How Can I Improve My Immune System Naturally? 10 Tips To Boost Energy

How Can I Improve My Immune System Naturally? 10 Tips To Boost Energy

In the forthcoming change of season, it is advisable to reinforce the body system because if you have a weak immunity it is much easier to come down with a cold and flu, cold sores and herpes or any other infections. So how can I improve my immune system naturally? This article will give you some recommendations that have proved to be effective.


Our defence system protects the body from the various invading germs and viruses. Unless we are extremely healthy and strong, our immunity slows down during harsher weather. Thus, we need to have a vigorous immune system to be able to resist any malaise.

What are Signs of a Weak Immune System?

  • fatigue
  • emotional stress
  • muscle pain
  • depression
  • inflammation
  • brain fatigue
  • sleeplessness

Keep the below check list at hand;

How Can I Improve My Immune System Fast?

Natural Remedies

1. Sleep well and enough

Make this on your number one list to accomplish.

Lack of sleep obstructs the natural regenerating cycle that makes it possible for our bodies and mind to function properly. Inadequate sleeping makes you get stressed easily and become fatigued in the long run. You are also prone to fall ill more easily.

Each person requires fewer or more hours of sleep to function properly. Quality and deep and restful sleep are more important than sleeping for long hours.

2. Increase Vitamin D with UV Sunlight 

At least half an hour of daily natural sunlight is recommended.

Lack of Vitamin D increases susceptibility to infection. I have experienced this myself as I was deficient in Vitamin D for a period of time. During this time I noticed it took my body longer to heal a little scar or cold sore.

I managed to deal with it using natural methods as when I was initially taking Vitamin D supplements, as recommended by my practitioner, I got rash side effects.

Food To Boost Your Immune System

3. Manuka Honey

Manuka honey is recommended but any raw organic honey will suffice for boosting the immune system. Manuka honey uses a grading system of UMF and MGO (more details about this in another post on Manuka honey).

I am a great worshipper of Manuka honey as it has worked for me in many ways.

4. Probiotics

How can i improve my immune system naturally-probiotic_kefir

Yoghurt, Kefir and other fermented food Include probiotics in your diet to increase the good bacteria in your gut. I have found kefir more potent than yoghurt and I suggest you try having it on a regular basis all year round.

5. Eat seasonal fruit available where you live

Though some fruit has more properties than others, like the exotic fruit, however eating seasonal fruit available where you live is also beneficial. Scientific studies indicate that both fresh fruit and vegetables enhance the immune cells.


Vitamin C: As soon as you feel you are about to fall ill, increase your intake of Vitamin C. The Amla fruit is known as ´super fruit´ and is equivalent to 20 oranges as regards Vitamin C level. Unfortunately, it is not easily found everywhere but it also comes in different formats (see further down in Ayurveda hints).

6. Increase Magnesium

Magnesium is an important micronutrient and a proper amount should be included in your diet. These veggies, fruit and nuts are a great sources of Magnesium; figs, dates, bananas, mangoes, eggs, avocado, nuts and seeds, green leafy veggies, and of course fish…

7. Spices

Add turmeric, black pepper and garlic when cooking. Chew on ginger if it´s not too strong for you, else take ginger tea. Ginger root can also be added to your dishes when cooking. All these have anti-inflammatory properties.

Herbs To Boost Immune System – Across The Counter Ayurveda Products

Rasayana. In Ayurveda, the term Rasayana refers to the replenishing of our body tissues and organs through the application of herbal treatments used to increase our resistance to infections. Ayurveda is now being more widely recognised worldwide.

Here are two ready-made mixes of spices, fruit and plants most commonly used in Ayurveda. I take Chyawanprash frequently to strengthen the immune system.

8. Chyawanprash

Chyawanprash is a thick marmalade paste and it is very sweet. The texture is a bit coarse, although the texture sometimes depends on the brand. The main ingredients of Chyawanprash are the AMLA fruit, honey, sugar and other spices.

9. Triphala

Triphala is to be found in powder and tablet form, and it is a combination of 3 Indian fruit, thereby the name, Tri (3) & phala (fruit), which are amalaki, bibhitaki and haritaki.

10. Ashwagandha Oil

This oil can be used to nourish and strengthen the muscles and tissues by applying self-massage. The Ayurveda oil soothes tired muscles and reduces stress and anxiety.

Ashwagandha is a plant utilised in Ayurveda medicine in India and it is used to reduce inflammation and to treat many other health issues. I apply the oil whenever I find the chance, ideally before sleeping, simply to unwind after having a long day, or even if you spend the day hiking or doing your errands out and about or maybe after a workout; it feels good on the muscles and also calms the nerves.


In this article I covered some natural remedies to improve your immune system.

I hope you find this information useful. You can avoid many illnesses simply by improving your diet and taking care of yourself.

In a busy lifestyle, rushing around and doing many things at once, it is easy to forget the importance of your health until you have more serious symptoms.

Is It Possible To Improve My Immune System?

The quick answer is YES.

Remember, there is no magic button to turn on and off your immunity whenever you need it, it requires time to build and it is your responsibility to keep healthy.

Note: Please note the above information is based on my own experience of using the products and how I benefit from them. You should not use the information to treat any health problem without first consulting your doctor. Also, I never use all the above at the same time. I tend to listen to my body and how it reacts. Give it at least 3 weeks to see if a product works for you.

This post contains affiliate links. For more information please see my disclosure here

Sources: Vitamin D and the immune system Effect of fruit and vegetables on immune cells


22 thoughts on “How Can I Improve My Immune System Naturally? 10 Tips To Boost Energy

  1. Hi Marissa. Thank you for your informative blog on improving the immune system. I must say that your advice is every bit as relevant to men as it is to women. I found one of your points very interesting. In this age when we are constantly being told to be careful in the sun I believe that many people are now not receiving enough sunshine. Unfortunately some people think that they now need to avoid the sun all together because of the possibility of getting skin cancer. I was pleased to read the part of your article where you actually tell women to get more sun for vitamin D requirements. I have worked in the sun for much of my life and I rarely get sick. One thing I will be trying out is the probiotics you mentioned. I can remember my mother always telling us to drink plenty of cultured milk and sauerKraut. This is something I had forgotten about until I read your article.  Jim

    1. Hi Jim, I read an article recently on how bad it is to use sunblock creams as they block the pores. Surely we have to avoid staying in the sun when at it´s peak and make sure to protect ourselves by using a hat and sunglasses but we should not avoid the sun completely. 

      You have mentioned sauerkraut; recently I´ve been to a culinary workshop and a Korean chef was telling how Koreans ferment most of the food and when I commented on how they all look so young with healthy and shiny skin, they replied, ¨it is the food we eat¨. Thank you for sharing your insights. 

  2. Excellent advice! I’m always looking for the best natural remedies so to find some that help with the immune system is outstanding. I hadn’t heard about Manuka honey until now, so I am definitely saving your link for reference. Nor had I heard of Kefir, so this information is really helpful. One thing I have been doing is increasing magnesium, so it’s nice to see that you’ve confirmed that it is a beneficial mineral for the immune system. I really like your herbal list as well. I’ll be looking further into your links more thoroughly, thanks for the great recommendations!

    1. Hi, you are most welcome and thank you for writing. I´ve been using Manuka and Chyawanprash for years now and they work for me. I am exactly like you, the minute I feel any weakness I go searching for natural remedies. Take care

  3. Thank you for writing this article, it may be just what I am looking for, you see, I have been feeling tired lately, my arms and legs have also been aching and I have had no idea why, I never even gave my immune system a thought, but know after reading your post here, I think it may well be the cause, or at least a contributory factor, but one thing is for sure, I will be following your advice, tips and recommendations here in this post to see if it make a difference, thank you for sharing.    

    1. Hi Russ, you must be lacking vitamins or minerals when you feel aches and pains in your limbs, so you should go for a check up and make sure you are having a healthy diet. Take care of yourself, it´s important.

  4. Hello Marisa,

    First of all I would like to thank you for writing this very informative article about the ways to improve our immunity. Personally my immunity is very weak and as you have mentioned I get sick very easily. It is very hard for me specifically on the days that I have important appointments. I hundred percent agree with the effects of restful sleep, vitamin D intake from sunlight and vitamin C intake from fruits. I haven’t tried honey and other methods you have described in the article. But I am planning to try some of them as well. 

    i have one question though. Would you mind telling me whether it’s possible to increase immunity by exercises? I am curious about that. But I couldn’t read anything regarding that matter yet. If you have time let me know whether it’s possible or not. 🙂

    1. Hi Anjali, Absolutely! Exercise is always helpful for our metabolic health. I have not mentioned it here but I do have other posts (that I will link below) regarding the importance of exercising. 

      Thank you for writing and sharing what helps you boost your immunity. This helps others also when reaching out for information. Take care

  5. Hi Marisa,

    Thanks a lot for the informative and insightful article.

    As we all know the immune system is our body’s defense system against infections and plays a vital role in keeping us healthy. Your article addressing the fundamentals which is amazing. By improving our immune system we can avoid many health issues and your article is a must-read for everyone.

    You not only discussed the symptoms and causes you have also provided with the solution that too natural remedies.

    Information you shared about Amla is an eye-opener it is available and cheap in the place where I live but I didn’t realize its importance. Thanks for sharing. I need to work on sleeping properly and give importance to it.

    I am bookmarking your article for future reference.

    1. Hello Paul, Many thanks for writing and for following. I studied a bit of Ayurveda which emphasises on taking care of our basic needs (sleep, good diet, exercise) for prevention of diseases. Amla is widely used in Ayurveda, so you should look into that and include it in your diet. Take care

  6. Hey, Marisa! Really awesome and original picks for improving the immune system.

    I definitely agree with the harsher weather also bringing us more challenges (and more susceptibility) when it comes to getting the colds or flu. So, I truly believe your article couldn’t be more timely.

    I loved the first one. And that’s so damn important not only for the immune system but for the productivity and mental sharpness as well. Also, I have noticed that for me personally I ever only get sick after I’ve been sleep-deprived for about a week. Hence, there’s not a doubt in my mind that there’s a strong correlation there. 

    Other than that, I absolutely agree on the spices. Just earlier today did some research on that. And I can say for sure that they can have a profound positive impact – Turmeric (with Black Pepper), Garlic, Ginger… And Onions… All are brilliant for making sure your immune function is at its best.

    I will have to try some of those Herbal remedies you mentioned. They sound fascinating and they’re something I’ve never tried. So, sign me up. :))

    Thank you, 



    1. Hi Matiss, thank you for sharing your opinion here. There are many natural ways we can take care of our system and it is a matter of trying things out and see what´s best for oneself. I am my own guinea pig as I love to try things out on myself. Good day. 

  7. Marisa, I just wanted to let you know that I really enjoyed your article. The article felt really fresh. And it had quite a few ideas I’ve never heard before. Definitely, well done!!! <3

    I too try to snack on exotic fruit whenever I can (though we don’t have any local ones where I live). I hadn’t heard of amla fruit but it sounds like something I would love to try. 20 times the amount of vitamin C that oranges have, to me, that sounds beyond awesome.

    Also, the Chyawanprash sure sounds like my kind of thing. Whereas the Ashwagandha Oil is something my husband could cherish me with though I’m sure self-massage works wonders as well.

    Apart from all that, I think the number two about vitamin D is one that is extremely important to hammer down. Mainly, because so incredibly many people are deficient in it. Whereas as far as I know (and as you implied as well), vitamin D has a profound impact on the overall capabilities of the immune system. 

    My point being, get it checked out people. 🙂

    Have a Wonderful Day ahead, Marisa! I appreciate the article. 🙂


    1. Hi Rasa, I´m happy you enjoyed the article and thank you for the nice comments. I appreciate that you confirm the importance of eating healthy and get enough vitamin D. Great day to you too. 

  8. I needed to read this article. In the past, I feel fatigued and muscle aches so I can undergo various general examinations. The results have been all good but showed the fall in vitamin D. This means I need to start taking vitamin D supplements, but more sun exposure. I will definitely try probiotics and honey as much as anyone can, especially in winter. Thank you personally for your excellent post.

    1. Hi, you are most welcome and hope you find some of the recommendations useful. I also had that problem with vitamin D deficiency and to tell you the truth I´m a bit scared now that winter is coming. I hate taking pills and during this week I expect delivery of another Manuka honey which I ordered with stronger UMF factor. I have no problems during summer but winter is scary. Keep well. 

  9. First of all, I loved your article only reading the title, because of that amazing word, “naturally”. When it comes to health I love when people suggest natural remedies. Moreover, it is very good that you wrote such content during these times, because right now it is more important than ever to improve our immune system. And I love the fact that you added a section dedicated to food! Thank you so much! I bookmarked your article! 

  10. I try to apply all possible anti aging tips on myself as I reached the age when signs of aging start to be visible so I protect my skin with UVF, eat healthy food and supplements, but I’ve never tried manuka honey. How much of it should I consume if I start with it? Is the sugar in it not a problem? I’m trying to avoid sugar as much as possible because it affects collagen.
    Thanks for the tips on adding herbs such as garlic and turmeric when cooking, I’ll keep that in mind! 

    1. Hi Lenka, a teaspoon daily is enough. The higher the UMF grading, the more % of natural chemical component (MGO (methylglyoxal) . If you want a substitute for sugar a UMF 5+ is good enough, whereas for healing purposes it is recommended from UMF 10+ and over.

      If you are concerned about taking less sugar then substitute your normal intake of sugar with honey. Pure Manuka honey is 100% honey and has no additives. There are lots of imitations out there so make sure you are purchasing a genuine product. 

      Many thanks for writing and I am glad to hear you are health conscious. 

      1. Thanks for the explanation Marisa. It really seems like manuka honey is worth trying. Good to know there are many imitations and one should be wary when buying!
        I’m glad I’ve come across your blog with valuable and interesting information.

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