21 All-Natural Ways to Support Your Immune System

21 All-Natural Ways to Support Your Immune System

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We’re about two weeks into self-quarantine thanks to current events, and immune support is high on the radar for all of us.  Let’s take a look at 21 all-natural ways to support your immune system.

21 All-Natural Ways to Support Your Immune System | Roots & Boots
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21 All-Natural Ways to Support Your Immune System

First, let’s look at a few simple steps we can take today, right now, to keep our immune systems strong and healthy.  Farther down on the list, we’ll consider a few ways to provide extra support to our immune systems.

1. Turn off the news

It seems kind of obvious that continued exposure to stressful news coverage can lead to stress, anxiety, and even depression.  Since mental health directly affects gut health, immune function, and overall health, it makes sense to limit our exposure to stressful–and unproductive–news coverage.

2. Get outside

Instead of watching the news, go outside!  During the 1918 outbreak of the H1N1 Spanish flu pandemic, an open-air hospital in Boston showed a significant reduction in deaths, partly due to the practice of exposing patients to fresh air.  Other records–from treating tuberculosis to wounded soldiers–also show that fresh air speeds healing and prevents the spread of disease.

3. Soak up the rays

Did you know that sunlight kills bacteria?  Studies show that sunshine is one of the best antiseptics and antibiotics.  Plus, it’s good for mental health.  All very good reasons to soak up some rays!

4. Dig in the dirt

It turns out that regular exposure to good old dirt actually helps to build a strong immune system.  And research shows that certain microbes in the soil act as antidepressants.  You and your kids will both benefit from digging in the dirt!

5. Get good sleep

A lack of sleep can compromise the immune system and make us susceptible to colds, the flu, and other viruses.  So once again, turn off the news and head to bed!

6. Move around

Consistent, moderate exercise contributes to a healthy immune system.  It also boosts mental health, which, in turn, contributes to immune function.  You don’t have to be a marathon runner to benefit from exercise; even a daily walk for 20-30 minutes will do the trick.

7. Serve someone 

Science shows that practicing kindness increases our own happiness, and helping others leads to better mental and physical health.  People who serve or volunteer regularly actually live longer than those who don’t!  So look for a way to serve someone today!

8. Drink plenty of water

Proper hydration plays a key role for almost every function in the body, therefore it makes sense that drinking plenty of water is a good way to support overall health.

9. Drink bone broth

Adding bone broth to your diet is one of the very best ways to support overall health, including immune function.  Regular bone broth consumption impacts gut health, and a healthy gut is directly linked to a healthy immune system.  Get my recipe here.

10. Eat real food

Eating real food is more of an overall lifestyle as opposed to one simple step towards healthy immune function.  But proper nutrition is probably the best foundation we can possibly provide for a strong immune systemNeed some recipes?  How about a one-week real food meal plan

11. Consider vitamin D

Sufficient levels of vitamin D are clearly linked to a healthy immune system.  Most Americans do not receive enough vitamin D from food or from sunlight, in which case a vitamin D3 supplement can be helpful.

12. Take elderberry syrup

Elderberries are well known for their ability to enhance immune function.  You can use dried elderberries to make a simple syrup for all-natural immune support.  Take it daily or as needed.  Here’s my favorite recipe.

13. Drink ACV

Apple cider vinegar contains beneficial bacteria that supports gut health and boosts the immune system.  It doesn’t taste great, so many people like to dilute ACV in water, or combine it with honey or lemon juice.  Get my magic ACV tonic recipe here.

14. Roll on immune support 

Provide daily immune support with a simple blend of essential oils, including Oregano and Thyme.  Yes, it smells like a pizza shop but both herbs (and their oils) are known for supporting the immune system.  Here’s the recipe.

21 All-Natural Ways to Support Your Immune System | Roots & Boots
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15. Use a protective gargle

Use this simple gargle recipe to soothe an irritated throat, or to provide another layer of daily immune support.  Get the recipe.

16. Make your own hand sanitizer

I love this simple and immune-supportive alternative to mainstream hand sanitizers.  All you need are two ingredients!  Here’s my recipe.

17. Stop using antibacterial soap

Even the FDA admits that antibacterial soaps are no more effective than regular soap and water, and could even be dangerous.  That’s why I prefer to use a simple foaming hand wash, or make my own.

18. Support your respiratory system

After a powerful experience with my infant son, I will never be without these two essential oils.  They support the immune system and pack a powerful punch for respiratory function!

19. Use immune supportive oils 

In addition to the essential oils mentioned above, there are others that help to support a strong immune system.  Find more suggestions here, along with a printable list of 20 ways to support your immune system with essential oils.

20. Teach your kids

Kids can learn to use essential oils, too!  Use this list to support their immune systems with essential oils and other natural remedies.

21. Diffuse immune support oils

And finally, try diffusing essential oils into the air for another layer of immune support.  Start with these recipes.

Which of these are you already doing?  What else would you add to this list?


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Kathleen | Roots & Boots

Let's get real! I’m Kathleen Henderson, your Natural Living Mentor. I’m on a mission to help families see the joy in real food, while finding natural remedies and creating a nontoxic home. Learn more about my story >>


  1. Cheryl on 04/20/2020 at 11:13 am

    I would add use bovine colostrum on a regular basis. I increased my intake when all this focus on health began. What I like about it is it is easy to use. I’ve tried many healthy things over the years…juicing, growing wheat grass, vitamins, herbs, etc., and I find the bovine colostrum the easiest and most pleasant as I can use it in a drink like a smoothie or bake with it. The main thing about having a health routine it has to be something you are willing to take the time to do on a regular basis. Some of the things I tried over the years didn’t have the sustaining power for me…not that they are not good, they are good to do. But you just have to have the time and discipline to do them on a regular basis.

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