Alright y’all, I am finally sharing my best 10 tips for natural immune support with you! We have no more control over viral threats than a regular winter cold and flu season, but we do have control over our lifestyle choices. You can do things to support your immune system in an effort for a good offense and defense strategy during seasonal threats and otherwise. It’s long overdue that I shared with you what our family does to optimize wellness, so I hope you are empowered by these tips for natural immune support.
Please note, I am not a physician, and this is not medical advice. I am simply a passionate health advocate who personally enjoys learning how to empower myself. So I am sharing what I have learned and the daily health habits and biohacks my family implements for natural immune support.
Take immune boosting Vitamin C, D3, and zinc
It’s no secret (I hope) that these three vitamins are powerful for your immune system. But since this has not been discussed nearly enough on a large main scale over the last year, please take note. Supplementing with this natural immune support powerhouse trio is inexpensive and simple! So why this recommendation isn’t shouted from the rooftops by health “experts” or passed out freely like other things…well…if you aren’t asking those questions yet, I encourage you to start and I will leave it at that.
We have all three of these on hand, all the time. Yes, extra, in addition to what is in our multivitamin! That being said, it is important to ask your doctor to test fat-soluble vitamins (like vitamin D) first and for dose recommendations. Since I am not a doctor, I will not be sharing specifics for dosage. In my experience, this varies greatly between people due to lifestyle and genetic factors.
Also, keep in mind that you may need to supplement more D3 during the winter, and less during the summer (if you spend adequate time outdoors). But for some folks (like myself) even if you spend plenty of time soaking up natural sunshine, you may still not be getting enough vitamin D due to genetic factors.
The latest research indicates that most Americans are not getting enough Vitamin D and requesting a lab is inexpensive and easy. Water-soluble vitamins (like Vitamin C) are really hard to overdo since they filter out of your system and have to be replenished regularly.
Take a quality whole food multivitamin
We can be well fed and have poor nutrition. We can be striving to eat a nutrient-dense diet and still lack nutrition! Our food today simply does not have the nutrient density it once did due to agriculture practices and poor soil conditions. And if we are not getting adequate vitamins and minerals, then we suffer at a cellular level. This is the foundation and building block of a healthy lifestyle and natural immune support.
I am not of the mindset that you can get away with eating so healthy that you do not need to supplement. If you are feeling tired all the time, brain fog, inflammation, pain, digestive issues, poor mood, poor hair, or skin health, it’s possible that at least one piece of your puzzle is that your body is lacking the basic nutrients it needs for optimal health. I know we have found that to be the case several times in our household, from aches and pains to mood imbalances.
Drink more water
Most Americans are chronically dehydrated. This can have a ripple effect on the body. Drinking adequate water is also going to move toxins and viral threats through your body faster and keep your elimination systems proficient. Aim for drinking at least half your body weight in ounces of water per day. Your body will function more optimally when hydrated.
Eat more veggies and nutrient-dense foods
You have probably heard the saying you are what you eat. But have you heard you are what your food eats? It’s important to think about the nutrients (or lack thereof) you are putting in your body each day.
Taking supplements does not give you a free pass on nutrition. By focusing on nutrient-dense foods and plenty of vegetables, you are setting your body up for health. Aim for at least six servings of vegetables per day. Eliminate as much sugar and processed food from your diet, especially if you feel sick or are wanting to optimize your health.
Did you know that sugar wreaks havoc on the immune system? One study demonstrated that 75 grams of sugar suppressed the immune system and it’s believed these effects can last for 5 hours. For context, 75 grams of sugar is about 2 cans of soda. So if you haven’t already been reading labels, now is a good time to start with sugar. Be aware that it’s hidden in a lot of foods, even healthy foods like granola and yogurt. Sugar goes by over 50 names such as fructose, cane sugar, maltodextrin, corn syrup, caramel, and fruit juice.
If you feel overwhelmed by the thought of cleaning up your nutrition, check out this post for my best tips to get started.
Diffuse and use natural essential oils
Certain essential oils, like doTERRA On Guard, Breathe, AirX and Frankincense, have immune supporting properties. There is a reason that essential oil enthusiasts are keeping doTERRA On Guard products stocked in their homes! Just do a simple PubMed search. One of the great benefits is it has both antibacterial and antiviral properties from essential oils like Wild Orange, Clove, Cinnamon, Eucalyptus, and Rosemary. So if you or a loved one feels something coming on, you don’t have to sit around getting worse before you start feeling better again.
Another thing to keep in mind as we are disinfecting all the things these days, we have both good and bad bacteria in and on our bodies, and in our environments. We need good bacteria! But so often harsh cleaners and sanitizers kill both. This is detrimental to our health in the long run (let alone the toxic chemicals we’re being exposed to). To think the massive increase in using harsh cleaners 24/7 over the last year won’t have negative consequences on your health is naïve.
Diminish stress for immune health
Stress weakens your immune system. It’s time we as a culture start prioritizing slowing down and self-care. And I don’t mean self-care like a spa day! I mean create boundaries with your work email and availability, stop scrolling, and turn off the news. Neither am I referring to simply getting to take a shower (mama, you deserve more) or painting your nails.
Make a joy list of things you love to do or are relaxing for you and do one each day, even if it’s just five or ten minutes. Read a book, go for a walk, journal, meditate, pray, hug a loved one, etc. Selfcare also looks like meal planning and prepping to take care of your nutritional needs and health. It looks like saying no to toxic people and saying yes to adequate sleep. Decreasing stress in your life is going to look different from your best friend or neighbor, and that’s the whole point! Make a list of three things that would diminish the stress in your life right now, and take action on implementing those steps.
Support your gut health
It seems like every day (realistically at least once a week) I read a new article sharing more research regarding the gut and overall health. Scientists are saying up to 80% of the immune system is in our gut and there is also growing research about the brain-gut connection. A leaky gut is also correlated to autoimmune disease and evidence is emerging around the connection between COVID-19 severity and gut health. So for both your physical and mental health, gut health is important!
A few of the above tips will also support your gut health, like eating more veggies, less processed food, supplementing your nutrients, and decreasing stress. You can also sip on bone broth, use collagen, and take quality digestive enzymes and probiotics. One role of digestive enzymes is to help your body break down its food to have better absorption of the nutrients in it. Without adequate digestive enzymes, the nutrients in your food go to waste. Especially if you already have any digestive issues, brain fog, or mood imbalances, you need to look into supporting your gut health.
Symphony of the cells essential oil technique
This technique is using essential oils topically with a gentle massage up the spine. There are specific protocols for different ailments and health conditions, like an infectious disease, so I highly recommend getting the resource book. It will walk you through which essential oils to use for which protocols.
At the end of the day though, just use your doTERRA essential oils, one drop at a time. If you’re new to essential oils, I promise, it’s not rocket science. Like trying anything new, you will get the hang of it pretty quickly. I am glad to help you get started and walk you through it. We have an awesome wellness community for ongoing support, too.
Prioritize sleep
Adequate sleep supports your immune system and helps your T-cells fight off infection. Unfortunately, yet again Americans are not getting enough.
Taking a few steps to cultivate better sleep hygiene can help you to improve your quantity and quality of sleep. Try dimming the lights once the sun goes down, or better yet, avoid blue light the last couple of hours before bed! This can be done by using blue light blocking glasses and avoiding devices in the evening.
Another way you can biohack your environment is by diffusing calming essential oils to promote better sleep. Help your body to unwind and relax by reading, praying, or doing some gentle stretches instead of working, watching tv, or scrolling on your phone. By having a routine, your body will be more prepared for bedtime.
Move your body and exercise
You likely know that exercising is beneficial for your overall health and body, but did you know that includes your immune system? Research has found that even 30 minutes of brisk walking has a positive effect on your immune system, boosting it to help fight infections. So aim for daily moderate exercise to experience the benefits for your immune system. Bonus, move your body outdoors to enjoy some fresh air and experience a mood boost from getting in nature.
Be your own health advocate
This is by no means a comprehensive list for natural immune support, and how could it be? I am a mama and health advocate doing the best that I can to be informed and proactive with my health. At the same time, scientists and medical experts will continue to research and adapt their recommendations. With that being said, I always encourage folks to be their own best health advocate and do their research, too. A simple search in your browser (may I recommend duckduckgo.com) will bring up the research behind this collective list.
If you have any questions, I love to dialogue about health. Hopefully, that is obvious, given I created this wellness blog, but just to be clear. 😉 So with that in mind, I would love to hear your favorite best practices for natural immune support. I would also love to know which new one you will be adopting from this list. Comment below or tag @simplywholesomeroots on Instagram or Facebook and hashtag it #simplywholesomeroots.
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