6 Ways to Boost Your Immunity & Immune System This Flu Season

Let’s be honest—everyone wants to feel better, stay healthy, and avoid getting sick.

Especially now, as we face various viruses and need to strengthen our immune system. 

But boosting your immune system isn’t just about dodging colds—it's about having more energy, thinking clearly, and showing up for your life fully.

Your immune system is basically your body’s built-in bodyguard, always scanning the scene and ready to fight off troublemakers.

So, how do we make sure it’s up for the job?

Here are real, doable ways to support your immune system—starting today.

Sleep Like Your Life Depends On It (Because It Does)

You know that feeling after a late night, dragging through the day, and then boom… that scratchy throat hits?

This isn't a coincidence; it's a reminder of how we can keep our immune system strong.

In order for your immune system to function properly, your body must go into repair mode while you sleep, helping to keep your immune system robust.

Quick tips for better sleep:

• Stick to the same bedtime every night to ensure your body can repair and strengthen your immune system, which is essential for overall health.
• Power down screens at least 2 hours before bed to promote healthy habits that benefit the health of your immune system.
• Avoid eating late (your gut needs a break, too).

Eat Like Your Great-Grandparents

No need to count every macro—just eat real food.

Think grass-fed meats, colorful veggies, and nutrient-dense ingredients your ancestors would recognize.

Immune-loving foods include whole grains and other healthy foods that contribute to the health of your immune system.

• Pineapple (vitamin C + enzymes)
  
• Organ meats (packed with B vitamins) are among the many healthy foods that can help boost your immune system.
  
• Medicinal mushrooms (we’re big fans of chaga—more on that next)
  

Try Chaga, the King of Mushrooms

Chaga looks like tree bark, but inside it is? It's loaded with immune-boosting compounds and healthy foods that support the health of your immune system (1). 

Some studies even show it can help people going through chemotherapy!

What makes it special? Betulinic acid and other plant compounds nudge your immune system into high gear, improving your body's ability to defend against pathogens.

(We even make a powder from wild-harvested chaga so you can add it to tea or smoothies.)

Catch Some Rays

Remember when adults warned us about too much sun?

It's a reminder that even healthy habits like sun protection are important for your overall health. 

Well, it turns out we also need physical activity to keep our immune system functioning optimally. some sun to produce vitamin D—a key player in immune health.

10–30 minutes of sunlight on your skin a few times a week, along with fruits and vegetables, can work wonders to help your immune system.

Don’t Sleep on Collagen

Most people think of collagen for skin and joints, but it also helps your gut, and your gut is home to a huge part of your immune system.

A healthy gut lining = fewer toxins sneaking into your system, which is vital for a strong defense system.

Collagen helps “seal” that lining, supporting immune function from the inside out.

Move Your Body—But Don’t Overdo It

Exercise is great for immunity, but more isn’t always better. Overtraining can actually weaken your defenses and make it harder to fight off infection (2).

Try this instead:

• 30-minute walks
• A few sets of weights
• A short jog
  

Consistency > intensity.

Brave the Cold to strengthen your defense system against illnesses.

Wim Hof made it trendy, but cold exposure has been studied for decades as a method to boost the body’s ability to recover.

Icy showers, cold plunges, or even just stepping outside in chilly weather can stimulate the immune system.

Afraid of an ice bath? When you finish your shower, start with 30 seconds of cold water.

Breathe On Purpose to enhance your body's ability to manage stress and support your immune system.

Breathwork might sound “woo,” but science says it’s legit.

Deep, intentional breathing can lower inflammation and even help your body fight off invaders.

One study showed that certain breathing techniques increased anti-inflammatory molecules and calmed the body’s immune response, helping to protect against viruses (3). 

All from breathing. Wild, right?

Walk in Nature (Seriously)

Nature is medicine, supporting the body’s ability to heal and strengthen the immune system.

Better heart health, lower blood pressure, less stress, and yes, a stronger immune system have all been associated with taking a walk in the woods or even spending time at a nearby park, which are great ways to boost your immune health.

The takeaway? A good night’s sleep is crucial for maintaining a strong immune system.

Maintaining a healthy lifestyle, including eating healthy foods, is essential to support your immune system. 

Get outside more. Your immune system loves it when you provide it with vitamins and minerals through a balanced diet.

Practice Gratitude

We saved the most unexpected one for last.

Gratitude isn’t just about being polite—it actually shifts your brain chemistry, reduces stress, and boosts your immune system, helping to fend off flu and other illnesses. Crazy but true.

Start small by incorporating whole grains and healthy foods into your daily meals to support your weak immune system.

• List three things you're grateful for each morning to help strengthen your immune system.
  
• Or write them down before bed as part of your healthy habits to boost your immune system.
  
• Or just pause and notice the good stuff throughout your day.
  

Your immune system listens to your mindset more than you think.

To Wrap it Up

Here’s the deal: your immune system isn’t just there to bail you out when you’re sick—it’s on call 24/7, protecting your energy, mood, focus, and resilience, making healthy habits essential for its health.

When you nourish it with rest, movement, sunlight, real food, and a little gratitude, you’re setting the stage for a life that feels vibrant and supports a healthy immune system.

Start small by ensuring you get seven to nine hours of sleep each night for optimal immune function.

Pick one tip that speaks to you. Maybe it’s a morning walk, a better bedtime, or adding some Wild Chaga to your tea ritual. Bit by bit, these daily choices build the foundation for a stronger, more vibrant you, enhancing your body's ability to fight off illness.

✨Ready to give your immune system the love it deserves? Try our Wild Mushroom! 🌿

FAQs on How to Build a Strong Immune System

What’s the fastest way to boost my immune system naturally?

Getting enough quality sleep, reducing stress, and eating real, whole foods (especially those rich in vitamin C, zinc, and antioxidants) are your top three quick wins

Does gut health really affect immunity?

Absolutely, maintaining a healthy diet is crucial for the health of your immune system. Your gut contains more than 70 percent of your immune system, which is crucial for producing white blood cells. A strong, sealed gut lining (with help from things like collagen) keeps out harmful invaders, such as germs and viruses, and supports smooth immune responses.

How much sunlight do I need for vitamin D?

Several times a week, aim for 10 to 30 minutes of sun exposure, depending on your skin tone and geographic location. Just don’t forget to skip the sunscreen during this time to let your skin actually absorb the UVB rays.

Can medicinal mushrooms really help my immune system, especially when combined with a vaccination?

Yes! A healthy diet and regular exercise are key ways to boost your immune system. Mushrooms like chaga are packed with beta-glucans and other compounds that train your immune cells to respond more efficiently to threats, helping your immune system without overreacting.

What role does stress play in immune health?

Prolonged stress releases a lot of cortisol into your body, which gradually weakens your immune system. Breathwork, gratitude, nature walks, and restful sleep are powerful, natural ways to bring stress down and immunity up.

Related Studies

1. Title: Medicinal Mushrooms (PDQ®)–Patient Version

This review by the National Cancer Institute discusses how medicinal mushrooms, including Chaga, have been used as adjuncts to standard cancer treatments in Asia, highlighting their potential to enhance immune function.

Link: https://www.science.gov/topicpages/c/chaga%2Bmushroom%2Binonotus.html

2. Title: Exercise and Immunity: MedlinePlus Medical Encyclopedia

This article from MedlinePlus discusses how moderate exercise can enhance immune function, while excessive intense exercise may suppress it, highlighting the importance of balanced physical activity.

Link: https://medlineplus.gov/ency/article/007165.htm

3. Title: How Breathing Activates Lung Defenses Against Viruses

This NIH study demonstrates that diaphragmatic breathing can activate lung tissue defenses and modulate immune responses, potentially reducing inflammation.

Link: https://www.nih.gov/news-events/nih-research-matters/how-breathing-activates-lung-defenses-against-viruses