Supporting Your Immune System Naturally and Holistically
Your immune system is your body’s built-in defense network, working around the clock to protect you from viruses, bacteria, and other threats. While there are no guarantees for perfect health, there are natural and holistic ways to support your immune system so it can function at its best. By focusing on practices like nourishing your body, calming your mind, and respecting your natural rhythms, you can build a strong foundation for long-term wellness.
1. Nourish Your Body with Real Food
Food is information for your body. The nutrients in the food you eat can tell your immune system how well it can do its job.
• Eat the rainbow: Colorful fruits and vegetables, such as berries, leafy greens, carrots, beets, and peppers, are rich in antioxidants that help protect immune cells from damage.
• Prioritize whole foods: Choose foods as close to their natural state as possible: vegetables, fruits, nuts, seeds, legumes, whole grains, eggs, and quality meats or plant proteins.
• Support your gut: About 70% of your immune system lives in your gut. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso help nourish healthy gut bacteria.
• Stay hydrated: Water helps move nutrients throughout your body and flushes waste. Herbal teas, broths, and fresh fruits can also contribute to hydration.
2. Use Nature’s Immune Allies
Many herbs and natural remedies have been used for centuries to support immune health.
• Elderberry: Known for supporting the body during cold and flu season.
• Echinacea: Often used to stimulate immune response when you’re feeling run down.
• Ginger and turmeric: Powerful anti-inflammatory roots that support overall immune system balance.
• Garlic: A natural antimicrobial that supports immune function and circulation.
Always use herbs mindfully, and check with a healthcare professional before use if you have a medical condition or take medication.
3. Prioritize Rest and Sleep
Sleep is not a luxury. It’s a biological necessity for immune health.
• During deep sleep, your body repairs tissues and produces immune-supporting compounds.
• Aim for 7-9 hours of quality sleep each night.
• Create a calming routine: dim the lights, limit screen time before bed, and keep your bedroom cool and quiet.
When you’re well-rested, your immune system is stronger, faster, and more balanced.
4. Move Your Body Gently and Consistently
Exercise helps immune cells circulate through your body more effectively.
• Choose activities you enjoy, such as walking, yoga, dancing, swimming, cycling, or strength training.
• Avoid overtraining, which can weaken immune function.
• Even 20-30 minutes of movement most days can make a big difference.
Movement is a powerful immune system support when it’s done with care and balance.
5. Reduce Stress and Support Your Mind
Chronic stress weakens immune defenses by increasing inflammation and suppressing immune response.
• Practice deep breathing, meditation, or prayer.
• Spend time in nature, as it naturally lowers stress hormones.
• Journal, create art, or talk with someone you trust.
• Set boundaries around work, screens, and emotional overload.
A calm mind supports a resilient body.
6. Get Sunlight and Fresh Air
Sunlight helps your body produce vitamin D, which plays a major role in immune function.
• Spend time outdoors when possible, especially in the morning or evening sun.
• Open windows to let in fresh air to improve indoor air quality.
• Combine sunlight with movement for double benefits by exercising outdoors whenever possible.
7. Think Holistically
Holistic health means looking at the whole person—body, mind, emotions, and environment.
Supporting your immune system isn’t just about what you take; it’s about how you live. Small, consistent habits like eating well, resting deeply, moving joyfully, managing stress, and connecting with nature create powerful long-term results.
Final Thoughts
Your immune system is not something to fight or “boost” aggressively. It’s something to support gently and consistently. When you listen to your body and care for it naturally, your immune system can respond with strength, balance, and resilience.
True wellness isn’t built in a day. It’s grown through daily choices that honor your body, your mind, and your life. If you’re interested in learning more about incorporating natural health practices into your life and career, consider enrolling in our Certified Natural Health Professional program. Call 800-428-0408 to speak with one of our Education Specialists or visit trinityschool.org/program/cnhp to learn more.
This article was reviewed by Lauren Ameling, DC, BCND. Dr. Lauren Ameling is a 2006 graduate of Logan University, where she earned a Doctor of Chiropractic and a Bachelor of Science in Human Biology. She is a chiropractic physician certified in acupuncture and naturopathy, specializing in traditional Chinese medicine, pregnancy and pediatric care, and kinesiology. Dr. Ameling has worked in healthcare education since 2010 and serves as the Chief Operating Officer of Trinity School of Natural Health.