5 Simple Daily Practices to Fortify Your Immune System


Your immune system is one of your most important weapons against infection, illness, and disease. 

Too many of us simply hope for the best when it comes to our immune systems, but the truth is making it a priority is as easy as adding in five simple daily practices to strengthen and fortify your natural defence system. 

From eating right to getting enough sleep, these are daily tips that will not only build up your immune system but help keep you healthier and happier overall, and who couldn’t use a little more of that? 

Stay strong and healthy this cold and flu season with these simple daily practices. 

1. Eat the Right Foods

Your immune system needs to be fed fresh, whole foods every single day to thrive. Consuming a wide range of fruits, vegetables, and whole grains is the best way to ensure your body has the tools it needs to fight off illness and disease. 

The vitamins and minerals your body gets from raw plant-based foods fortify your immune system and keep you strong and healthy through cold and flu season. 

Eating citrus fruits and other foods high in vitamin C every day can drastically fortify your immune system. Whole food vitamin C stimulates your body’s immune system into action, reduces the length of time you’re sick, and reduces the severity of sickness. 

But beware: vitamin C supplements are not the same thing as getting vitamin C from whole foods. In fact, Vitamin C supplements can actually cause gout, kidney stones and lower the neuro-immune response, making infections worse rather than clear them up. 

Your immune system also depends largely on your gut health, which depends on the diversity, balance and quantity of the bacteria in your gut. 

Eating foods that supplement your microbiome (the bacteria that reside in your gut) are so beneficial to your overall health and are key to fortify your immune system. Try and consume at least one fermented food a day to help keep yourself healthy and immune to illness and disease. 

Fermented foods you should be eating:

  • Kombucha
  • Sauerkraut
  • Sourdough bread
  • Miso soup
  • Fermented vegetables
  • Kimchi 

Learn more in Beat the Winter Blues: Natural Remedies for Cold & Flu.

2. Get Plenty of Sunshine

Too many people avoid the sunshine because they think it will cause them skin cancer, but the truth is that sunshine actually heals you. 

It’s one of Mother Nature’s greatest gifts and it literally makes you a happier person. In terms of fortifying your immune system, sunshine is so powerful. It works with your skin to create vitamin D, which is a crucial component of a strong immune system. 

Your body needs direct exposure to sunlight (meaning no toxic sunscreen!) but only 15-30 minutes per day, depending on where you live and your skin type. 

You want to allow as much sunlight as possible to reach your skin, so keeping your face, arms and chest uncovered is ideal. 

This is the easiest thing to achieve on a daily basis; simply spend your lunch break outside, go for a walk every morning, garden, exercise in the backyard, go for a run, and many more options. 

Plus, you’re doing yourself the favour of getting fresh, clean air at the same time, which does wonders for your immune system too; being constantly exposed to stagnant or stale air inside limits the amount of healthy oxygen that flows through your body and immune system. 

3. Make Sure to Exercise

Exercise should be a part of your daily routine, since it helps keep you vibrant, healthy, and fit, not to mention makes you a happier person thanks to the endorphins. But daily exercise is just as important for fortifying your immune system and helping you fight off illness and disease. 

When you work up a sweat, your body is able to filter out toxins and help reduce the build-up of toxins that you accumulate every single day. It doesn’t have to be the hardest workout each time to count as your daily exercise. As long as you’re out and moving and breaking a sweat, you’re helping facilitate key elimination of toxins from your body.

Learn more in Top Low-Impact Exercise for Health & Wellness. 

4. Take Advantage of Essential Oils

Essential oils are such a great addition to your day-to-day life, in so many ways. They can bring calmness and serenity, focus and clarity, some can reduce pain naturally, some are antibacterial and antiviral, and so much more. 

Essential oils help build strong immunity by avoiding prescription drugs that can actually weaken your immune system, plus they’re an all-natural alternative to toxic drugs that do more harm than good. 

Some of the best essential oils to use every day to build immunity are:

  • Thyme
  • Clove
  • Cinnamon bark
  • Frankincense 

You can use essential oils in so many ways. You can mix it with a cream or oil and apply it topically, use it aromatically to breathe it in, or even ingest it for certain essential oils. 

By using these powerful essential oils every day, you can boost your immune system while also reaping a whole host of other calming, de-stressing, and sleep benefits. Make sure to use a natural and potent essential oil, as a low-quality version won’t do you any good. 

Tip: try the doTERRA On Guard Protective Blend for a powerful immunity booster, especially come cold and flu season. 

Learn more in Top Essential Oils for Colds, Flu, Immunity & Seasonal Allergies. 

5. Get Enough Sleep

Speaking of sleep, it’s an absolute must when it comes to fortifying your immune system. If you’re trying to survive off 4-5 hours a night, you need more sleep. And better quality sleep, while we’re at it.

Irregular or poor sleep is your biggest enemy when it comes to your overall health. It can lead to weight gain, depression, mood swings, illness, and so much more, and it’s one of the biggest obstacles between you and a strong immune system. Unfortunately, it’s also one of the hardest things to fix. 

To fortify your immune system, you need good sleep almost every night. If you have bad habits around sleep time, it’s time to fix them: stay off your phone or laptop an hour before bed, don’t use your bed for anything but sleep, stop eating after dinner time, and make your bedroom a sleep oasis with blackout curtains, comfortable bedding, and even a white noise machine if needed. 

Sleep is absolutely essential for your body to protect itself, reset, and restore. Getting 8 hours a night is so important for your health and immune system, and it’s one of the best overall changes you can make in your day-to-day life. 

Learn more in Natural Ways to Promote Deeper Sleep & Improve its Quality. 

These five healthy habits are easy changes to add into your daily routine, but they make a world of difference to the strength of your immune system. 

During cold and flu season, building up your immune system is crucial, but it’s equally important to make it a priority all year long so that you stay strong and thrive when viral infections start spreading.

Try the Nature’s Silver Bullet Immunity Booster for an added, all-natural defence against bacteria and illness. 

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