10 Things You Can Do to Boost Your Immune System Today

(An Anti-Inflammatory Wellness Approach)

While you can’t control every exposure to bacteria or viruses, you can influence how resilient your immune system is. Daily habits play a powerful role in immune readiness, inflammation levels, and recovery.

Support your immune system!

Here are 10 practical, science-supported ways to support your immune system starting today!

1. Practice Thoughtful Hygiene

Handwashing remains foundational — the CDC recommends scrubbing with soap and warm water for at least 20 seconds. Beyond that, don’t overlook everyday items that harbor microbes. Small habits reduce immune burden.

• Replace toothbrushes regularly

• Wash pillowcases weekly

• Sanitize phones, earbuds, and keyboards

2. Hydrate — and Mineralize

Hydration supports circulation, detox pathways, and immune cell function. Aim for 48–60 oz of clean water daily, adjusting for body size and activity.

Water alone isn’t enough — your body also needs trace minerals to support cellular communication and immune response. Mineral-rich hydration supports balance at the cellular level, especially during times of stress or illness.

3. Eliminate Refined Sugar

Refined sugar is one of the most immune-suppressing and inflammatory substances in the modern diet. Even small amounts can temporarily reduce white blood cell activity.

Sugar hides under dozens of names in packaged foods. Learning to identify and reduce it is one of the fastest ways to support immune resilience.

Related reading:

• Sugar’s Identity Crisis: 72 Names for Sugar

• What Does Sugar Have to Do With Immunity?

  
  

4. Eat More Onions & Garlic

Members of the allium family — onions, garlic, leeks, chives, and shallots — contain natural compounds that support immune signaling and respiratory health. Use them generously in cooking.

They’ve been traditionally used for their:

• Antibacterial properties

• Antifungal activity

• Immune-supportive effects

Related reading:

• The Best Foods for Your Immune System

5. Use Immune-Supportive Nutrients (When Appropriate)

During times of increased immune demand, additional support may be helpful. Supplement needs are individual, which is why professional guidance matters. Commonly used nutrients include:

• Vitamin C

• Vitamin D

• Zinc

• Elderberry

• Echinacea

Related reading:

• Unlocking the Marvels of Vitamin D

• Natural Remedies for Winter Wellness

6. Move Your Body Daily

The lymphatic system — a key part of immune defense — depends on movement to circulate. You don’t need intensity — consistency matters more.

Helpful activities include:

• Walking

• Rebounding

• Stretching

• Strength training

Related reading:

• Let’s Get Physical: Exercise and the SHAPE Program

• Why Muscles Matter: The Impact of Weight-Bearing Exercises on Women +40

7. Prioritize Sleep

Sleep is when immune repair happens. During deep rest, the body reallocates energy toward healing, detoxification, and immune signaling.

Adults generally need 7–9 hours per night. If sleep is disrupted, that’s often a signal of deeper imbalances — not just poor habits.

Related reading:

• Beauty Rest for Women: Unveiling the Power of Quality Sleep

8. Reduce Chronic Stress

Chronic stress elevates cortisol, which directly suppresses immune function. Supporting emotional regulation is not optional — it’s physiological. Adaptogens and mood-supportive tools may also be helpful when stress is persistent.

Simple stress-supportive practices include:

• Quiet reading

• Gentle breathwork

• Meditation or prayer

• Time outdoors

Related reading:

• The Vagus Nerve: Your Secret Weapon in Fighting Stress

• Adaptogens for Stress Relief: How SHAPE MOOD Balance Supports Mind, Hormones, and Digestion

• Why Take an Epsom Salt Bath

9. Reduce Inflammatory Load

Immune strength and inflammation are closely linked. The more inflamed the body is, the harder the immune system has to work.

Reducing inflammatory foods, supporting detox pathways, and stabilizing blood sugar all help lower immune demand, allowing the body to respond more efficiently.

Related reading:

• Anti-inflammatory Diet: What to Know

• What is inflammation?

10. Follow a Structured Anti-Inflammatory Wellness Program

Trying to “do everything at once” rarely works. A structured approach brings clarity and consistency. This foundation supports not just immunity, but energy, metabolism, and overall resilience.

A comprehensive anti-inflammatory wellness program supports immune health by:

• Reducing inflammatory triggers

• Supporting detox pathways

• Improving nutrient absorption

• Establishing sustainable habits

Related reading:

• The Top 10 Benefits of SHAPE an Anti-Inflammatory Wellness Program

• 4 Root Causes of Chronic Symptoms: How an Anti-Inflammatory Wellness Program Can Address Them

Ready to Strengthen Your Immune Foundation?

If you’re dealing with frequent illness, inflammation, fatigue, or slow recovery, your immune system may be under more strain than you realize.

The Self-Sabotage Breakthrough Session is a one-on-one appointment designed to help you:

• Identify immune-disrupting habits and hidden triggers

• Understand how inflammation, sugar, stress, and sleep affect your immune response

• Determine whether a structured anti-inflammatory wellness approach is right for you

This session provides education, clarity, and a personalized starting point.

Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.