8 Natural Methods To Quickly Supercharge Your Immune System

8 Natural Methods To Quickly Supercharge Your Immune System

And some home remedies to try if you suspect an illness is on its way

“It’s either the flu or love… The symptoms are the same.”

Charles M. Schulz

It’s natural to feel run down at times during the winter months. Your immune system is working hard to fight off colds, flu, and other illnesses that are often more prevalent during these colder months. Try these seven natural methods if you want a natural boost to your immune system!

Include some form of physical activity for at least 30 minutes a day

8 Natural Methods To Quickly Supercharge Your Immune System
Image by Hermann Traub from Pixabay

Regular exercise can help boost the body’s fight off infections and diseases. It also helps with weight loss, which is essential because it reduces stress levels. Regular exercise has been shown to increase energy levels, improve sleep quality and reduce depression and anxiety.

It may be tempting to skip a workout or two during flu season, but doing so could worsen things.

Research shows that regular exercise improves immunity by increasing white blood cell counts and improving the body’s response to infection. Exercise boosts the production of antibodies in the body, proteins produced by cells called B-cells. These antibodies protect against bacteria, viruses, parasites, and other pathogens.

Types of exercise to help boost immunity may include things like:

The key here is to find something you enjoy that fits into your lifestyle. If you don’t have time to go to the gym, do what you can. Just get up and move!

Eat healthy food that will help build your immune system

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Follow a healthy diet and Stay away from processed foods and artificial sweeteners.

Start each day with a fresh fruit smoothie or juice.

Eat lots of fresh fruit and vegetables, full of antioxidants that help fight off free radicals.

Eat all kinds of berries, along with foods rich in omega-3 fatty acids such as beans, flax seeds, and even some nuts, can be consumed to strengthen immunity

use some immunity-boosting herbs like garlic, black pepper, cumin, turmeric, coriander, ginger, cinnamon, cloves, peppercorn, mint, oregano, cayenne pepper, and licorice in your daily meals and drinks.

Drink teas to boost your immune system. Some of the better ones include green tea, oolong tea, chamomile tea, rooibos tea, hibiscus tea, rosehip tea, dandelion tea, yerba mate, and ginseng tea

stay warm and Eat Plenty of Homemade Soups, bone broths, and stock.

Some good homemade soups to try include:

  • chicken noodle soup
  • tomato soup
  • lentil soup
  • vegetable soup
  • mushroom soup
  • bean soup
  • split pea soup
  • minestrone

Take probiotics daily to improve gut health by eating more fermented foods like

  • kombucha (fermented, lightly sweetened black or green tea drink)
  • kvass (traditional Slavic and Baltic fermented beverage made from rye bread)
  • unpasteurized sauerkraut and kimchi
  • yogurt, kefir (a thick, creamy, and drinkable yogurt)
  • lassi (a drink made from yogurt or buttermilk)
  • leban (a liquid or semisolid food made from curdled milk
  • tofu, miso, natto (fermented soybeans), shoyu or tamari (types of Japanese soy sauce), and tempeh (an Indonesian dish made from fermented soybeans)

Take additional supplements for items you don’t get in your daily diet

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Take a zinc supplement.

Zinc is beneficial if you have an infection or are exposed to smoke or other irritants.

Take a vitamin C suplement

Because vitamin C is involved in many aspects of the immune system, it is one of the most common reasons people take vitamin C supplements. Most importantly, vitamin C promotes the formation of white blood cells called lymphocytes and phagocytes, which assist the body in fighting illness.

Focus on Vitamin D

Vitamin D helps the body absorb calcium and phosphorus, two minerals essential for bone growth and maintenance. It also plays a role in regulating the function of specific immune cells.

The best sources of vitamin D are exposure to sunlight, cod liver oil, salmon, sardines, mackerel, tuna, and egg yolks.

Get plenty of restorative sleep

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Sleep deprivation has increased the risk of heart disease, diabetes, obesity, depression, cancer, Alzheimer’s disease, and early death.

It is important to note that not all sleep is equal; different types of sleep need to be treated differently. For example, deep sleep is critical for healing after injury, while light sleep is necessary for recovery from stress.

For optimal health, it is recommended that adults get seven to nine hours of sleep every night.

ways you can improve your sleep quality are :

  • avoid caffeine before bedtime and Stay away from stimulants such as coffee, chocolate, energy drinks, nicotine, and sugar
  • go to bed at the same time every day
  • don’t eat heavy meals right before bedtime
  • limit alcohol consumption to no more than two glasses of wine or one glass of beer
  • reduce screen time before bedtime
  • Understand the different reasons for your lack of sleep
  • Learn to relax and fall asleep faster
  • Get regular exercise, but not too late in the day

Minimize stress and strive for mental balance

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Stress affects our bodies and minds. Our brains release hormones when we experience stress that affects how well we think and act.

Some good ways to reduce stress include :

  • taking breaks throughout the day
  • practice mindfulness, which can help you focus on your breath and relax
  • meditating for 10 minutes every day
  • spending time in nature
  • spending time with friends to relax and de-stress.
  • Reading a book to get lost in a different world.

Breathe deeply and slowly for 5–10 minutes a day

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The benefits of deep breathing and pranayama are many.

When done correctly, deep breathing and pranayama can help to improve your overall health, increase your energy, and reduce stress levels.

Additionally, deep breathing and pranayama can help improve your focus and concentration and may even help to improve your sleep quality.

Other good breathing exercises include :

  • counting as you inhale and exhale slowly to the count of five, then ten; eventually, work up to counting to 25 on each inhalation and exhalation.
  • Take a deep breath through your nose, expanding your belly first (and not your chest). Hold it for a few seconds before releasing it slowly through pursed lips.
  • Try breathing through your nose instead of your mouth, as this can help to reduce stress and anxiety.
  • Do natural diaphragmatic breathing by laying down comfortably with one hand on the belly and another resting over the chest area. As you inhale slowly through your nose, allow both hands to rise evenly to meet in the middle. As you exhale, follow the natural flow of your breath as both hands fall back down evenly to their original positions.

Make good hygiene part of your routine

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Wash Your Hands and face

For great immune system function, it is vital to practice proper hygiene.

Ensure to wash your hands before eating or handling food after using the restroom, especially if you have been out in public recently.

Remember that natural oils from our skin can protect us against germs; however, this natural defense becomes compromised when we use harsh soaps and chemicals.

While natural hand sanitizers can be used when soap and water are not available, keep in mind that these products may compromise your skin’s natural defense mechanisms.

Take a shower or bath every day.

Ensure to cleanse the scalp of any product build-up at least once per week.

Showering and bathing are essential for keeping clean and removing sweat and bacteria from the skin.

You should shower or bathe every day, especially if you exercise regularly.

Use a mild soap-free cleanser on your face and scalp at least once per week, as product build-up can lead to break-outs and other skin problems.

Dry yourself thoroughly after showering or bathing, as dampness from sweat can promote bacterial growth.

Wash your bed linens every week

Washing your bed linens at least once per week is vital for keeping the mattress clean and free of natural oils from our skin.

For best results, focus on washing in hot water with bleach or natural disinfecting products to kill bacteria that may be present.

Keep a clean set of clothes for each day in an easily accessible area so that you do not have to go digging through dirty laundry.

Remove makeup before going to sleep.

This includes removing eye makeup, as the natural oils in our eyelashes can transfer to pillowcases and lead to breakouts or blepharitis.

Don’t Touch Your Face.

Your hands transfer germs and bacteria to your face and mouth all day long.

To avoid transferring these germs and bacteria, try not to touch your hands or fingers during a typical day.

Brush Your Teeth Twice per Day

Make sure that you brush thoroughly for at least two minutes each time, as natural oils from our gums and tongue can transfer to our teeth during the day.

Don’t Forget Your Feet.

While natural oils from your skin are protective, bacteria on your feet may not be so friendly.

You must wash between each toe thoroughly with soap or natural disinfecting products to keep them clean.

Finally, wear natural shoes or sandals that allow airflow around your feet.

Handle Food Carefully

When purchasing food, wipe down boxed or canned items with antibacterial wipes. If hand wipes are sold out, create your antibacterial spray with one-part white vinegar and one-part water.

Submerge fruits and vegetables in a water bath for an hour using a dab of liquid soap or 2–4 tablespoons of white vinegar as a cleanser. Rinse through in two to three water baths, rubbing the produce to break down the virus molecules. White vinegar is a great product to have on hand.

Clean water is vital for immune function because it helps flush your system of toxins.

Hydrate, hydrate, hydrate

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Drink plenty of warm water. Staying well hydrated will keep the throat and mucous membrane moist, supporting its action as an excellent barrier to all microbes.

Water is the primary component of life. We cannot live without water.

We lose about half our total body weight through sweat. The average adult loses approximately 3 liters of sweat each day.

A loss of even a few percent of fluid volume can lead to dehydration, which results in fatigue, muscle cramps, headaches, dizziness, and confusion.

Sip hot water, lemon water with honey, or fresh ginger tea to boost digestion and immune function throughout the day.

What to do if you feel an illness coming on

Image by Ri Butov from Pixabay

(I’m not a Dr, so please do your research and always seek medical attention for severe conditions)

Get plenty of rest, stay warm if it is cold and drink lots of liquids like herbal spice teas and soups.

Kadha is an Ayurvedic home remedy that can protect you, make you stronger from within, and help fight seasonal infections.

Here are three ways to make kadha at home to boost your immunity this winter

  • Grind Tulsi leaves, black pepper, and ginger together and then boil them in water. To sweeten the concoction, you can add some honey. This kadha works wonders for colds and coughs.
  • Mix half a teaspoon of cinnamon powder in a cup of water and bring it to a boil. Add a teaspoon of honey and drink up for strength and energy.
  • In a pot, add 1 tsp. Cardamom, 1 tsp cinnamon, 1 tsp dried ginger, and 1 tsp black pepper in 3 cups of water. Boil the contents until about 1 cup of the solution is left. If you choose to add honey, add before consuming when liquid is warm but not too hot to drink

For dry cough or sore throats, try

Steam inhalation with fresh mint leaves or Caraway seeds once a day

Using a humidifier with essential oils

Clove powder mixed with honey can be taken 2–3 times a day in case of cough or throat irritation.

Other cough and sore throat remedies include apple cider vinegar with warm water, saltwater gargles, a mixture of honey and onions, and natural cough drops.

These measures generally treat normal dry cough and sore throat; however, it is best to consult doctors if these symptoms persist.


Natural ways to boost your immune system include drinking natural teas, eating homemade soups, fresh fruits and vegetables, and probiotics daily.

Supplementing with zinc, vitamin C, or D can also help you improve your immune system.

Additionally, getting ample amounts of restorative sleep every night will further enhance your immunity against sickness.

Finally, reducing stress in your life by exercising and breathwork is key to keeping your immune system functioning correctly.

Remember to:

  1. Include some form of physical activity for at least 30 minutes a day
  2. Eat healthy food that will help build your immune system
  3. Take additional supplements for items you don’t get in your daily diet
  4. Get plenty of restorative sleep
  5. Minimize stress and strive for mental balance
  6. Breathe deeply and slowly for 5–10 minutes a day
  7. Make good hygiene part of your routine
  8. Hydrate, hydrate, hydrate

Follow these tips, and you’ll be on your way to a healthy winter season!


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