By Thérèse Bolat

Some simple methods to support your immune system:

Keep the germs away: Practice good hygiene to prevent the spread of illness. 

Wash your hands with soap and water and avoid touching your face, mouth, and eyes.

Eliminate sugar: Most people are consuming enormous amounts of sugar every day. Sugar weakens your immune system. Even a glass of pure orange juice, often thought to help keep you healthy, will impair your immune response by 50% for 5 hours after consumption. Also, be sure to avoid refined foods, fast food, and artificially sweetened products. 

Eat some vitamin C every day: Don’t turn to a bottle of ascorbic acid (that’s not vitamin C!)– get the real thing. Vitamin C is found in colorful fruits and vegetables including red peppers, leafy greens, citrus fruits, kiwi, and papaya (just to name a few). My favorite method of obtaining vitamin C, along with many other beneficial nutrients, is in my morning smoothie. In addition to berries or cherries, I add a slice of organic lemon, lime, or orange – peel and all!  There are whole food vitamin C products available as well that I can recommend when needed.

Consume probiotics or naturally fermented drinks or vegetables to keep your gut healthy. Poor gut health equals a weak immune system. This is essential!

Vitamin D: Take your daily vitamin D if that has been recommended to you. If you live in a warm, sunny area, be sure to get plenty of sunlight. The fresh air is also very helpful!

Stay calm: Excessive stress makes you more susceptible to illness. Find ways to quiet your mind and recharge your body every day.  

Sleep: Get plenty of good, restful sleep!

Simple Interventions You Can Make at Home:

These are most effective when used at the first sign of an illness and should be continued consistently until fully recovered.

Simple Daily Immune Support (good to use preventatively when others are getting sick):

  • Organic Lemon or Lime: as a natural source of vitamin C and phytonutrients
    • Add a slice of organic lemon with peel into your smoothie each day
    • Squeeze 1/4 organic lemon into your herbal tea, then grate some of the peel and add to your tea as well
  • Apple cider vinegar:
    • 1 TBS per day in smoothie, soup, salad dressing, or see recipe for Apple Cider Vinegar drink below.
    • Very helpful when used at the onset of an illness, also very effective when used preventatively
    • Do not use if you suffer from GERD/heartburn or stomach ulcers 
  • Gargle with salt water 1-2 times per day

Herbal Immune Drinks: Use at the first sign of illness

 Herbal Decoction for General Immune Health: Ginger and/or Garlic Tea with Cinnamon Sticks: 

  • Take a small (one-inch) piece of fresh ginger root, (plus 1 garlic clove – optional). Peel and dice.
  • Add diced ginger and garlic, plus 2 cinnamon sticks to 3 cups water in a saucepan.
  • Cover and simmer 20 minutes. Mix occasionally. Then strain.
  • Drink hot – add a TBS raw honey and fresh squeezed organic lemon juice to each mug.
  • Optional: add fresh thyme leaves

Apple Cider Vinegar Drink (for allergies, congestion, colds, general health)

  • The juice of 1/4 – 1/2 sliced organic lemon
  • 1-2 TBS raw apple cider vinegar
  • About a tablespoon of raw honey
    • Dissolve the honey in a small amount of hot water first, then fill the glass with cold water, add the apple cider vinegar and lemon juice. Drink one glass per day.

Honey Onion cough syrup: (a bit of work – best to prepare ahead and use all winter)

  • First, prepare and fill a mason with all ingredients 
    • Add enough thinly sliced onion to fill a small mason jar.
    • Optional: add sliced garlic and a sprig or two of fresh thyme as well
    • Fill the jar with raw honey – be sure the honey covers the onion.
  • Then empty that jar into a saucepan to simmer
    • Cook on very low heat for at least one hour – keep watch and stir occasionally
  • After simmering, refill the mason jar
    • Take 1-3 teaspoons per day as needed
  • Make sure the onion is always completely covered by honey as you store this for use throughout the winter.

There are many healthy foods, supplements, and herbal blends for immune support available on the market. These are are just a few, very simple things you can make at home to support immune function. None are meant to replace medical care or advice.

Statements have not been evaluated by the FDA. Products & services are not intended to diagnose, treat, cure or prevent any disease. Products and services are intended to support the normal physiological and biochemical process of the human body. Information is provided for educational purposes only and not as prescriptive advice. No guarantee or assurance of any specific result is given or implied. Be sure to consult with a medical doctor before starting, stopping, increasing or decreasing prescription medication.