How to boost your immunity naturally

How to boost your immunity naturally

I’ve had this post on the back burner for a while now, but this last winter season got so filled with other posts that I thought I’d wait until next cold and flu season to make this post.

But then Covid-19 happened. And I figured now is a good a time as any to get this post out and my province just shut schools down for three weeks.

Now, full disclosure: I am NOT a doctor. These are just general tips I’ve used my whole life to feel a little healthier during cold and flu season and should not be taken as medical advice or instead of going to see your doctor. 

I’m also not claiming that any of these things will prevent you from getting covid-19 but I am saying that these are tried and true methods to helping your immune system and right now, all our systems can use all the help they can get. 

So please, take this post with a grain of salt. 

We’re focusing on strengthening our immune systems because weakened immune systems have a harder time fighting off viruses. 

How to boost your immunity naturally:

1. Get enough sleep

Your body repairs itself while you’re sleeping so when you wake up you can be your best self. Regardless of whether or not you’re sick your body needs an adequate amount of sleep to help you function properly.

When you don’t get enough sleep your immune system has to work overtime to keep you safe and can often have the same response that it has to stress. 

Give your body and your immune system the help they need by getting between 7-9 hours of sleep. (source)

2. Drink lots of water

Drinking enough water is a huge part of helping aid your immune system. Water flushes toxins from your body and kidneys preventing a buildup of unhealthy toxins that can weaken the immune system.

Sleep and water are the top two on this list for good reason and why you’re always told to keep hydrated and well-rested when you’re sick.

Making sure you keep this up even when you’re not sick can help reduce your chances of getting sick and speed up recovery time if you do get sick. 

3.Wash your hands frequently

It should be no surprise that this is on the list. Regardless of what virus is going around, it’s always a good idea to wash your hands to prevent the spread of germs. 

So please, make sure to soap up really good and wash your hands for about 30 seconds. This is the best way to fight germs. When you can’t was, use hand sanitizer.

4. Take/eat you probiotics 

Probiotics are billions of tiny good bacteria that help strengthen your immune system. Around 70-80% of your immune system resides in your gut. This is why they often say that if your gut is damaged, everything else pretty much is too. 

Taking a probiotic daily helps fight off inflammation and restores your guts flora and boosts your overall immune system. 

You can also EAT your probiotics. So many foods contain natural probiotics that are so good for your gut and overall immune system. 

Food like yogurt, sauerkraut, (fermented foods of all kinds!) tempeh, and even sourdough!

5. Use antioxidants 

There’s a reason why green tea is so popular, especially when you’re sick. It’s considered one of the world’s healthiest drinks because it’s full of antioxidants. Antioxidants that help repair cell damage and overall boost your immune system. 

6. Elderberry syrup

People have been using the elderberry plant and elderberry syrup for many many years to help reduce the risk of cold and flu symptoms.

They are also chalked full of antioxidants and vitamins that help to boost your immune system. It helps tame inflammation and can have a positive effect on your heart as well. 

Here’s my favorite recipe for elderberry syrup

7. Apple cider vinegar tea

This is one of my favorite ways to boost immunity and one of the first things I reach for if I feel a cold or flu coming on. Basically, I drink it all winter.

Here’s what you need:

  • 1 1/2 cups of  water
  • 1 tbsp Apple cider vinegar (with the mother)
  • 1 tbsp of lemon juice
  • 1/2 tsp of cinnamon
  • 1 tbsp of raw honey (or more depending on how sweet you want it)

Heat the water on the stove but don’t let it boil. In the meantime combine all the other ingredients in a mug and when the water is heated simply add it to the mug and voila! 

8. Stress less

I know, I know, easier said than done. But I can’t tell you how beneficial it is for your overall well being and immune system to just relax and destress. 

Because when we’re sick our bodies energy is spent elsewhere and its ability to fight off viruses and infections lessens. 

Try taking a bath, going for a walk, exercising, (yoga really helped me get my chronic stress under control) reading a book or anything else you can think of! 

Especially right now, given what is going on in the world, this might seems like an impossible task, but it’s an important task for your sanity and your health. 


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Above it’s important to take care of yourself and your loved ones and those you can’t protect themselves, Not only right now in the middle of the COVID-19 pandemic but all year round, every year.

I hope you’re all staying healthy and happy and you learned a few tips on how to boost your immunity naturally!

As always, please don’t forget to share this post and follow me on Instagram for daily low waste living inspiration! 

how to boost your immunity naturally

how to boost your immunity naturally



  1. Bea
    March 24, 2020 / 3:38 pm

    I love this post! Can’t wait to try some apple cider vinegar tea…

    • Caity Rose
      March 24, 2020 / 9:53 pm

      Thanks for reading! It’s seriously so good!

  2. Bill
    April 16, 2020 / 9:51 pm

    I think I will try this tea as well.. it sounds good and since we are on C19 lock down and I have all the ingredients in my cabinet I might as well try something new and healthy.

    BTW… are they making bottles of wine smaller ?? Seems like one bottle dosent go as far as it used to before lock down : /

    • Caity Rose
      April 17, 2020 / 2:20 pm

      I hope you like it! And I agree! It definitely feels like wine bottles are getting smaller with each passing week!

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