14 Immune System Boosters

This time of year is notorious for the sickies. The weather can’t decide if it wants to be warm or cool and germs are flying around everywhere. All the extra sugar that kids {and adults} indulge in this time of year also contributes to a compromised immune system. Ick.

immune boosters


I’m not a doctor, nurse or herbalist. I’m just a mom who has learned a lot about natural medicine over the last ten years.  These 14 immune boosting tips are things we use and do regularly to build up our immune systems. Be sure to talk to your physician to determine what is right for you and your family. :)  Now that the disclaimer is outta the way, here we go…

14 Immune System Boosters

1.  Avoid refined sugar and processed foods.

If you do nothing else, do your body a favor and don’t eat junky sweets because they suppress immunity thus making you more susceptible to catching something. :)

2. Raw foods – lots of raw fruits & veggies

Eating a balanced diet full of raw fruits and veggies is a great way to make your body’s pH more alkaline than acidic which will help keep you well. Nasty germs don’t like an alkaline environment. We love to down our fruits and veggies in green smoothies. Yummo!  I’ve read that the 80/20 balance is ideal, so here’s a list of alkaline/acidic foods.

3.  Drink plenty of water

Avoid drinking anything with dyes, HFCS and artificial sweeteners as they suppress the immune system.  Good ol’ “Adam’s ale” {as my Dad calls water} is the very best for health!  Drink at least 64 ounces a day…I try to drink at least 100 ounces myself. I love adding a drop of Lemon essential oil to my water. Delish!

4. Garlic or garlic oil

If garlic breath doesn’t bother you or your family, chop up fresh garlic cloves and down them with a glass of water.  You can also purchase odorless garlic tablets if you don’t want to smell like an Italian restaurant. Ha!  Garlic oil is a great option for soothing and protecting yours and your childrens’ ears if prone to ear infections.

5. VS-C by Nature’s Sunshine

I always keep both liquid and capsuled VS-C in my medicine cabinet. It is amazing for fighting viruses.  There are directions on how to take VS-C in the above link. :)

6.  CBG by Nature’s Sunshine

For my ear-infection-prone child, I keep liquid CBG on hand all the time.  I give Ridley a few drops of CBG every day to keep his ears strong and healthy.  In the rare occasion that he complains about his ears, I will put a few drops in to soothe.  Again, dosage directions are in the above link.

7. Elderberry Syrup

Elderberries have been used throughout history for a multitude of different things including colds and flu, fevers, and even burns and cuts.  Today, elderberries are used to boost the immune system against viruses. Check out my Elderberry Syrup recipe!

8. Vitamin C and/or Emergen-C

Everyone probably knows this already, but taking a Vitamin C supplement is always good for building immunity.  We love Emergen-C – a wonderfully fizzy drink. I’ve also hidden it in yogurt for Ridley. :)

9.  Lysine

Lysine isn’t just for getting rid of cold sores. It’s also is the best strep-fighter. If I start feeling like I was hit by a truck in my head and throat, I take Lysine and lots of it.  Be sure to purchase the capsules…not the gigantic horse-pill-like-tablets. :)  I give Ridley this fabulous liquid lysine.

10.  Vitamin D3

If you’re not taking liquid vitamin D3, go buy some right now. Seriously. Most Americans are vitamin D3 deficient thanks to lack of sunshine and sun blocking agents.  I love this article on D3 and the dosage chart as well!

11. Probiotics

Everyone needs a healthy gut and most of us don’t have one thanks to processed food and antibiotics.  One of the best ways to boost a healthy immune system is to build a healthy gut with good bacteria!  I know that sounds funny. :)  Capsuled or tablet probiotics are great as well as homemade yogurt or kombucha.  Ridley loves his “candy” as he calls his chewable probiotics.

12. Young Living Essential Oils – specifically Thieves

Essential oils are such a wonderful immune boosting tool. We use Thieves oil like it’s going out of style. I rub it diluted with coconut oil on my boys’ feet, I diffuse it in our bedrooms while we sleep and I use Thieves hand sanitizer and wipes. Click here to learn more about essential oils!

13. Rebounding/Exercise

I like to move it, move it! Haha!

Exercise is key to good health and a working lymph system which filters garbage out of our bodies.  The lymph system doesn’t have a pump to move the fluid through, so cardio workouts are really important.  I love to rebound on a small trampoline. It gives me a quick energy boost, gets my lymph system moving and is a great workout. The benefits of rebounding are endless!

14. Sleep!

Raise your hand if you don’t get enough rest. Ahem. {raises hand}  I’m working on it, but I know I need more.  Our bodies need rest to restore and rejuvenate.  Try to get an extra hour or two of rest each night especially if you’re fighting a bug of some sort.

That’s a wrap, y’all!  I hope you learned a little bit here or there on supporting your body’s natural immunity.  Like I said, I’m not a doctor, so be sure to talk with your physician or naturopath/herbalist about a specific immune supporting plan that is right for you! :)

What do you do to naturally boost your body’s immune system?



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  1. I love this compilations!! Another immune system booster I like to use if I’m starting to get sick is very high quality, unprocessed (or as little processing as possible) coconut oil. It is very high in lauric acid which is great for the immune system. When I’m getting a sore throat, one of my quick-relief remedies is a mug of hot 100% pineapple juice with a pinch each of ginger, nutmeg and crushed rosemary, and a dallop of coconut oil (which melts). You can also use the CO on toast, etc. like butter. I know there’s some controversy out there about CO, but I like what I’ve read and know about it. Since we have cut back on our processed food intake and leaned seriously towards all natural, some organic and less processed foods, if/when we do get sick we aren’t sick for nearly as long. Funny enough, I am on day 2 of fighting a bad head cold :P But now, instead of taking weeks to get completely over a cold (b/c it traveled to my chest, etc.) I am usually back to normal in about a week or less, and it doesn’t often get down into my chest anymore.
    Miriam´s last blog post ..Wordless Wednesday {Buy Stock In Puffs Plus}

  2. Thank you for the link to your elderberry syrup! I just picked about a quart of rose hips yesterday (we’d had a few frosts and some snow, so it was time). I was going to make a plain rose hip syrup, but now I think I’ll add ginger and cinnamon, since I have them on hand. I have hone (I’m a beekeeper) so this will be a home-grown, wildcrafted adventure in better health! :)

    I do/take some, but not all of the things you’ve recommended. I’m also a proponet of going outside every day, in all kinds of weather. I think a lot of illness comes from being cooped up in the house, and so it’s not unusual for me to get a good fire going in the wood stove and then open a couple of windows to get some new air into the house.

    Thanks for all you do!

  3. Myra, this is a GREAT list! You’ve compiled so much good advice in one list. If we would all do just half of these things we’d stay so much healthier. Thank you for putting this together.
    Richella at Imparting Grace´s last blog post ..Best of 31 Days: An Announcement

  4. Thanks for a few new ideas! I like to use oil of oregano at the first sign of a a cold/even the flu and I increase my zinc intake.

  5. Thank you for posting this. It has reminded me to get back to my healthy eating plan. It’s so easy to get sidetracked with all the summer/fall get togethers. I was recently diagnosed with diverticulosis, so I appreciate all the links. They were very informative.
    Peggy´s last blog post ..SHE

  6. I think one of the best ways to ward of the sickies, is to wash your hands. My children rarely get sick, and I noticed that during the flu season, we tend to be home bodies. I do not believe in antibacterial soap, but just a little regular soap and water can go a long way. As a healthcare provider, I would not recommend taking vitamin D unless your levels have been checked and they are actually low. Why take something if you do not need it. I have never heard of the elderberry. I am interested in reading up on some of these. My children are 8,6, and 3 and the two oldest have only been on abx once, and I have been able thankgoodness to keep the baby from getting anything but the common cold.

  7. Thanks for the great tips on how to stay healthy during the fall/winter. We use a lot of the items on your list and will be adding a few new ones. Another great item that I use for my girls (4,3,and 6months) is vitamin D drops especially in the extremely cold months when we are stuck in the house a lot!! Also you mentioned the probiotics and they are AWESOME!! I found (at Whole Foods) a powder form and I hide it in my girls fruit smoothies and my 6 months old cereal and they have no clue!!

  8. Thank you for taking the time to put this list together! While I take a multi-vitamin every day, that’s about it for my health inspired habits. I really should consider at least vitamin C and D! And I need to get the boyfriend on a multi-vitamin…

  9. Love this post, M. Very timely! Thank you for the link to your elderberry syrup recipe. That is on my to-do list!

  10. Whenever I’m feeling down, I am drawn to leafy greens. It’s like my body just knows I need them.

    I usually either make my “Taste-Alike” recipe of Olive Garden’s Zuppa Toscana – which has kale in it…

    Or, I stop at the local soul food restaurant for some greens. (Yeah, I’m pretty blessed to have a soul food restaurant in the neighborhood.)

    Great list!
    Dana @ Cooking At Cafe D´s last blog post ..31 Days To a More Organized Life: Day 22 – Do you need THIS over THERE! (Part 2)

  11. Excellent! Thanks for the list! I’ve made Elderberry syrup for years and we swear by it in the winter. We love the VS-C also! Another thing we’ve added to the list in the past couple of years is Theives oil. It is amazing for keeping colds and flu away.

    I’ve never used D3, but I will take your advice and go now. An thanks, by the way, for getting me stuck on the move it song. It will be in my head all day. :) Lisa~

  12. We do a number of things on your list. Simply washing hands often is a must where we live- especially after being out on public transportation. Speaking of which, in the winter time, there have been times I’ve about gagged on a bus because the locals have carried around garlic to ward of illness. :)

  13. Well, GREAT post!!! I’ll have to pin it so I remember to refer back to it!! We are getting quite serious (at least in my mind anyway) about approaching medicine a little differently, so this has a lot of info I’ve absorbed in one place…awesome! I think we really are separated sistas!
    Shaunna´s last blog post ..holiday decorating inspiration

  14. This is such great info! I’m so glad I you found you. I have long wanted to get into doing all of this, but wasn’t sure where to start. Your post gives me lots of ideas. I’m going to poke around your site for more. Thanks!!

  15. This is such great info! I’ve been wanting to try more natural remedies for a long time now. So glad I found your site! I’ll be poking around here for more ideas. Thanks!!

  16. Can I send you a personal message on Facebook? I have a few personal questions about some of the things you posted. Thank you so much!!


  17. Myra, we use most of your tips! Being under chiropractic care can also boost your immune system! Thanks for sharing!

  18. Great list. Perfect for this time of year! I would love it if you’d link this up on my blog carnival Family Time Tuesday!

    Janice´s last blog post ..Best Ever Banana Cake

  19. hi my name is sophie and like you I am a mom, a little different as I was in a serious car accident and almost lost my life. After several years on medications beyond any safe limits I realized I would die if I didnt take matters into my own hands. I looked into herbs as it was a familiar thing to me and began to study on my own time. Against all the doctors and all of the odds i managed to heal myself to a point where I live alone with a few of my children the rest are grown I have eight children lol and bought my first house. This is a passion for me and recently I started a blog with herbs and information. I would love to learn new things from you and very much enjoyed your site I would like to add a link to yours from my blog if you dont mind so others can too benifit from your knowledge. Please let me know if you dont mind and feel free to check it out. thanks sophie

  20. I’m too a fan of Emergen-C a great option when feeling the firsts signs of a cold/flu.

    I also use to take a few minutes a day to take long and deep breaths, supplying your body with plenty of oxygen. The rate and depth of our breaths has a great influence on how we feel. When they’re quick and shallow, it’s a sign of our body’s exhaustion. It can also be promoted by stress. Various breathing exercises can be very effective immune system boosters and play a big role of warding off illnesses.

    But what has had a really difference and success on my overall resistance to sickness for me was taking a transfer factor supplement (if want to know more about drop me a line). Since I’m taking them I get sick fewer times a year.

  21. Myra,
    I’m so excited to find someone who agrees with the importance of these supplements! When I start preaching garlic & lysine most folks checkout on me ;) I grew up with my Mom using lots of natural health & wellness treatments, so I’m not skeptical in the least! Great list!!

  22. Since the admin of this website is working, no doubt very quickly it will be renowned, due to its feature
    [suplementy diety w³osy]´s last blog post ..[suplementy diety w³osy]

  23. Thanks for the list. I’ve never heard of Thieves oil. Very interesting story about how it got it’s name.
    julie´s last blog post ..In Sales, No Means Maybe

  24. “One of the most broad-spectrum antimicrobial compounds in the world; propolis is also the richest source of caffeic acid and apigenin, two very important compounds that aid in immune response and even fight cancer. ” — Dr. Mercola

    Seriously this stuff works. I used to get sick all the time and since I started using Bee Potion I’ve been in amazing shape.


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