Click here to jump right to the 10 Tips for How to Build Up Your Immune System, Reduce Inflammation, and Improve Gut Health.
Or here's some of the back-story…
When it's the cold and flu season, do you or your kids seem to catch everything going around, and always get a bad case of it? Or do you have anxiety, digestive issues, food sensitivities, chronic pain & inflammation or other chronic health problems?
If so, then you're being given a warning from your body that it's time to build up your immune system. Having a healthy gut and a strong immune system will not only protect you from the bugs going around and help heal your digestive health and overall health, it'll also strengthen your resistance to chronic diseases down the road too, like cancer, diabetes, autoimmune issues, etc.
Note that the tips here are also just what you need if you're trying to restore your gut health after taking antibiotcs!
- Get a flu / virus homeopathy cheat sheet here with lots of tips on how to get better if you're sick! (The below recommendations are more for restoring and maintaining gut health for the long term.)
A friend's doctor told her something that makes perfect sense to me:
A healthy immune system doesn't mean you'll never catch anything (although you'll catch much less of what's going around), but it means that if you do catch a bug and your immune system is doing its job, you'll have milder symptoms and get over it faster.
This made even more sense to me recently when I had the flu.
The real flu. Not the stomach bug that we used to call the flu. Influenza symptoms include fever, headache, body aches, sore throat, and cough. Thankfully, it was very mild and short-lived. The first day I took a couple short naps, and was very achy with a low-grade fever and sore throat, but I still had energy to do some things around here and I even ran an errand (I wasn't near other people). I got a lot of sleep and tried to drink a lot of fluids, but wasn't great about that. The next day my symptoms were much improved and I just took it easy, got more sleep, and made the most delicious tasting vegetable beef soup ever, with homemade beef stock and plenty of onions and garlic. That was all that sounded good and it hit the spot–homemade bone broth, along with onions and garlic, are very healing. Everything you've heard about homemade soup is true! (Not the kind from the store, though.) That was it, only a couple days of symptoms that weren't too bad.
By the way, just in case you're wondering, no, we've never gotten the flu shot. Read more about that here or here is the full list of posts about flu shot risks.
So anyway, all of this reminded me of how important it is to continue to eat well and take of yourself at all times. That way, when you get sick and none of the natural remedies that you might want to try sound appealing, instead of forcing extra supplements down or whatever else you should be doing, you can just let your immune system do its job.
Some of these tips you've surely heard before, others may be new to you–most are just plain common sense…
10 Tips for How to Build Up Your Immune System, Reduce Inflammation, and Improve Gut Health:
—->Tip #1 for how to build up your immune system:
Take this gut-strengthening, immunity-boosting superfood: Colostrum! <– Buy some there. Colostrum helps to seal up the holes in a “leaky gut”, which is what causes a wide range of health problems. Learn a bunch more here.
- Or watch this video on the health benefits.
- Learn about all the ways you can slip more into your diet here.
—->Tip #2 for how to build up your immune system:
Take your cod liver oil! Get it here and use the code KOP for a discount.
The omega-3's, and vitamin A & D in there are powerful immune system boosters and this superfood is also a natural anti-inflammatory. This is a nice mood-booster too (helps with anxiety/depression big time), especially in winter when you're not getting Vitamin D from the sun–sunshine is so important for our health too! (Be sure to also take a good K2, more about that here: What you MUST take if you're on Calcium or Vitamin D!)
—->Tip #3 for how to build up your immune system:
Decrease the toxins in your life and source more nutrient-dense foods. Avoid vegetable/seed oils (especially soybean, canola, etc.!), processed foods, fast food, soda, sugary foods, etc. like the plague and strive more and more to eat mostly whole foods (foods with only one ingredient). Moving toward more organic and/or sustainably grown/raised foods is best, especially if you're NOT eating all whole foods yet, so your body doesn't have to deal with all the rotten preservatives, pesticides, fake colors and flavors, and GMO‘s found in storebought foods. Especially important is getting in healthy fats (more about this below) and also the meat you buy–find safe healthy meat from a local farm or from this trusted source. Read more about all of this in my book, Real Food for Rookies, where I make it very simple and help you READ LABELS which is so important–I show how you only need to make better substitutes and then you can still eat tasty food–butter tastes way better than the other junk anyway!
—->Tip #4 for how to build up your immune system:
It's imperative that you take a good probiotic <– that's the ONLY one I recommend and take it daily as a preventative, use the code KOP for a discount–here's more info: Is my probiotic really helping or am I wasting money? Also try to get more fermented foods and drinks into your diet for natural probiotics–like dairy kefir, Kefir soda pop, Kombucha, fermented veggies like raw sauerkraut (which you can find at health food stores), etc. (Find fermented food starters here to make your own fermented foods.) ***Note that I take 2 probiotics/day for maintaining good health, but if you have a health issue or specific gut issues, you'll need to work up slowly to taking more each day to get the results needed for healing. If you have very compromised gut health, you'll especially want to work up slowly with probiotics and/or fermented foods otherwise you may get a “healing reaction”. This means you could get some digestive upset or other symptoms as your body detoxifies.
—->Tip #5 for how to build up your immune system:
Drink bone broth or make soups to get in more of this nourishing food! If you just don't think you'll have time to make it yourself, this kind tastes like homemade PLUS they make in the traditional way just like I do, plus it's organic and grass-fed! It's great for gut-bone-skin health too.
—->Tip #6 for how to build up your immune system:
Eat enough healthy fats. I really do think this is a huge reason our family is rarely sick and why I have great energy. We eat a LOT of pastured butter, lard, beef tallow, coconut oil, or antioxidant-rich real olive oil, and food tastes so much better this way anyway. Don't let anyone tell you these traditional fats aren't good for you, because they truly ARE. Read more here, or again, learn more in my book.
—->Tip #7 for how to build up your immune system:
Vitamin C is important from vitamin C-rich foods like raw sauerkraut. Kraut also provides more beneficial probiotics for your gut too, as mentioned above. Also good for vitamin C: kiwi, peppers, kale, broccoli, strawberries, oranges, pineapple, etc. Or take this vitamin C for an extra boost. (Keeping elderberry syrup on-hand or taking it throughout the winter months is a great idea too. Elderberry syrup is super easy to make.)
—->Tip #8 for how to build up your immune system:
Exercise is important, especially taking a nice walk and breathing in fresh air, being in the sunshine, etc.–this can do wonders for your stress levels too, especially if you go with a spouse or good friend you can talk to. Podcasts and audio books are also great, or I often pray while I walk. 🙂 Here's my post about how walking brought peace back to my crazy life.
—->Tip #9 for how to build up your immune system:
Get enough sleep (I've gotten so much better about this!) Thankfully, I’ve never dealt with insomnia, but my best tip is to read a book that a friend recommended, Say Good Night to Insomnia. (Also, if your mattress is the problem, click here for an affordable non-toxic mattress that people have been going nuts over.)
—->Tip #10 for how to build up your immune system:
Find ways to cut the stress in your life. I know, I know, many of you don't see a way to do that. I feel like that at times, too. So here are 3 more tips then: 1. Learn an easy way to relax, at least for a moment, in the midst of the stress, and 2. Get outside in the fresh air for a good walk, even if it's chilly. Again, read how walking brought my peace back! 3. Read about someone at my other blog who can help you get through the tough times in your life.
—->Bonus tips for how to build up your immune system:
- I mentioned it above some, but want to stress the importance of being in the sunshine and getting lots of it on your skin for natural vitamin D, and for other benefits we probably don't even know about! You don't want to burn, but otherwise, don't fear the sun!
- Red light and near infrared light are also SO good for gut health and building up your immune system, I love this sauna for that. So far I only have the single glow light, but as soon as I have the room for it, I'm getting the whole sauna, which is not that big anyway! (With the single light you have to move it around to get the benefits, which is better than nothing! But with a sauna you just sit in it and it benefits your whole body.)
- Consider learning more about healing your gut in this Good Gut Bad Gut class from homeopath Joette Calabrese.
- You may need to implement the GAPS Diet or a more restricted diet. A few things I've listed are *part* of the GAPS Diet (cod liver oil, fermented foods, broth, etc.), but for some, in order to build up your immune system and heal your gut, you may need to take it further and implement even more of the GAPS principles including limiting the foods that can cause inflammation or eating more of a Keto-type of diet. (Also get the GAPS book here and a free Keto cookbook here that is really good. Find my keto recipes here.)
What did I forget? What have you learned about how to build up your immune system? What have you done to build, or heal, your body? (Be sure to check the comments for great advice from readers!)
More you might like:
- Learn how to Cure Yourself and Your Family with homeopathy and here's my newer post on homeopathy: My world is rocked, part 2!
- Flu shots at church? UGHHH
- Vaccination Safety Issues and the 7 Factors That Led To Our Immunization Decisions {PART 1}
- Do germs really cause disease?
- Is our environment too clean?
- Myths about what really makes us sick
- How to avoid the flu shot and not get fired
- Mandatory Flu Vaccines for Healthcare Workers – Why One Man Is Choosing the Mask
- Vaccine Rights Lawyer Speaks Out: There is Extensive Corruption
DON'T FORGET to get your free printable by clicking here: Top 25 Simple Ways to BOOST Your Health with Apple Cider Vinegar — there are other free printables there, too. 🙂
Stephanie Bogan says
Great List ! I personally would Add staying away from places that offer Flu shots and anyone who has recently had one and an elderberry tonic
Commenter via Facebook says
I didn’t realize that was an older post. I was wondering where all the FB comments about vaccines came from. LOL
Jessica says
Since switching to mostly real food, I hardly get sick. A couple months ago I thought I had the flu, I sipped bone broth and I was all better after only two days! My daughter also caught something similar (about a month later) and hers lasted only two days too. My husband and son are not good eaters, they are not on board with me on eating better. Hubby is ALWAYS sick. But he just can’t give up his all day Dr Pepper habit. My son has just lucked out in the non-sick days so far. But I also sneak stuff into his food when I can… (like kefir in whole fat yogurt.)
Natalie says
Hi Kelly! Where do you get your bones to make bone broth so often?
THanks! natalie
KitchenKop says
We cook whole chickens (or turkeys) a lot, or I make beef stews with a cut that has bones in it, or sometimes I’ll just get a bag of bones from my farmer and boil those! If I’m feeling really adventurous, I’ll throw some chicken feet in my stock – ick!
https://kellythekitchenkop.com/2010/07/chicken-feet-in-my-soup-sick.html
Commenter via Facebook says
There’s no money in prevention…but then you already know that…idiots. Time for a 60’s revolution!
Emily @ Recipes to Nourish says
Along with everything you mentioned, we take homemade Elderberry & Rose Hip Syrup daily, herbal tea infusions daily and Master Tonic. Fabulous post!
Commenter via Facebook says
No shots, No school, Not true. There is still an exemption. If there wasn’t you would be able to sue the govfor damages if the vaccines injured you.
Commenter via Facebook says
@kristan and Greta, it’s like that here in IL. The pediatrician in my town told me that she “wasn’t trained to handle the diseases that your children WILL get because I chose not to vaccinate them”. Oh please.
Then the ped that I had seen just a couple times a few years ago (when she was ok with not vaxing) told me that their policy changed and she wouldn’t see me…but “if you change your mind and decide to we’d be happy to have you” ummm…NO.
So I’m left with Prompt Care or drive 3hrs to Chicago.
Commenter via Facebook says
In Texas you have the right to refuse vaccines so I’m not sure how this works.. Just like Perry “required” the HPV vaccines (for a very short time, huge upheaval) it technically wasn’t because any parent could refuse it.
Andrea Weber says
If you have had the jab, one of the big side effects is micro blood clots that might morph into big enough clots to do damage. 325mg of Aspirin/day and an anti-inflammatory at the lowest suggested dose would be a simple precaution to take.
Commenter via Facebook says
LOVE <3 the comments!! Nice to see there are many others that feel this way, too-although there needs to be a lot more of us to affect change!!!
Commenter via Facebook says
We live in Texas and when my oldest started college we just said sorry we will not get that they said okay. If you look at the side effects it is worse than meningitis, nuro damage, ya don’t think so!
Commenter via Facebook says
But, in MI, you can waive the vaccine. Was the girl who got meningitis vaccinated? How many people who contract and die of meningitis are vaccinated? What are the chances of contracting and dying from meningitis in the first place??!!
Commenter via Facebook says
Because BIG PHARMA won’t make any money, that’s why. Sad state of affairs indeed!!
Commenter via Facebook says
You know that in MI, they moved that meningitis vaccine up from “entering college” to 12 yrs—to get more compliance. moo. moo.
Commenter via Facebook says
It’s so upsetting! They are forcing us, even without laws. In my area, no doctor will see your child unless you have them up-to-date on all vaxes. And if you try to claim religious exemption, they say, “Well, that’s fine, but you will have to find another doctor.” They simply wont’ accept you. They push and push. It’s getting harder and harder to not vax. So upsetting!
Commenter via Facebook says
We are slaves… we are cattle… and they want to thin our herd. Don’t you know that there is a depopulation agenda in effect?
Commenter via Facebook says
Then the legislators in Texas wouldn’t receive campaign money from the pharmacutical lobbyists. Just like when Perry did the HPV vaccine. Will NOT be getting it for my daughter. Her pediatrician didn’t even mention it.
Commenter via Facebook says
There is still an opt out option. Some people will be lead like sheep to slaughter but some know they have options to reject any and all vaccines.
Commenter via Facebook says
I agree you – totally crazy! But, there is an agenda to force vaccinations on the American public, and every tragic thing like this is exploited to strengthen that cause. This whirld is crazy!
Commenter via Facebook says
Perhaps it should also be a law not to include horrible things like aborted fetal cells and formaldehyde in immunizations as well.
Commenter via Facebook says
Why? Because that would require people to think and you can’t reliably depend on that. /sigh
Commenter via Facebook says
I hate laws based on one anecdotal incident. There was a lot of talk about a law after the Casey Anthony trial. You can’t legislate for everything.
Commenter via Facebook says
On the Today show they were just talking about doctors offices that are refusing patients because they are not vaccinated…
Commenter via Facebook says
This type of thing is scary on so many levels.
Commenter via Facebook says
And why can’t they give out the information & let everyone decide for themselves?
Dr. Marcus Ettinger says
Kelly, In my practice I’m recommending these mandatory items for cold/flu prevention: Vitamin D (Biotics Research) 2,000IU’s kids or 6,000IU’s adults, A probiotic (GR8 or Probiotic Defense from Now Foods), and NAC 1000mg’s (Adults only – from Now Foods – also contains selenium and molybdenum). Prevention is easy, treatment is a lot harder. Wash your hands, get 8 hours of sleep, keep sugar to a minimum (sucrose and corn syrup in sufficient doses is a immune depressant), and exercise (exercise, not excessive exercise, is an immune stimulant.
Donielle @ Naturally Knocked Up says
Along with everything you listed, we’ve also added elderberry syrup to our daily routine!
It has anti viral properties and is great against congestion!
I also make sure we’re sipping hot liquids at least a few times per week (helps kill the virus in you throat before it multiplies) and I need to start the sinus cleansing again.
Ann Duncan says
GREAT blog, Kelly! I agree 100% with every one of these 10 tips 🙂
We started the 24 hr bone broths almost 6 years ago, consuming it in some form at least 2x/day, and a healthy immune system is only one of the benefits. I have not had the flu and only a couple of very mild colds since.
I culture kefir and kombucha, too, and have ‘hunted the wild yeast’ for sourdough bread, drink raw milk, grass-fed beef, use real whey in making chutneys, etc, and LOTS of other great stuff from Nourishing Traditions by Sally Fallon.
THRILLED to find so much wonderful info here, Kelly. I will definitely be promoting your blog!
Blessings!
Jerri says
Great tips. Thanks for sharing!
Elodie says
Hi, I just found your blog from Forever Wherever. Love this post! Great tips I will keep in mind.
Thanks for sharing!
Kim@ForeverWherever says
I love all the information! Thanks so much! I might make vegetable beef soup tomorrow. I didn’t know it was as good as chicken noodle.
-Kim
Anonymous says
I just want to chime in and say that we started GAPS in mid-October, and we haven’t succumbed to any illnesses yet! I was quite sick just before starting GAPS, even though I was mostly avoiding sugar and doing many of the things you listed to avoid sickness.
We started to come down with something 2 weeks ago, but I just gave us a little elderberry tonic and some echinacea, along with vitamin C and propolis. The symptoms vanished quickly!
I in particular left early in the morning to go shopping in the city (about 2 hours away), and when I was almost there, I suddenly realized I was getting sick! So I drank some of the bone broth soup I bring everywhere with me. I felt fine immediately. Then later I started to drag again. I drank more broth. Every time I started to feel bad, the broth fixed it!
Being able to turn away sickness reliably is something I’ve never been able to accomplish in my 33 years of life. I’ve been sick almost nonstop during fall, winter, and spring (even summer sometimes). This has changed.
I really recommend the GAPS diet. For all the benefits you get from it, it’s not so hard to implement. It’s going to be our standard diet for many years to come.
Laura
Kelly the Kitchen Kop says
Donielle, oh believe me, I feel your pain!
Lisa, the brand of CLO you take is very important, some brands can be harmful if their vitamins are synthetic. Read my posts all about CLO for more info. 🙂
Thanks everyone!
Kelly
Lauren says
Great post! So needed this time of year. Thanks for reminding me to take my CLO!
Lisa says
Taking probiotics daily for the past year or two, on a daily basis, has really done something wonderful for my immune system. I also have about a tablespoon of Apple Cider Vinegar (Braggs)with filtered water each evening. It’s pretty gross, but I like what it’s done for me. Improve my health! I also take CLO, but am not sure if I’m taking the right quantity. I take two capsules daily and I believe that they’re 400 mg each. Does that sound like enough? I new to the CLO, so forgive me if I sound like a moron. I also haven’t researched the type I buy, and have just bought (from a Natural Grocer)it so I could start taking it!
Thanks!!
Lisa
Steve and Paula says
I second the CLO!I had a fever a number of weeks ago, and I just doubled my dose, as well as drinking extra Kombucha.I have never recovered so fast in my life!The fever was gone in 12 hours flat.Paula
Michigan Mom2three says
Hey – I think that was my doctor you were talking about! 🙂 Cool!
The homemade bone stocks/broths are SO important. I try to make sure we get stock several times a week. I usually make homemade soup atleast once a week, plus I cook all my brown rice in stock, and if I’m roasting a chicken, I make sure to ladel each person’s serving with those delicious pan juices (if you let the juices refrigerate, they turn to jello – that’s how you know they’re full of the noursing geletin from the bones that heal your digestive tract!)
I have also read recently that 80% of your immune system is your gut. A healthy gut equals a healthy immune system (which is why the GAPS information is so helpful). Stock keeps our GI tract healthy and functioning optimally.
We don’t deal with GAPS issues…… but I know several people with either cronic GI issues, and/or autistic children – and they fit the GAPS symptoms like a T. They also have VERY weak immune systems and are also laid out with illness EVERY single winter for weeks on end…. I am becoming more and more convinced of the link between a healthy gut and disease. I don’t think it takes a rocket scientist to connect the dots that when we started refining our foods and denaturing them, all this disease skyrocketed!
Shauna
Julie says
Thanks for the post, Kelly. I usually stay pretty healthy, but just recently came down with what I would call the flu, but a mild version. Still it hangs around for awhile, I have a persistent cough. I think I picked it up over the Thanksgiving holiday while spending many many hours in airports and on airplanes. I was glad you listed getting enough sleep and rest as number one. Also, the beef and chicken stock is so important. There’s a reason it’s called “Jewish Penicillin”!
Carrie T says
Kel,
I agree with this post 100% and have found the same to be true with myself and my family.
I use lots of garlic,kombucha, water, coconut kefir, broth & miso paste, coconut oil, and NO sugars (even fruit I leave out).
I try to think of what Chinese medicine considers "warming foods" because when we have a "cold" it usually means we're "damp". Warming foods are sweet potatoes or winter squash, chicken soup, cinnamon, ginger, cloves….
I also try to beef up vitamin C with Acerola powder.
Great post! Now I better go to sleep!!!
Donielle @ Raising Peanuts says
Cutting out or lowering my intake of sugar. So hard around the holidays but it messes with your immune system so much!
https://tinyurl.com/6zvl9a