Healthy Lifestyle Nutrition

9 Things to Support Your Immune System

support your immune system now

Do these 9 things to support your immune system now and stay healthy all year!

Unfortunately, cold and flu season is year-round now. Why? Because of international travel. People travel from one area of the world where it’s winter and the flu is rampant. Then, arrive in another part of the world where it’s summer and they bring the flu with them. That’s why it’s especially important to boost your immune system before, during, and after traveling. 

Luckily, there are some excellent immune-boosting foods and supplements you can include. These will benefit your health, prevent a cold or flu, and speed your recovery from illness.

9 Things To Support Your Immune System

If you want to prevent getting sick or recover faster when you are sick…

1. Be Aware of Symptoms

Knowing the symptoms of a cold or flu can help you detect it early to prevent it from becoming a full-blown illness. And you can prevent it from spreading to family, friends, and others.

Cold symptoms: runny nose, cough, congestion, sneezing, body aches, fatigue, and fever.

Flu symptoms: the flu can have many of the same symptoms as a cold, but is usually more severe. It can also include diarrhea, vomiting, sinus infections, stomach bugs, and bronchitis.

2. Reduce Your Exposure

A great way to prevent getting sick is to reduce your exposure to bugs going around. How? First, be mindful of what you come into contact with. Second, avoid raw foods dining out.

Germs can spread by coming into contact with other’s saliva. This could be from shaking hands or being near someone coughing, sneezing or even breathing. They can also spread via surfaces such as door handles, counters, shopping carts, pens, ATM keypads, and airport kiosks.

Be mindful of the people and things you come into contact with to reduce your exposure to germs.

Keep your hands away from your face, especially your mouth and eyes. Wash or sanitize your hands after coming into contact with others or public surfaces. To avoid airborne exposure, wear a face mask when you’re in places where others are sick, such as on airplanes. 

Lastly, avoid raw foods like sushi and salads at restaurants. When eating out, choose piping hot, cooked dishes to reduce your risk of any bad bugs.

3. Shock Your System

Feel symptoms starting? If you feel any symptoms, then follow these directions to support your immune system with zinc or vitamin C shock therapy. Keep a bottle of high-quality zinc and or vitamin C on hand at all times.

4. Eat a Healthy Diet

Eat a diet of whole, unprocessed foods, such as organic fruits and vegetables. See the full list of SuperFoods below. In general, the more colorful your daily diet, the better. Colorful foods are full of antioxidants that naturally support your immune system.

If you have a cold or flu, a liquid diet can help you heal faster. 

So, for a speedy recovery, stick with liquids like water (with lemon or lime), juices (celery or cucumber), fruit smoothies, herbal teas, vegetable broth, and vegetable-based soups.

5. Avoid Weakening Foods

You might know that processed foods, sugars and alcohol can weaken the immune system. But, you may NOT know that dairy products, eggs and chicken can weaken immunity too.

Avoid dairy, eggs and chicken. These foods feed cold and flu viruses.

Minimize these foods to support your immune system. If you eat eggs, then add some raw garlic. And if you can’t resist chicken, then make sure you’re eating plenty of veggies and fruits daily.

6. Improve Gut Health 

Over 70 percent of your immune system is in your digestive tract. This is why the best way to increase immunity is to strengthen your gut health. 

Drinking celery juice is the BEST way to improve gut health and boost your immune system.

What about probiotics?

Unfortunately, most probiotic supplements don’t work. They’re poor quality and are not absorbed well. That’s why it’s best to get your probiotics from food.

The best probiotic-rich foods are not fermented foods, but fresh sprouts and microgreens. Support your immune system with broccoli seed sprouts, alfalfa sprouts, fenugreek sprouts and other sprout varieties. They’re rich in vitamins, minerals, phytochemicals, and probiotics.

You can buy fresh sprouts at the market. However, to save money and increase nutritional benefits, it’s best to grow them at home. Grow sprouts at home and spray them with liquid sea minerals for even more nutrients. 

7. Include SuperFoods

When you feel the first signs of sickness, focus your diet on the immune superfoods below. These foods are important for preventing and recovering from a cold or flu. And they help boost your immune system. The more you include, the more you’ll heal and better you’ll feel! 


Drink these delicious and nourishing beverages to support your immune system at any time.

  • Celery or Cucumber Juice — Drink 16 oz on an empty stomach. Celery juice strengthens immunity and more. Cucumber juice can cool a fever and boost immunity.
  • Lime or Lemon Water — Start every morning with 16 oz of water with the juice of 1 lemon or lime to support immunity. This is also great to detoxify the liver and rehydrate the body. Drink throughout the day. This can also help with nausea.
  • Broth — Sip on mineral-rich vegetable broth anytime, but especially when you feel run down or have a fever, cold or flu.
  • Ginger Tea— Enjoy with lemon and honey. It reduces nausea and sore throats.
  • Rose Hips Tea — Savor with lemon juice to ease a sore throat and reduce viral symptoms.
  • Thyme Tea — This anti-viral tea can cool a fever, soothe a cough and fight an infection.


Eat these cleansing and nutrient-dense foods for an immune boost!

  • Fruit & Veg — The ideal way to enjoy fresh fruit and veggies when you’re sick is via juicing. That allows the body to absorb them easier for quick healing. But enjoying these plant-based foods raw or cooked is fine too. Eat plenty of leafy greens, spinach, kale, dandelion, celery, cucumber, apples, oranges, asparagus, melon, pears, cilantro, and parsley.
  • Garlic — This potent antiviral, antibacterial superfood can be enjoyed raw three times daily until you feel better. Peel and swallow a small clove whole or mince and add to food.
  • Honey — Take a teaspoon of raw honey throughout the day for an immune boost. Add it to lemon water or ginger tea for nutrients and flavor.
  • Turmeric — Try these Turmeric Ginger Shots for a big anti-inflammatory immune boost. Option to add oranges or garlic too.

8. Reduce Stress & Rest

High stress levels prevent your body from focusing on important jobs like proper immune function. Support your immune system by reducing stress. Plan daily relaxation with calming activities. Try breathing exercises, restorative or yin yoga, meditation, journaling, Epsom salt baths, nature walks or anything else you enjoy. 

In addition, sleep is one of the best things you can do to support your immune system. Strive to be in bed by 10:30 PM every night. If you feel stressed and run down, then try to go to bed earlier or take a short nap daily. Sleep allows your body to rest, repair, and regenerate so it can fight off pathogens and support immune function.

9. Supplement For Support

Support your immune system with zinc, vitamin C, lemon balm, Chaga, mushroom blend, cat’s claw, vitamin B-12, spirulina, olive leaf, echinacea, goldenseal, elderberry syrup, lomatium root, eyebright, cherry bark, mullein leaf, and propolis. You can take many of these supplements year-round. It can be helpful to increase the dosage before traveling or high-stress events. 

Support Your Immunity FAQ

Can I boost immunity while traveling?

Travel Bag — Don’t leave home without: Zinc, Vitamin C, alcohol-free hand sanitizer, mushroom blend or Chaga, nasal spray and a face mask

What foods should I eat to prevent getting sick?

A clean, whole food diet consisting of mostly fruits and vegetables. Drink celery juice, cucumber juice, lemon water, lime water, ginger tea, thyme tea, rose hips tea and vegetable broth. Eat garlic, ginger, turmeric, and raw honey.