Strengthen Your Immune System for This Season and Beyond

Building a Resilient Immune System

It’s always a good time to protect yourself from common respiratory illnesses.

Whether embarking on an adventure or cozying up at home, taking proactive immune support measures can make all the difference in preventing or managing infections.

If you are traveling this season, preparation is essential. Each year, we hear from people who realize too late they’ve forgotten their immune support supplements. Don’t let this be you! Having the right supplements on hand at home or away can be invaluable if you start feeling unwell, speeding up recovery so you can quickly get back to enjoying your trip.

The best defense is a well-supported immune system, helping you stay healthy and confident that, no matter the season, you’re prepared for whatever comes your way.

My Functional Medicine approach emphasizes proactive nutrition and lifestyle choices to increase immune resilience. Traditional medicine is catching on in this area.

A panel of experts in immunology, nutrition, public health, and primary care recently developed community-centered strategies for daily immune support published in BMJ. The accumulation of research clearly shows that we have a huge impact on how well our immune system detects and deters pathogens with our nutrition and lifestyle choices. 

These evidence-based recommendations empower traditional primary healthcare providers to offer practical immune health guidance through lifestyle, echoing what functional medicine has emphasized for years. This shift brings valuable immune support strategies closer to everyone, even those without direct access to functional medicine.

Discover what it takes to build a resilient immune system with practical functional medicine steps you can start today. In this blog, we’ll cover:

• What Immune System Resilience Means
• How Your Immune System Protects You
• Key Steps to Building a Resilient Immune System
• Essential Supplements for Optimal Immune Health
• Bonus Tips for Year-Round Immune Support

Let’s get you prepared to stay strong and healthy this season!

What is Immune System Resilience?

Resilience is the process that allows you to adapt to stress, recover, and return to balance. Just as psychological resilience helps you cope with life’s challenges, immune resilience helps your body respond appropriately to infections and other threats. Building immune resilience means fostering a system that can mount a strong response when needed and stay calm when it’s not.

There are several steps to achieving a resilient immune system, and it is not a one size fits all approach. In functional medicine, we look at a variety of body systems and possible conditions that could be negatively impacting your immune system. 

First, let’s review the immune system…

How Your Immune System Protects You

Your immune system is a powerful and complex defense network that works nonstop to protect you from threats like bacteria, viruses, fungi, and other harmful invaders. It has two main parts: the innate immune system, which provides a quick, broad response using barriers like skin and cells like white blood cells, and the adaptive immune system, which is more specialized, remembers past infections, and can respond more accurately the next time around.

Beyond fighting infections, the immune system is also skilled at distinguishing between safe substances, like nutrients in our food, and potential threats. For instance, immune tissues in the digestive tract are on constant alert, monitoring what we consume to ensure only beneficial nutrients are absorbed while harmful elements are managed.

This intricate system relies on a good supply of nutrients to perform at its best. It also functions optimally when there’s a balanced gut microbiome, low oxidative stress, manageable stress levels, and efficient mitochondrial function.

Now, let’s look at steps to support these critical elements of your immune system.

Steps to Build a Resilient Immune System

1. Balance Your Microbiome: A healthy gut microbiome is essential for a resilient immune system. Gut imbalances can lead to inappropriate immune responses, contributing to inflammation and disease. In my practice, I use comprehensive testing to assess gut health and create personalized protocols to restore this vital balance. This foundational approach goes beyond simply boosting immunity—it strengthens the body’s natural resilience.

If you’re interested in testing your gut microbiome, click here to learn more about how we can help.

There are also several supplements to consider for gut health. Probiotics are particularly beneficial, as they help maintain healthy levels of beneficial bacteria, essential for optimal digestion, nutrient absorption, and a balanced immune response.

Other supportive options include prebiotics, which feed these beneficial bacteria, and compounds like glutamine (GI Defend), which aid in gut lining integrity and overall microbiome health.

2. Reduce Toxin Exposure: Lowering your toxin burden eases the strain on your immune system, helping it function more effectively. Begin by swapping out personal care and cleaning products for cleaner alternatives, and consider air and water filtration for your home. Educating yourself about environmental toxins and ways to minimize exposure can significantly reduce inflammation and boost immune resilience.

For more insights on toxins download my free report, “How to Stay Safe in a Toxic World.”

3. Follow an Anti-Inflammatory Diet: Adopting an anti-inflammatory diet is one of the most powerful ways to reduce inflammation and strengthen your immune resilience. This diet centers on whole, nutrient-rich foods that nourish your body, support gut health, and keep systemic inflammation in check—all vital for a robust immune system.

For some delicious and health-conscious options, check out the #smartsplurges section on my recipe page!

The foundation of an anti-inflammatory approach includes eating a variety of fiber-rich, colorful foods like leafy greens, berries, cruciferous vegetables, and root vegetables.

These foods provide powerful antioxidants, vitamins, and minerals, along with fiber, which is essential for a healthy gut microbiome. A balanced microbiome reduces inflammation by supporting the beneficial bacteria that play a significant role in immune health.

I often recommend a Paleo-based approach to optimize immune function. This diet emphasizes natural, unprocessed foods while eliminating the most common inflammatory triggers, including:

• Gluten: Known to cause inflammatory responses in many people, especially those with sensitivities or autoimmune conditions.
• Dairy: Commonly inflammatory for those who are lactose intolerant or have sensitivities.
• Processed Foods: Typically high in preservatives, refined oils, and additives, these can trigger inflammation and disrupt gut health.
• Sugar: Excess sugar can spike blood glucose and insulin levels, leading to inflammation and suppressing immune responses.
• Alcohol: Limiting alcohol reduces stress on the liver and minimizes its inflammatory effects on the body.

Adopting this approach doesn’t just help with immediate immune function—it lays the groundwork for lasting health by keeping inflammation low, supporting your body’s natural defenses, and helping you feel your best. Focus on whole foods like lean proteins, fresh vegetables, healthy fats, nuts, and seeds. With time, you’ll notice improvements in energy, digestion, and immunity, as well as a newfound resilience against illness.

Read more about Acute Vs. Chronic Inflammation – Self Care For Chronic Inflammation here.

If you’re looking for nutritious recipes, check out my collection of paleo dishes—a perfect resource for healthy, flavorful meals. For even more inspiration, don’t miss my Soup Guide, filled with cozy, nutrient-packed recipes. 

4. Up your Protein intake: Protein is equally crucial, as it provides the amino acids necessary to support immune cell production and repair tissues, ensuring your body can quickly respond to any invaders. Incorporating lean sources of protein—such as nuts and nut butter, wild-caught fish, pasture-raised organic poultry, and grass-fed beef—By prioritizing antioxidant-rich foods and adequate protein intake, you create a strong nutritional foundation for lasting immune resilience.

Another great way to boost your protein is with a quality protein powder. Perfect Paleo Plus is a great option because not only does it contain over 20 grams of protein but it also has vitamins, and minerals that support detoxification and antioxidant status. 

5. Optimize Your Vitamin D Levels: Vitamin D is critical for immune function. Many people, even in the summer, don’t get enough due to limited sun exposure. Aim for optimal blood levels between 50 and 80 ng/mL. Have your levels checked annually and adjust supplementation accordingly. In the absence of testing, 5000 IU per day is a safe amount. Read more about vitamin D here.

6. Prioritize Quality Sleep: Poor sleep weakens the immune system and increases inflammation. Commit to a consistent bedtime, develop a relaxing evening routine, and limit screen time before bed. Quality sleep is essential for your body to heal and build immune resilience.

For sleep tips read Tips for Better Sleep.

Key Supplements for Immune Health

Supplements are a key component of my functional medicine approach, offering targeted support to optimize nutrient levels and strengthen immune defenses. Immune-support supplements play a critical role not only in maintaining everyday health but also in bolstering resilience when your body faces additional challenges, like travel or seasonal changes. Having these supplements on hand is invaluable for both prevention and recovery, allowing you to act quickly if you’re exposed to illness or begin experiencing symptoms.

Particularly when traveling, our bodies can be more vulnerable due to changes in routine, new environments, and potential exposures. A well-chosen selection of immune-supporting supplements can provide your immune system with the tools it needs to respond effectively, helping to reduce the severity and duration of illness. 

This preparation ensures you’re always ready, enabling faster recovery and giving you confidence that, no matter the situation, you’re equipped to protect your health.

At the first sign of exposure, it’s the ideal time to boost doses*, as certain supplements can help the body mount a quicker, more robust response to infections like the flu and COVID-19. 

For those at higher risk—whether due to age, underlying health conditions, or increased exposure—these supplements are especially important, offering an additional layer of protection to help the immune system respond swiftly and effectively.

Key Immune-Boosting Supplements

• Vitamin D: Often called the “sunshine vitamin,” Vitamin D is crucial for immune resilience. It helps regulate immune responses and reduce inflammation, making it a must-have, especially for those in regions with limited sun exposure. Most people fall short of optimal Vitamin D levels, and supplementation can help fill this gap, supporting everything from respiratory health to immune strength.
• Liposomal Glutathione: Glutathione is a powerful antioxidant known as the “master antioxidant” for its central role in cellular defense and detoxification. Liposomal forms enhance absorption, making it easier for the body to utilize, which helps to mitigate oxidative stress, protect cells, and support a robust immune response.
• Vitamin C: This antioxidant powerhouse is essential for producing and maintaining white blood cells, which are at the front line of infection-fighting. Regular Vitamin C intake supports shorter, less severe illnesses, making it a cornerstone of any immune-support routine.
• Zinc: Zinc plays a vital role in maintaining the integrity of the body’s barriers, like the skin and mucous membranes, which are the first line of defense against pathogens. Even mild zinc deficiencies can weaken immunity, making it essential to maintain adequate levels, especially during cold and flu season.
• Probiotics: A healthy gut is foundational to immune health, as the majority of the immune system is located in the gut. Probiotics help balance gut bacteria, reducing inflammation and promoting an environment where immune cells can function optimally. 
• Multivitamin: A high-quality multivitamin fills nutritional gaps, ensuring your body has a balanced supply of essential vitamins and minerals needed to support cellular and immune functions.
• Viramax: This targeted supplement combines immune-supportive nutrients and botanical extracts designed to enhance the immune system during times of higher exposure and stress.

Other beneficial supplements include Beta-Glucan (Daily Defend), which activates immune cells like macrophages, enhancing the body’s ability to recognize and destroy pathogens, and Astaxanthin, a potent antioxidant that supports immune resilience and reduces inflammation.

Incorporating these supplements into your daily routine can support a stronger, more responsive immune system, minimizing the duration and severity of illness if you do get sick. I encourage my patients and loved ones to adopt these measures, and I’ve witnessed firsthand the significant health benefits they provide.

Immune Support For Kids 

Along with providing nutritious meals and snacks, consider speaking with your child’s pediatrician about vitamins that can help strengthen their defenses against seasonal bugs, especially those picked up at school. 

To make immune support easy and enjoyable, I’ve created a comprehensive supplement kit specifically designed for kids—no pills to swallow, just kid-friendly forms they’ll actually enjoy! This bundle is perfect for building resilience, supporting immune health, and promoting overall wellness year-round.

Boosting Your Body’s Innate Defense: 6 More Tips

Resilience is a crucial concept when it comes to immunity. Building long-term resilience is key to supporting our immune system over time.

One reason the United States has been hard-hit by various infections is our population’s general lack of resilience. High rates of chronic disease and obesity, along with a diet heavy in processed and sugary foods, contribute to this issue. Additionally, poor health behaviors regarding sleep, exercise, and stress management leave our foundational health lacking.

To truly build immune resilience, we need to focus on the basics first. Once those are in place, we can move on to finer details such as optimizing vitamin D levels, nutrient testing, and mindset. Self-care is more important than ever, and establishing a healthy lifestyle now will enhance our ability to handle future viruses and other challenges life may throw our way.

Here are several more impactful ways to build and maintain immune resilience all year long:

1. Get Moving

Regular physical activity is a powerful way to boost immune function. Exercise increases blood circulation, which allows immune cells and antibodies to move through the body more effectively, helping to detect and fight off infections. It also reduces inflammation and can positively impact gut health, which plays a critical role in immune resilience.

Aim for at least 150 minutes of moderate exercise per week—whether it’s brisk walking, swimming, pilates, or strength training—to support a healthier, more resilient immune system. Even short bursts of movement throughout the day can be beneficial, so don’t hesitate to fit in a quick walk or stretch when you can.

2. Spend Time Outdoors

Nature offers remarkable health benefits, especially for the immune system. Time spent outdoors exposes you to sunlight, which naturally boosts vitamin D production—a key nutrient for immune resilience. Fresh air and natural surroundings can also reduce stress, lower blood pressure, and improve mood, all of which support immune health. 

Simply taking a few minutes each day to step outside, whether for a walk or some quiet time in nature, helps to lower inflammation and promote relaxation. In addition, outdoor activities can help improve sleep quality, which is essential for immune repair and resilience. Aim for at least 20–30 minutes of outdoor time daily to reap these natural benefits.

3. Check Your Zinc Status

Zinc is another critical nutrient for the immune system. It functions in both the innate and adaptive immune systems and plays a role in fighting respiratory infections. Zinc status tends to decline with age due to various factors, including lower intake of zinc-rich foods and decreased stomach acid.

An RBC zinc test or an oral zinc taste test can help determine your zinc levels. Consider 20-60 mg of zinc per day in divided doses. Zinc glycinate is an absorbable form that should be taken with food.

4. Include Magnesium in Your Daily Routine

Magnesium is involved in over 300 enzymatic reactions in the body and is essential for immune function. It supports antibody production and several immune cell functions. Since magnesium is often depleted in the food supply, supplementation is often necessary to achieve optimal cellular function.

Good dietary sources of magnesium include dark leafy greens, nuts, and seeds. Supplementing with magnesium glycinate at night can aid relaxation and sleep, which also supports the immune system. Magnesium can also be absorbed through the skin via Epsom salt baths or magnesium lotion.

5. Reduce Your Stress for Immune Resilience

Chronic stress is one of the most potent disruptors of immune function, compromising resilience and increasing vulnerability to infections. Prolonged stress can suppress immune responses, making it more challenging for the body to fend off illness. Reducing stress is essential for maintaining a robust immune system, and there are many effective practices to help cultivate calm and resilience.

Some helpful strategies for stress management:

• Glycine for calming support: Glycine is an amino acid that plays a dual role in the body: as a neurotransmitter and a sleep enhancer. Known for its calming effects on the nervous system, glycine can help lower anxiety and stress by promoting relaxation. It also helps regulate sleep cycles by supporting deeper, more restorative rest—a vital factor in immune resilience. Consider adding glycine to your routine, particularly in the evenings, to support a calm mind and sound sleep. Watch my video on glycine here.

• Practice gratitude: Adopting an attitude of gratitude can be transformative for stress management. Taking a few moments each morning to focus on what you are grateful for can set a positive tone for the day, enhancing your mood and overall outlook. Write down three things you’re thankful for each day; over time, this simple habit can help shift your mindset toward positivity and resilience. 

• Consider tools for mindfulness: Biofeedback tools, like the Muse headband, are valuable for those seeking structured ways to manage stress. Muse uses EEG technology to help guide your meditation practice, offering real-time feedback to deepen mindfulness and support a relaxed state. Consistent use can improve stress resilience, mental clarity, and immune health.

Incorporating these stress-reduction strategies into your daily life can significantly enhance immune resilience and overall well-being. Remember, every small step you take to reduce stress not only supports mental health but fortifies the body’s defenses against illness.

6. Incorporate infrared saunas or detox baths to boost immune health

• Infrared Saunas: These saunas use infrared light to heat the body from within, creating a deep sweat at lower temperatures than traditional saunas. This helps stimulate the immune system, encouraging white blood cells to fight infections and promoting detoxification to lessen immune strain. Infrared saunas also reduce inflammation, support heart health, and help lower stress levels, all of which enhance immune resilience.

• Detox Baths: Made with ingredients like Epsom salts, bentonite clay, and essential oils, detox baths promote toxin elimination through the skin, which can be especially helpful after travel, illness, or exposure to pollutants. One of my favorites is the Clear + Restore Bath—I even bring it with me while traveling for extra support if I encounter any unexpected exposures.

• Far Infrared Light (FIR): Specifically in FIR saunas, this light penetrates deeply to boost circulation, reduce chronic inflammation, lower cortisol, and activate white blood cells. It enhances detoxification, supports immune health, and complements overall wellness, particularly when paired with a healthy lifestyle.

Together, these practices actively support detoxification, circulation, and stress management—all essential for a resilient immune system.

Consistency: The Foundation of Resilient Health

True immune resilience doesn’t come from quick fixes or temporary boosts; it’s cultivated through steady, daily practices that nourish your body over time. By embracing these lifestyle choices, you’re not only strengthening your immunity but also fostering a balanced weight, supporting your best genetic expression, and building a shield against chronic diseases.

Next time you’re tempted by a quick fix, remember that your health story is uniquely yours, woven from many different factors that impact your well-being. Take a moment to look deeper and honor each component of this journey toward vibrant health. With consistent, compassionate effort, you can rewire your immune system and empower your body for a lifetime of resilience and vitality.

*Work with your healthcare provider to determine optimal dosing for immune support supplements.

References:

1. Dantzer, R., Cohen, S., Russo, S. J., & Dinan, T. G. (2018). Resilience and immunity. Brain, behavior, and immunity, 74, 28–42. 
2. Ménard, C., Pfau, M. L., Hodes, G. E., & Russo, S. J. (2017). Immune and Neuroendocrine Mechanisms of Stress Vulnerability and Resilience. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 42(1), 62–80. 
3. Early Nutritional Interventions with Zinc, Selenium and Vitamin D for Raising Anti-Viral Resistance Against Progressive COVID-19
4. https://nutrition.bmj.com/content/6/2/392