The Blog

Enlightening Wisdom For An Abundant, Joyful & Love-Filled Life

7 Ways To Boost Your Immune System Naturally

7 Ways To Boost Your Immune System Naturally


Our overall well-being is by far one of our most significant assets. And there happens to be several ways we can take care of ourselves to keep our health at an optimal level. Of course, working to maintain our vitality is much easier said than done, especially given the ups and downs and uncertainty of life. That’s why I’d like to show you how to boost your immune system in the most natural ways to keep ourselves feeling mentally and physically strong.

#1 Get adequate sleep

Our bodies and our minds do quite a bit of work for us to be able to perform tasks each day, sometimes tasks we’re not even consciously aware of – things like walking, bending down to tie your shoe, doing chores, driving, and so on. And with all the work that our bodies do, we’ve got to also give our bodies a chance to rest. Sleep is one of the most beneficial aids when it comes to boosting our immune system. When we sleep, our internal bodily functions slow down, giving our organs a chance to reset and heal to make sure we can get up the next day, feeling alert. Unfortunately, sleep deprivation or poor sleep quality can make you much more susceptible to getting sick. Aiming to get around 8 hours of sleep each night, going to sleep at the same time, and cutting down on bright lights and screens as you’re winding down for bed, are incredible ways to maintain healthy sleep quality.

Woman Stretching in Bed

#2 Stay active

Regular exercise is another natural way you can be kind to your immune system. It’s important to get at least 30 minutes of moderate exercise each day so we can make it easier for our infection-fighting immune cells to travel throughout our bodies with ease. Engaging in moderate exercise is a great way to actively boost our immune system because you are reducing inflammation, allowing for your cells to regenerate more regularly. And feel free to get creative with your exercise! Activities like biking, swimming, and brisk walking are all great ways to stay active.

Person Drinking Water Overlooking a Lake

#3 Hydrate! Hydrate! Hydrate!

Ever wonder why you sometimes experience brain fog or lack of focus? How about headaches or mood changes? Well, oftentimes, dehydration is the primary cause of symptoms like these. So drinking plenty of water to prevent dehydration is one of the easiest ways to keep our bodies healthy – think of it as your secret immune booster every time you take a sip!

#4 Maintain a healthy diet

Just like getting enough water is crucial to immune support, maintaining a healthy diet is equally as important. The nutrients and antioxidants found in the healthy food we eat  provide our bodies with the ability to keep us safe from harmful pathogens. That’s why eating more whole plant foods specifically, like leafy greens, beans, nuts, seeds, fruits, and vegetables, is key to getting the proper nutrients we need. Of course, we may want to indulge from time to time, and that’s okay. But making sure we are consuming wholesome meals regularly is a surefire way to maintaining optimal health.

Bowl of Fruit and Cup of Milk

#5 Focus on immune-boosting foods

As I just mentioned, maintaining a healthy diet overall is a great way to boost your immune system. But there are specific foods you can eat that have more of a direct impact on your immune system based on the supplemental nutrients they provide:

Vitamin A: Intestine and respiratory health

- Broccoli
- Spinach
- Carrots
- Sweet potatoes
- Squash
- Kale
- Red pepper
- Romaine lettuce
- Mango
- Watermelon
- Cantaloupe
- Liver

Vitamin C: Stimulates the formation of antibodies

- Strawberries
- Oranges
- Lemons
- Papayas
- Guava
- Grapefruit
- Pineapple
- Yellow peppers
- Kiwi
- Broccoli
- Brussels sprouts

Zinc: Immune function

- Beans
- Lentils
- Nuts
- Seeds
- Salmon
- Beef
- Lamb
- Pork
- Shellfish
- Milk
- Cheese
- Eggs
- Quinoa
- Rice
- Potatoes
- Dark chocolate

Protein: T-cell function to protect the body from pathogens

- Beef
- Lamb
- Veal
- Chicken
- Turkey
- Duck
- Crab
- Shrimp
- Tuna
- Lobster
- Eggs
- Greek yogurt
- Cottage cheese
- Almonds
- Oats

#6 Manage stress levels

Being mindful of our stress levels is an incredible way to support our immunity. Unfortunately, prolonged stress and anxiety can manifest themselves in ways that may surprise you. Things like depression, panic attacks, and irritability can cause physical symptoms like increased heartbeat, headaches, and even raise blood pressure. And when our body’s stress response is initiated, our immune system becomes suppressed, in turn, increasing our susceptibility to illness. So adopting a healthy practice for stress relief like meditation, yoga, and practicing self-care works wonders on our overall mental health while simultaneously boosting our immune system.

Woman Stretching Arms in Happiness

#7 Positive mindset

There’s no denying that positive thoughts help reduce stress, and as we already know, stress reduction can help boost our immune system. So in addition to the various foods you can consume, it’s just as important to make sure our minds are consumed with positive, healthy thoughts as much as possible. Keeping a gratitude journal or practicing positive affirmations are great ways to nurture your mindset. When you remind yourself to be grateful for all that you already have, your mind has no choice but to radiate from a high frequency, keeping your stress levels down. A positive mindset can help us stay sharp and resilient both mentally and physically, and the best part? It doesn’t cost a thing!

You see, these tips are the healthy habits we should be practicing every day, and the great part is that due to their holistic nature, it’s a matter of incorporating simple lifestyle shifts to master them. And speaking of healthy habits, I have one more tip you can add to your list. It’s VITALITY, our guided meditation for radiant health and a super-strong immune system. Packed with specially guided neuro-meditations, this system will help you start not only protecting your body but healing your body naturally. Start VITALITY here now and watch as you strengthen your immunity from the inside out!



Natalie Ledwell is a best selling author, speaker and successful entrepreneur. She's passionate about helping others to achieve their greatest dreams and ambitions through her personal development programs and her online TV show, The Inspiration Show.
















Follow us on Instagram! @mindmovies