How to Maintain a Healthy Immune System

10 Holistic Steps to Maintain a Healthy Immune System

Your immune system defends you against the viruses that cause colds and flu. These ten tips can help support your immune system so it's ready to fight those viruses.

  1. Eat plenty of fruits, vegetables, and whole grains.
  2. Get at least 30 minutes of exercise most days of the week.
  3. Get enough sleep.
  4. Wash your hands.
  5. Keep your weight healthy.
  6. Don't drink too much alcohol.
  7. Don't smoke
  8. Manage Stress
  9. Include plant based supplements and vitamins (approved by your physician)
  10. Eliminate Toxic Chemicals from Your Home

Get the Nutrients You Need

Fresh, minimally processed food is your best source. Fill half your plate with vegetables and fruit, and split the other half between lean protein and grains. Not sure if you are getting enough vitamins and minerals? Ask your holistic doctor or a holistic nutritionist about supplements. Taking too much can be bad for you. If you take medication for other conditions, are pregnant or have other health concerns be sure to consult your holistic physician before beginning a new exercise regimen or starting supplements. Some nutritional supplements can alter how prescription medications affect your body. Be sure to consult your healthcare provider before starting any new supplement if you are taking prescription medication.

Manage Your Stress

Everyone gets stressed. Short bursts of stress may help your immune system. But lasting stress is a problem. It can hamper your immune system.

You can take action to tame stress. Make these steps part of your stress management plan:

Get enough sleep

Learn and use relaxation techniques


Take time for yourself

Build your support network of people you can talk to

Consider counseling, especially when you're going through a very stressful time

3 things to keep on hand

Hand sanitizer, sanitizer wipes (read the label and avoid products that contain Triclosan)



Number one, hand sanitizer. It should be obvious, because you already know you need to keep your hands clean. But seriously, you need to keep your hands clean. Washing them with soap and water is the best way to get rid of germs, but in a pinch, hand sanitizer comes in a close second when there's no sink around. 

Number two, garlic. Chop it up, or put it in a soup. Garlic may reduce the number of colds you'll come down with this season, because it contains natural anti-microbial and anti-viral properties.

Number three, a thermos. One of the best ways to fight a cold or the flu is to drink lots of fluids. Keeping a thermos handy will give you easy access to extra liquids. Herbal teas, warm lemon water, hot broths, and chicken soup are just a few ideas for filling it up.

But let's not forget plain old water. Water flushes toxins out of vital organs and provides a moist environment for your ear, nose, and throat. And if that water tastes good, you might drink more, right?  For a fresh tasty way to increase your water intake try adding fruits and spices like apples, cinnamon sticks, or mint to give it more taste. I like to add slices of cucumber and lemon to my thermos bottle for an extra immunity boost.


 I am not a physician. No product I discuss or suggest is intended to diagnose, treat, cure or prevent any disease. The information provided is intended for education purposes only.