not buy from any other brand.
I have seen huge improvements in every member of my family whether it be sore throat, sinus congestion, or cough from taking silver. It has all the benefits of an RX antibiotic without any of side effects! And it tastes almost like water, so even my toddler doesn’t mind it.
Taken daily, silver can help fend off general colds and the flu. I like the spray form because you can spray it into the mouth of your child easily and even into the nose.
My favorites:
- Sovereign Silver Bio-Active Silver Hydrosol for Immune Support (fine mist)
- Sovereign Silver Bio-Active Silver Hydrosol for Immune Support
10. Additional herbal remedies
There are a wealth of additional herbal remedies that have been shown to be effective against viruses. These are a few that I recommend based on peer-reviewed studies and recommendations by herbalists and naturopaths I’ve worked with.
Olive leaf extract– Shown to exhibit antiviral activity.
Oregano oil– Shown to quickly inactivate a virus and is capable of destroying both an RNA or DNA virus.
Astragalus root– A traditional Chinese medicine used to treat viruses. Clinical studies in China have validated it is effective when used as a preventive measure against the common cold. It has also been shown to reduce the duration and severity of symptoms in acute treatment of the common cold.
11. Healthy lifestyle
The pillars of healthy living that you’ve heard repeated over and over again—getting enough sleep, getting outside, exercising, and reducing stress—are key to effective immune response, too.
- Chronic sleep deprivation can lower immune system response and the circulation of white blood cells, while deep sleep can strengthen our immune system’s memory of pathogens it’s previously encountered.
- Getting outside energizes infection-fighting T cells that play a key part in immune response.
- Chronic stress can suppress normal immune response and its ability to fight disease and infections.
- Even small bouts of exercise can boost the cells that aid our immune system to fight off infection and lower inflammation.
No one thing can guarantee prevention of all colds and illnesses, but combined together, many of these give you the best possible chance of successfully fighting off viruses you may encounter.
What does your family do to prevent illness in your house? Anything special you are doing right now?
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