12 Natural Ways to Boost Your Immune System

You know the saying, “An ounce of prevention is worth a pound of cure?” It’s true. The best way to stay healthy and protected against illness is to boost your immune system.

12 Natural Ways to Boost Your Immune System
So today, I wanted to share with you some of the ways I boost my immune system naturally (and, you know, take care of my family, too) so that I stay healthy all year long.

Warning: by boosting your immune system, you may experience fewer sick days, more savings on healthcare and better health overall.

Eat Real Food

1. Scratch cooking

Real food is free of harmful chemicals and additives and as close to its natural state as possible. Making the switch to real food made from scratch has been the most impactful decision as far as boosting my immune system goes. I love cooking from scratch with single ingredients because I know what’s going in my body. Need help making the switch? Try this free Real Food Crash Course.

2. Reduce sugar

Sugar inhibits a healthy immune system response which is why I recommend avoiding all processed sugars. I recommend making the switch to natural sweeteners, but still eating them only on occasion because your body doesn’t differentiate between the two.

3. Lots of fresh fruits and veggies

Many people simply do not get enough of the fresh fruits and vegetables their bodies need. These essential foods contain fiber, antioxidants, vitamins, minerals, etc. that our bodies need to run properly. If you aren’t getting 5-13 servings of fruits and veggies each day, you are more prone to illness and disease (here’s some research and recommendations for getting more in your diet).

I had a huge problem with not getting enough produce in my diet. I’m making progress by keeping it simple. I try to add a handful of spinach to dinner or half an avocado (and the spinach) to a smoothie so I can add in more fresh fruits and veggies. I also take ItWorks greens twice a day.

Herbs and Essential Oils

4. Elderberry syrup

Elderberries are high in vitamins A, B, and C and help support a healthy immune system. You can easily create your own elderberry syrup and take it daily for immune support (here’s an elderberry syrup how-to with dosage instructions).

5. Astragalus

Astragalus is a Chinese herb that is often used as an immune system booster and to combat cancer. This is a great herb to take prior to any big outings to help prevent the illnesses that often occur after being around lots of people. I recommend taking astragalus via tincture or capsule.

6. Trilight Immune Boosting tincture

This pre-made tincture combines immune-boosting herbs like echinacea, elderberry and thyme that I use specifically with my kids. I love it because they ask to take it and it boosts their immune system whether we’re hanging out with a bunch of friends who might be sick or they’re starting to feel a little yucky themselves.

Natural Ways to Boost Your Immune System

7. Oregano essential oil

Oregano essential oil is an excellent source of antioxidants that provides immune enhancing benefits. It’s best diluted in a carrier oil and applied to the bottoms of the feet. It’s typically only used for a short period of time (7-10 days or so) because it is so powerful.

8. Frankincense essential oil

I use frankincense essential oil on a daily basis as part of my wellness routine. It helps build and maintain a healthy immune system and promotes feelings of peace, relaxation and overall wellness (perhaps another way it’s so beneficial to the immune system?).

9. Melaleuca essential oil

Melaleuca or tea tree essential oil promotes healthy immune function and protects against environmental and seasonal threats. Dilute with a small amount of your favorite carrier oil (mine is coconut oil) and apply along the spine on a regular basis.

Proactive Self-Care

10. Exercise

I’m not a fan of prescribing 30 minutes a day, three times a week. Instead, I recommend moving your body as much as possible. Walk more. Sit less. Hike. Run. Stretch.

11. Reduce stress

This is just as important as using immunity-boosting herbs or eating real food. Constant stress wears your body down and weakens your immune system. Pinpoint what’s causing the stress in your life and determine what can be done to change that (and often, it’s a change of mindset and determination to be grateful no matter what the circumstances).

12. Improve sleep

Sleep is a vital time of healing and restoration for our bodies. If you’re not getting enough, create a bedtime routine. Try going to bed a bit earlier. Say no to screens after 8 pm. Use calming essential oils before bed. Your body will thank you.

How do you boost your immune system naturally?


  1. says

    This is fascinating… I started using the allergy trio and adding a couple of drops of frankincense but I didn’t realize it was doing double duty as an immune booster. I’m very new to this stuff! Your blog is so informative.

  2. says

    Hello..I tried to get a hold of the company your posted on Trilight Health and their ph number is not working..emailed them..do you have another contact ph infor,.thanks for all you do! Blessing!

  3. says

    These are great tips and I agree with a lot of them. Especially with scratch cooking, I try to cook my meals as much as possible because by doing that you’ll be able to monitor what goes in your body and choose food that are good for your body and health. A lot of people get sick because of something bad they ate and they could have avoided this if they just prepared their own meal. I also think that having adequate sleep can strengthen the immune system because as we sleep our body charges making it strong enough to fight sickness. Thank you for sharing this!

  4. Sandra says

    Nina you’re a blessing. I came to check out ways to boost my daughter’s immune system because it is very weak and she catches everything so she’s pretty much sick all the time and when i opened up Pinterest you’re the first person on the news feed. I’ve checked out your page and it answered all of my questions because i’m not a big fan of medicines and i wanted to go natural. I’ve signed up and i can’t wait to try out your oils and can’t wait to see what else you have to share….

  5. Chuck says

    I am especially fond of the Half Raw Food Diet. Here there is not change in diet at all, you are just eating half of your food raw. If you boil food you are losing vitamins ….eat fresh and eat raw.

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