How to Boost Your Immune System

Preparing for the cold season

For those of us living in the northern latitudes winter may be a very challenging season. With lower outside temperatures we may experience colds and flu as well as other unpleasant illnesses and symptoms.

There is, however, a way to protect yourself from infections. You simply have to boost your immune system and implement a few simple strategies that will help you stay fit and healthy during the winter months.

By preparing your immune system and strengthening your immune response, you will be able to pass through the cold season without an infection and if you catch a cold, your symptoms will be less severe and you will recover much faster.

Your immune system acts like a protective shield that thwarts harmful pathogens from attacking your organism. In contact with pathogens a series of reactions are taking place within your body. Cells, organs and tissues of your immune system are mobilized to disable the pathogens. The symptoms you may experience (fever, for instance), although very unpleasant, are the signs of a well functioning immune system. Using medication to suppress these symptoms will only weaken your immune system. Instead, you should support your immune system with herbs and natural remedies, get enough rest, and let your body recover from infection all by yourself. You may want to take natural supplements to ease your symptoms, but as the common wisdom goes, it takes a week to cure the cold with drugs, but only seven days to recover without them.

 

In order for your immune system to function properly, you need to support it with proper nutrition, nutritional supplements and herbs. It is important that you eat more fresh fruit and vegetables (preferably organic) that are rich in vitamins, esp. vitamin C, and minerals, esp. zinc. Zinc may be the most important micronutrient for your immune system. It is needed for the stimulation of the white blood cells that are important elements of your defense system. People who are deficient in zinc are more susceptible to infections. Zinc works in synergy with vitamin C and in order to be effective in your body it must be taken with its cofactor amino acid Histidine. Taken alone, zinc may be ineffective as the foods you eat interfere with its absorption, especially when you are a vegetarian. The recommended dose is 15 mg per day with up to 1000 mg vitamin C and 100-500 mg Histidine. The other important vitamin for the immune system is the vitamin D3 which works in the body as a potent antibiotic. Vitamin D3 helps the body to increase the production of the body's own antimicrobial peptides. The body uses these peptides to destroy pathogenic organisms, including the influenza virus. The suggested dose is 2,000 IU. Another very effective supplement is the polysaccharide beta glucan. The insoluble beta glucans 1,3 and 1,6 derived from medicinal mushrooms and from yeast are very effective immune system modulators and do not overstimulate the immune system. There is no established daily dose of beta glucans, but manufacturers suggest 500-1,000 mg as an effective dose for the enhancement of the immune system.

Nature supplied us with very effective herbs and power foods that have the ability to boost the immune system and help us stay healthy during winter. They have unique immune enhancing properties and can be used in many different situations to support our overall immune response. They are time tested in many cultures and can be purchased in the form of capsules, teas or tinctures in any health food store or pharmacy. Some can simply be used as foods and may be used to enhance your winter cooking.

Here is a list of my favorite winter remedies in random order. You may already know most of them, or maybe wish to try something new this winter:

• andrographis
• manuka honey
• astragalus
• raw apple cider vinegar
• German chamomile taken as herbal infusion 
• lime flowers taken as herbal infusion
• citrus fruit
• colostrum
• lactoferrin, vitamin C and zinc
• eleutherococcus
• echinacea purpurea 
• Umckaloabo (South African Pelargonium Root)
• garlic
• onions
• lacto-fermented, unpasteurized sauerkraut 
• unpasteurized kimchi, preferably home-made
• ginger
• turmeric
• hot peppers
• raw local honey
• propolis
• royal jelly
• elderberry sirup
• rose hips
• sea buckthorn  
• zinc acetate lozenges for the sore throat 
• medicinal mushrooms, such as chaga, reishi, maitake, cordyceps, hericium, and shiitake
• traditional chicken soup 
• essential oils of cinnamon, thyme, rosemary, eucalyptus, mint, and lavender used in aromatherapy lamp 

The list does not end here since each culture has its preferred remedies. These, however, are the best known, most widely used and time tested winter remedies. Some of them are to be taken as tinctures or infusions, as pills, liposomal solutions, or capsules; others are simply added to your daily meals, or used in aromatherapy and for inhalations to clear the sinus congestion. They all have strong antiviral and anti-bacterial properties and are known to activate and support the immune system. Choose the ones you feel comfortable with and take them systematically to build up your immune system.

If you catch your first cold, remember to never ever take antibiotics.  Although the doctors love to prescribe them, antibiotics are designed to kill bacteria not the viruses. Common cold and flu are caused by viruses that are unresponsive to antibiotic treatment. There are about 200 different viruses that cause the flu symptoms!

Antibiotics could weaken your immune system as they destroy the flora in the small intestine which is the seat of the immune system in the body. You will only end up in a vicious cycle. Instead, take a concentrated action to boost the activity of your immune system. Do not wait for the symptoms to fully develop to a flu. Take time to heal your infection, rest and relax as much as you can. Sleep is vital as our immune system recovers during the night.

In addition you may want to implement some lifestyle changes during the winter:

• Wash your hands with soap and warm water as soon as you come home from your errands or work.
• Avoid sick people if possible. 
• Avoids big crowds whenever you can.  
• Dress up for winter - keep your body warm, especially your head, hands and feet.
• Keep your blood circulating! The idea of taking alternate warm and cold showers in the morning may sound outrageous, but you will soon notice that your body feels warm even in the coldest weather. Use ginger and hot peppers to spice your meals and drink spiced chai instead of ice tea.
• Put as much fresh fruit and vegetables on your plate as you possibly can.   
• Reduce the consumption of mucus producing foods such as dairy products, white bread and pasta.
• Exercise moderately and spend some time outside.
• Supplement with best possible immune supporting products.
• Take high quality multivitamin and bioavailable minerals formula.
• Rest, relax and pamper yourself.
• Get enough sleep. Remember that your immune system recovers during the night.
• Stay hydrated but avoid ice cold drinks. 
• Reduce your caffeine and alcohol consumption, and if you smoke, stop smoking as this habit deprives your body of the vitamin C which is so important to your immune system.
• Take precautions not to pass your infection on to others.

Preparing your immune system for winter and implementing a few simple strategies will help you enjoy the beauty of this season and pass through it without infection.
 
Be gentle with your body and take time to relax and contemplate the changes in nature. And no matter how cold and dark it is outside, always let the sun shine from inside out.

By Dominique Allmon

Dominique Allmon©2025

This article was first published on my raw food blog Passionately Raw! that is full of wholesome, immune system supporting recipes.

 

*Information in this article is for educational purpose only. It is not meant to diagnose, treat or cure a disease. 

Image featuring Stags And The Northern Star Nordic Style Pullover Sweatshirt by Jimmo Designs on Redbubble. I do not receive any royalties from ElJimmo or Jimmo Designs.