Boost Your Immune System for Optimum Health – The natural way!

So, you’ve been feeling run down and a little under the weather lately. You think to yourself, “I should probably boost my immune system.” But how? And where do you even start? Don’t worry, we’re here to help! In this post, we’ll outline some simple ways to boost your immune system naturally, so you can feel your best again in no time. Stay healthy out there! 🙂



What I love the most about being a functional medicine practitioner is getting to the root cause of your health problems. My favorite part is working with you and figuring out how we can work together on finding solutions for all areas in which there may be concerns.


We all know the feeling of being run down. It hit us like a ton of bricks and can take us out for weeks. When our bodies are under stress, we are more susceptible to illness. This is because our immune system is weakened and unable to fight off foreign invaders as effectively. Thankfully, there are things we can do to boost our immunity and help our bodies recover from feeling rundown.


There are two main branches of the immune system: acquired immunity and innate immunity. Acquired immunity is the immunity we develop after exposure to an antigen, such as a virus or bacteria. This type of immunity takes time to develop but can provide long-lasting protection. Innate immunity, on the other hand, is the resistance we are born with. It is non-specific, meaning it does not target a specific invader, but it provides the first line of defense against infection.


Support the immune system and boost your overall health


The first thing is getting plenty of sleep. 


Your body needs time to recharge and rebuild immunity. A lot of people may think, “Oh, I can do with four or five hours of sleep,” or, “Sometimes I can work through the night and do 48 hours.”


But what does it do to your immune system? Remember: when you sleep, your body’s immune system recharges. Sleep is essential for a strong immune system. When we sleep, our bodies create new immune cells that help fight off infection. This is why it’s important to get plenty of rest when you’re feeling sick. Sleep also helps our bodies get rid of toxins, recharge, and heal from the day’s events. 


The benefits of sleep are endless. Not only does it help you to feel better, but research has also shown that when we doze off our bodies produce fewer stress hormones which can be helpful for people suffering from chronic illnesses or just high levels in their system. 


Veggies in the diet 


Eating a balanced diet with plenty of vegetables and a moderate amount of fruits is very helpful for immunity. Good quality protein and fats are equally important as well. They all build the immune system. It is well known that vegetables contain phytochemicals and antioxidants, which have been shown time after time as a means of fighting against bad things like cancer cells.


Proteins contain amino acids – the building block of your cells. Dietary protein is important for many bodily functions, including the rebuilding of the immune system. Without enough protein, the immune system can’t function properly and becomes less effective at fighting off infection.


Plenty of fluids, please.


Drink plenty of fluids, especially water.  Water is essential for a healthy metabolism. It helps to optimize bodily functions and can even aid in weight loss.


Water is essential for a healthy lifestyle. Not only does it keep you hydrated, but water helps eliminate toxins through urine and balances your blood’s pH levels which keeps the organs working properly. 


Exercise consistently. 


Exercise is vital for our health and well-being. It is a natural boost to our immunity, and it helps to keep our bodies strong and healthy. However, it is important to be careful not to over-exercise. Too much exercise can weaken our immune system. The key is to find a balance that works for you. 30 minutes of moderate-intensity exercise daily is a good place to start, and you can always increase the amount of time you exercise if you wish. Just be sure to listen to your body and take breaks when you need them. With a little care and attention, you can easily find the perfect exercise routine for your needs. 


Say NO to stress.


Probably the most difficult thing that needs to be done is to avoid stress as much as possible. In our busy lives, it’s not always possible to avoid stress entirely. But we do need to work on managing the situation and finding ways of dealing with pressure so life doesn’t overwhelm us.


Whenever we are in a stressful situation, take a moment. Think about what is the best solution. At times, we can’t think properly and just blurt out things or just immediately react to them. Doing some meditation, mindfulness, or deep breathing exercises will help.




Wash your hands often, especially before you eat. Your hands are covered with bacteria and viruses all day long- from handling money at work or grocery shopping to typing out emails on the computer keyboard. The best way that will get rid of these pesky germs is through proper handwashing.


A cluttered, messy living environment can harm our physical and mental health. Studies have shown exposure to clutter can increase levels of the stress hormone cortisol, which can weaken the immune system and make us more susceptible to illness. On the other hand, a clean and tidy living space can boost our immunity naturally by reducing stress levels and promoting relaxation. Furthermore, a neat and orderly environment can boost our mood and increase productivity. If you’re looking to boost your immunity and improve your overall health, it’s worth taking some time to tidy up your living space.


Disinfect surfaces regularly.


Disinfect surfaces frequently. Try to avoid using harsh chemicals. Instead, vinegar is a great alternative. 


Many people are aware of the harm that come from using chemical cleaners. But, there’s no need to worry about germs when you use natural disinfectants like vinegar or bleach. Both items work great at getting rid of harmful bacteria while maintaining your surfaces’ beauty and freshness too. 


There are a lot of essential oils out there that can help you disinfect your home. One example is melaleuca or tea tree oil, which has been proven to have antibacterial properties and could be used in an attempt at cleaning or disinfecting surfaces around the house.


So, these are some of my top tips for boosting your immune system. I hope you will find them helpful! If you’d like more individualized advice or want to discuss your specific situation, please don’t hesitate to reach out. I offer a complimentary discovery call so we can chat about your health and see how I might be able to help. Thanks for reading and have a healthy day!


If you’re experiencing feelings of being rundown most of the time, needing a boost in your immune function, and would like help getting to the bottom of your health concerns, we’d be happy to schedule a discovery call with you. During this call, we can discuss your symptoms in more detail and come up with a plan tailored specifically for you.


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DISCLAIMER:  The information in this email is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All content is for general informational purposes only and does not replace a consultation with your own doctor/health professional

About Anchor Wellness Center

Known for her successful treatment of mystery illnesses, Dr. Minni Malhotra and her team at Anchor Wellness Center combine an integrative, functional medicine approach with the appropriate lab testing.

Our unique approach to diagnosing and treating diseases and disorders recognizes that lasting health depends on resolution of the root causes of your disease. Click here to learn more »