Top Four Tips for a Strong and Healthy Immune System


Top Four Tips for a Strong and Healthy Immune System

Strengthening the immune system is not just something that should be focused on during cold and flu season. A healthy immune system relies just as much on physical health as it does on mental health, and can be strengthened in a variety of different ways!

For a healthy immune system, it is important to be focusing not only the foods you are consuming, but also regular movement in whatever form best suits you. Quality sleep is also imperative to a strong and healthy immune system, as is good mental health practices. 

Below are my top tips for the foundation of a healthy immune system:


Probiotic bacteria are AMAZING! 70% of our immune system lives in our gut. The little microbes that reside here affects everything from digestion of food, absorption of nutrients, and mood regulation! Supplementing a probiotic is an excellent way to ensure we are encouraging a healthy balance of bacteria, as is eating fermented foods (naturally high in probiotic bacteria) such as kimchi, sauerkraut, tempeh, miso, and kefir. 

Sunshine – and vitamin D supplementation 

Vitamin D deficiency is associated with a compromised immune system. Make sure that you’re getting sufficient sunlight and fresh air (when accessible) and supplementing with a good quality vitamin D through the winter months, and into summertime if you’re not outside daily! When choosing a vitamin D supplement, ensure that it is oil based (vitamin D is a fat-soluble vitamin, so it must be attached to be absorbed), and avoid the little white tablet type as these are hard for the human body to absorb. 

Nutrient dense, whole foods

Eat the rainbow! Nature has given us so many nutrient rich, colorful whole foods. Focus on consuming antioxidant rich fruits and vegetables, dark leafy greens, other colorful vegetables, whole grains, nuts and seeds. These whole foods are rich in live, bioavailable nutrients that will be readily absorbed and go to work in creating your strong, healthy immune system! 

Get adequate rest, and optimize sleep

I cannot overstate the importance of getting adequate rest and high-quality sleep! Sleep not only restocks our immune system, but also improves our ability to learn, make logical decisions, and keeps our memory sharp! Sleep is also crucial to healthy mood balance, and helps our bodies and our minds cope with stress.


Written by: Quinn Ponton, CNP