Simple Ways to boost your immune system

Lately we have all heard a lot about cover your cough, wash your hands, sanitize surfaces etc. Which are great tips for prevention but I want to share with you some simple ways to strengthen your immune system.

Your immune system is your defense against “foreign invaders”. It’s role is to defend your body against items it identifies as threats. Viruses, parasites and bacteria are typical invaders our body distinguishes as trouble and creates what is called an immune response. I’m not going to get sciency here. Just know this is an incredible, complex, detailed process your body preforms.

You are born with an innate immune system. This is your eyes, skin and mucus membranes. The parts that create a barrier for foreign invaders. Then there is the acquired immune system. This is where our bodies create antibodies for the different viruses, bacteria etc. we have been exposed to. Both systems work together to keep us healthy.

Because each of us have been exposed to different things and because there are a lot of components to our immune system we find some of us have stronger immune systems than others. Regardless of where you fall in the category of immune strength all of the below ideas will help strengthen your system. Which is a big key to keeping healthy during these unhealthy times.

Increase Your Vitamin C: Vitamin C, in regards to your immune system, aids your body in the healing process and protects it against free radicals. Citrus fruits, such as oranges, lemons, grapefruits and limes are full of vitamin C. You can also get vitamin C from foods such as guava, bell peppers, strawberries, broccoli, tomato, kale. Eat up!

Get Proactive on the Probiotic: Your gut microbiome plays a large part in keeping you healthy, including resistance to illness and disease. Unfortunately, nowadays the Standard American Diet is not conducive of a healthy gut microbiome. Put as simply as possible your gut has good bacteria and bad bacteria. Usually the good can over power the bad. But sometimes we feed the bad too much, with things such as a large amount of sugar, and it over-powers the good. Probiotics help feed the good so they can outnumber the bad. Some foods rich in probiotics are yogurt, kefir, kombucha, sauerkraut and pickles. There are many supplements out there for probiotics.

Get Your Move On: Exercise boosts the cells that fight bacteria. Moderate movement just 3-4 times a week can create this benefit. Science is finding that people who move have cells and immune systems more ready and equipped to fight off a foreign invader. What movement activity do you enjoy? Get out a do it today. Your immune system will thank you.

Get your ZZZ’s: Your body heals and repairs when you sleep. Getting enough sleep gives your body enough time to complete the necessary functions to stay healthy. According to the National Sleep Association adults ages 18-64 need 7-9 hours and adults over 65 need 7-8 hours. Are you getting enough sleep?

Hydrate: Every organ, tissue and cell in our body needs water to perform properly. Our body also uses water to flush out wastes and toxins we do not want in our body. Very helpful for keeping you healthy. It is recommended you drink half of your body weight in ounces of water per day. For example if you weigh 150lbs., you divide that in half, which is 75lbs. You would try to drink 75 oz of water each day. Not a fan of plain water? Try cutting up some fruit and placing it in your water or put a splash of 100% fruit juice in your water.

Get Outside: Fresh air and vitamin D sounds lovely doesn’t it. Fresh air is full of phytoncide. These are chemicals that are produced by plants. Scientists have shown our white blood cells, the ones that help us fight disease and infection, increase the more we expose ourselves to the outdoors. Vitamin D has been shown to benefit almost every function of your body, including your immune system. Your body makes vitamin D when direct sunlight on your skin converts and creates and active form of the vitamin. Vitamin D isn’t found in many foods. It is found in fatty fish, like salmon, mackerel and sardines. It is also found in fortified products, products that add vitamin D to their ingredient list, such as milk and cereal.

Here you have it. Six simple things to give your immune system a boost. For more health and wellness tips, tricks and tools follow us on Facebook and Instagram at Sunshine Transformations.

Love and Sunshine,


Brandee Thunberg is a Double Certified Holistic Health Coach and CEO of Sunshine Transformations, a company that strongly believes everyone deserves the gift of optimum health every day.  Through educating, training, empowering, and supporting, Brandee helps her clients break through barriers to create their own sustainable healthy lifestyle.  She is best known for non-judgmentally meeting her clients where they are and getting them to where they want to be on their health and wellness journey. When Brandee is not writing, speaking or coaching about health and wellness, she can be found creating art, running, or enjoying nature with her husband and two boys. Find out more about Brandee Thunberg and Sunshine Transformations at

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