11 Ways To Boost Your Immune System Naturally, According To An Immunologist

As an immunologist and allergist, I'm often asked, "How can I strengthen my immune system naturally?" In reality, it's about training our immune system to do its job correctly.

That is, we want to be able to fend off the things that can hurt us, while remaining non-reactive to benign things like pollen and foods.

The bottom line is that a healthy body is dependent on a strong immune system.

There are many ways to perform immune-system upkeep and not just by avoiding some destructive habits, stressors, and toxins but by embracing natural immune supporters and adopting behaviors that encourage immunity.

Although there are several vitamins and minerals that support our immune system, these three really pack a punch.*

Instead of a reactive approach, I recommend you prioritize and take this essential micronutrient trifecta daily to support the critical and numerous functions of your innate and adaptive immune systems.*

One of the most important thing one can do to cultivate strong immunity is to start where the majority of the immune system really resides: the gut.

The gut is where about 80% of your immune cells4 hang out, and it's one of the primary locations where our bodies decide what is friend and what is foe. By strengthening our gut health, we are benefiting our immunity.

Lactobacillus and Bifidobacterium are two of the most important families of bacteria that populate our gut from birth, and they have been shown to positively affect our immune health.*

Look for a digestive health-focused probiotic that has 30 billion or more colony forming units (total).

Remember, these are live organisms, and it pays to spend a little more on a good-quality brand (find our favorites here).

In addition, adding fermented foods—like sauerkraut, naturally fermented pickles, yogurt, kefir, buttermilk, kimchi, tempeh, miso, natto, and kombucha—to your everyday routine is beneficial.

One of the benefits of being breastfed as a baby is the protective antibodies we get from our mother.

These antibodies get us through the first years of life while our own immune system is learning the ropes. This is why breastfed individuals are generally healthier5 as they get older.

Colostrum is the "first milk" from nursing mammals, and it's a rich source of these protective antibodies, as well as substances with anti-inflammatory properties, like lactoferrin.

Luckily, we can harness the power of colostrum even as adults to help maintain a healthy inflammatory response and strengthen our immune system.

Our grandmothers knew what they were talking about, seeing as how the bone broth industry has exploded. The benefits of drinking and cooking with organic bone broth have far-reaching effects on the immune system.

The natural gelatin, collagen, and amino acids tend to the gut and help support the health of individual immune cells such as lymphocytes.*

Immune cells are favorably affected by healthy vitamin D levels10, which can be obtained in small amounts via the sun. In fact, vitamin D deficiency (which affects 29% of U.S. adults11) is associated with lower immune system functioning.

One way to support your immune strength daily is through a few key superfoods. You can eat these foods on a daily basis, so that you are constantly improving and supporting your immunity.

Raw garlic: This superfood has very strong antimicrobial and antiviral properties. The potent sulfur compound allicin in garlic is known to helps support a healthy gut. If you're feeling off, start eating one raw garlic clove daily, or use concentrated allicin extract.

Oregano oil: This oil has a long history touted for its antimicrobial, antiviral, and antifungal properties. It can also be used13 topically.

Beyond the obvious cardiovascular, mood, and weight management benefits of regular exercise, moderate physical activity can improve our antibody response.

Lack of sleep and disruption of the sleep-wake cycle can impact immune health, by lowering the activity of T-cells (a crucial type of immune cell). Studies of identical twins show that those with better sleep had a healthier inflammatory and immune response than the those who got less sleep.

Too much stress actually impacts17 the immune response by releasing the hormone cortisol.

Cortisol itself interferes with the ability of specific white blood cells called T-cells to proliferate and get signals from the body.

In addition, cortisol also lowers an important antibody called secretory IgA, which lines the respiratory tract and gut and is our first line of defense.

In fact, studies show18 that even a short course of meditation can increase levels of IgA (an antibody blood protein that's part of your immune system) and improve immune function.

I also highly recommend fostering connection and gratitude practices—to help manage stress and promote overall well-being.