Avoid Getting Sick: How to Keep Your Immune System Strong Naturally

There’s nothing worse than feeling a scratchy throat creeping in or waking up congested. While no one is completely immune to catching a cold or virus, the good news is that you can significantly reduce your chances by strengthening your body’s natural defenses. Not to toot my own horn, but I rarely get sick. And when I do catch a cold, it only lasts a couple of days. So, here are some things I do to avoid getting sick.

I’m all about taking a holistic approach to immunity—one that goes beyond just popping vitamin C when you feel off. Your immune system is influenced by everything from the food you eat and how well you sleep to your stress levels and even the amount of time you spend outside. So let’s get into it: here’s how you can keep your immune system strong and avoid getting sick naturally.

DISCLOSURE: This post contains affiliate links, meaning I may receive commissions for purchases made through links in this post, at no cost to you.

Load Up on Immune-Boosting Foods

What you eat greatly impacts how well your immune system functions. The goal? Give your body the right nutrients to keep it resilient.

Foods rich in Vitamin C: Kiwis, citrus fruits, bell peppers, and papaya are all packed with vitamin C, which supports white blood cell production (aka, your immune army).
Foods rich in zinc: Zinc has been proven to shorten the duration of colds if taken early. Foods rich in zinc are oysters, pumpkin seeds, grass-fed beef, and chickpeas.

Raw garlic: This is my least favorite thing to consume because it does burn and causes stomach discomfort for a few minutes. But it is so important since It contains allicin, a compound known for its antiviral and antibacterial properties.
Foods that are good for your gut: A huge part of your immune system lives in your gut, so nourish it with probiotic-rich foods like sauerkraut, kimchi, and kefir.
Hydration matters: Water helps flush out toxins, and herbal teas like ginger, turmeric, echinacea, and licorice root provide extra immune support.

Optimize Your Supplement Routine

While food is the foundation, supplements can give your immune system an extra boost, especially during flu season or times of stress.

The supplement brands I’m recommending below were personally recommended to me by my functional doctor as part of my cancer-healing journey. I have taken them myself and had a great experience. Finding high-quality supplements with clean ingredients, free from unnecessary additives, and backed by third-party testing can be challenging, which is why I’m sharing these high-quality options.

Vitamin D

Most Americans are deficient in Vitamin D. So, if you don’t get much sun exposure, supplementing is essential for immune regulation.

Studies show vitamin D can help reduce respiratory infections.

However, always make sure to pair Vitamin D with K2. Without enough K2, the calcium you absorb from vitamin D can end up in your arteries, increasing the risk of calcification. So, you want to make sure they are balanced.

I love the ones from Carlson Labs and Thorne.

Quercetin

Quercetin is a potent antioxidant and natural antihistamine that helps regulate immune function, reduce oxidative stress, and support respiratory health

Recommend: Pure Encapsulations Quercetin

Bromelain

Bromelain, an enzyme found in pineapple, enhances quercetin absorption and provides additional anti-inflammatory benefits, particularly for the sinuses and lungs.

Recommend: Pure Encapsulations Bromelain

Probiotics

A healthy gut means a strong immune system. The gut microbiome plays a crucial role in regulating immune responses, producing antimicrobial compounds, and preventing harmful pathogens from taking over.

When gut health is compromised, immune function weakens, making you more susceptible to infections, allergies, and autoimmune issues.

Look for a high-quality probiotic or add more fermented foods to your diet.

The best probiotics I have tried are Xymogen and MegaSporeBiotic. Those were recommended to me by my functional doctor and they worked great!

Mushroom Extracts (Reishi, Chaga, Turkey Tail)

These medicinal mushrooms have been used for centuries to strengthen immunity.

I used to take Turkey Tail every day and did see a difference.

There are also brands like RYZE, which sell a coffee alternative packed with mushroom extracts.

Elderberry

Elderberry is packed with antioxidants and flavonoids that help neutralize free radicals and support immune function. It has been shown to reduce the severity and duration of colds and flu.

Some studies suggest that elderberry can also help reduce inflammation and support respiratory health.

Vitamin C

Everyone knows to take Vitamin C when feeling a bit under the weather. It is a powerful antioxidant that enhances immune cell function and helps the body combat oxidative stress caused by infections. Supplementing with vitamin C can shorten the duration of colds and enhance overall immunity.

However, please stay away from Emergen-C. It is such a low-quality supplement and it has a ton of unnecessary ingredients that don’t benefit you at all, like added sugars and artificial flavors. The thing with sugar is that it competes with vitamin C for absorption and can weaken immune function.

I take Vitamin C almost every day because it is also good for collagen production (I don’t want to ever get Botox), but as soon as I feel a tickle in my throat I double my dose.

I love Vitality C because it is more bioavailable, has clinical strength, and has no unnecessary ingredients.

Zinc

Essential for immune function, zinc helps prevent viral replication and supports wound healing. Taking zinc at the first sign of a cold can reduce its severity and duration.

I don’t take zinc every day because I get enough from food. Too much zinc can inhibit your immune system. So, I take it as soon as I start feeling off.

I love the brand pure encapsulations because they don’t add fillers and their supplements are amazing quality.

Do I need to take all these supplements?

You do not need to take all of these supplements every day.

If I only had to choose a couple, I’d choose vitamin C because it has so many functions! I would also choose vitamin D since most people are deficient. Lastly, I’d take a probiotic because if your gut isn’t in good shape, you’ll be more likely to get sick, feel depressed, bad skin, etc.

Lifestyle Habits That Keep You Healthy

Stress has been shown to affect the immune system greatly. So, when you’re feeling more stressed or aren’t getting enough sleep, I’d recommend doing even more of the things on this list to avoid getting sick.

Spend Time Outside

Fresh air, natural light, and grounding (walking barefoot on grass or sand) all help regulate your nervous system and boost immune function. Plus, a little vitamin D from sunlight goes a long way!

And before, you roll your eyes, and say “grounding? another useless trend?”. It is actually backed by medical studies.

Take this as your sign to literally touch some grass—it’s good for you!

And if you live in a city with little to no access to a park or backyard, I get you, I live in NYC. But the good news is that you can purchase a grounding mattress cover or a grounding mat. They both work almost as good. Plus, if you get the mattress cover your sleep quality will likely improve.

Prioritize Sleep

Lack of sleep weakens your immune response big time. If you’re not getting 7-9 hours of high-quality sleep, your body struggles to fight off infections.

Some tips to improve your sleep quality are:

Stick to a consistent sleep schedule. Yes, even during the weekend.

Avoid screens before bed (blue light messes with melatonin). You could add the red filter to your phone. I love watching TV to wind down after dinner, so I got red lens glasses that block blue light and promote the production of melatonin.
Try magnesium glycinate or chamomile tea to wind down. Fun fact: most Americans are deficient in magnesium, an essential mineral that plays a role in over 300 biochemical reactions in the body.

Move Your Body

Exercise is amazing for circulation, lymphatic drainage, and reducing inflammation.

But too much high-intensity exercise can actually suppress immunity and raise your cortisol levels. Walking, yoga, weight lifting, and rebounding are all great options.

Manage Stress (Because It Directly Impacts Immunity)

Chronic stress leads to elevated cortisol levels, which suppress your immune function. If you tend to get sick after a period of stress, this is why. Some of my favorite stress-reducing practices include:

Breathwork & meditation: Just 10 minutes can shift your body into a parasympathetic state (aka, rest & repair mode).

EFT tapping & journaling: Helps process emotions and reduce stress buildup.
Cold showers or ice baths: cold exposure boosts resilience and immune response! But if you’re a woman in your fertile years, I’d only do this during the follicular & ovulation phase.
Consider taking ashwagandha: Ashwagandha is a powerful adaptogen that can help lower stress levels. If you’re going through a particularly stressful time, I’d consider taking ashwagandha.

Maintain a Healthy Weight

Maintaining a healthy weight is so important for a strong immune system because excess body fat can lead to inflammation and weaken immune responses. Also, we store excess toxins in our fat cells.

I know weight is a sensitive topic for a lot of us. However, to be your healthiest self you have to be in a healthy weight. A healthy weight is a sign of good metabolic health. If you focus on eating whole foods, walking a bit more, lower your toxin load, you’ll be shedding off pounds without even noticing.

Reduce Toxins & Support Detox Pathways

Your immune system is already working hard to protect you, don’t make its job harder by bombarding your body with toxins from food, water, and your environment.

If you lower your toxin levels, then your immune system has “fewer” things to deal with, so it can focus on keeping colds at bay. Here are some easy ways to lower your toxin exposure and support your detox pathways.

Eat whole foods: avoid ultra-processed foods and seed oils. These cause unnecessary inflammation.

Drink filtered water: tap water is filled with chlorine and heavy metals.
Limit exposure to EMFs: don’t sleep with your phone next to you, turn off WiFi at night, and use speakerphone instead of holding your phone to your head.
Sweat more: Sweating is one of the best ways to eliminate toxins. You can go to the sauna or you can simply exercise more.

Dry brushing + lymphatic massage: your lymphatic system does not have a pump, so you have to manually activate it through activity or by dry brushing or getting a lymphatic massage.

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Frequently Asked Questions

Can I really prevent getting sick just by changing my lifestyle?

While no approach is 100% foolproof, lifestyle plays a huge role in how resilient your body is. A strong immune system makes it easier to fight off viruses, reduce the severity of symptoms, and recover faster.

How can I support my immune system if I start feeling sick?

Act quickly! Increase your intake of vitamin C and zinc, take elderberry or echinacea, get extra rest, stay hydrated, and avoid sugar. Supporting your body early on can sometimes help prevent symptoms from worsening.

Should I take all the supplements mentioned?

Not necessarily. Everyone’s body is different. Start with the essentials (like vitamin D, C, and zinc) and add others like probiotics, mushrooms, or adaptogens based on your needs. Always talk to your doctor or functional practitioner if you’re unsure.

Are natural remedies effective for immunity?

Many natural remedies have been used for centuries and are backed by research. Things like garlic, elderberry, medicinal mushrooms, and certain herbs have antiviral, antibacterial, and immune-supporting properties. They work best as part of a holistic routine.

There’s no single magic pill to avoid getting sick, but a strong immune system is key. It is so important to be consistent with these lifestyle changes. And the best part is that not only will you get sick less often, but you will feel amazing!