How To Boost Immune System When Sick

In this post I will be sharing ways to naturally boost your immune system when you are sick. I will also be sharing my favorite supplements for boosting the immune system, including the ones I give my kids. These are all things that have personally helped my family, and are backed by scientific research (all sources cited at the end).

*The information provided on Amandajolopez.com is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Amanda Lopez is not liable for how the information is used and cannot be held responsible or guarantee any results. Amanda Lopez is simply serving as a coach, mentor, and guide to help you reach your own health and wellness goals through simple holistic remedies and healthy lifestyle changes.

COVID-19 Experience

About 2 months ago, my family got hit with the dreaded COVID-19 virus. Even though I was a bit nervous about how everyone’s body would react, I felt well prepared for the fight. We were already practicing many of the immune-boosting strategies I have listed below.

I knew exactly which supplements I would be adding in, and immediately ramped up all the immune support. My husband and I were both super blessed with mild cases, and my kids were completely asymptomatic. I can’t say for sure if any of these immune-boosting factors contributed to our fortunate situation, but I can say that I feel pretty confident they could have possibly helped.

How To Naturally Boost the Immune System for Free

There are so many ways that you can naturally boost your immune system for FREE! As much as I love supplements, it’s the simple, free medicine that can truly transform your health. A lot of these may seem like no-brainers, but many of us lack these simple habits in our everyday life.

*This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.

Hydration

I know you saw that one coming right? We all know we should be drinking more water, yet we live in a nation that is chronically dehydrated! On an average day, we should be drinking at least half our weight in ounces of water. So if you weigh 150lbs, you should drink at least 75 ounces of water daily.

When you are sick this is even more important! Fluids help to flush bacteria and viruses from your system. Fluids also help break up congestion and mucus build up in our bodies. (1)

I highly recommend sticking to warm liquids, and staying away from cold liquids when sick. In traditional Chinese medicine, warming foods and liquids are highly encouraged, especially when sick.

You can incorporate other liquids besides water. Teas, broths, and coconut water are great choices for extra nourishment. Some of my favorite teas to drink when I’m sick are echinacea, elderberry, ginger, and green teas. Coconut water is great at replenishing electrolytes. If you don’t like the taste, opt for one blended with real fruit and no other added ingredients.

Movement

Movement is extremely important when it comes to boosting the immune system. Movement increases circulation and helps to move the lymphatic system. The lymph is what helps flush toxins out of our body and doesn’t naturally pump on its own, so it needs any help it can get. (2)

If you’re very weak, you can just sit up in bed and move your arms or legs in circular motions, and do stretches. Get up and take a short walk around the house or in the backyard. You can also jump on a rebounding trampoline as well. Anything you can do to get a little movement can be helpful.

Sunlight

My absolute favorite way of boosting the immune system when sick is sunlight exposure. So powerful in so many ways. For years the sun has been demonized due to the risk of skin cancer. However, at least 30 minutes of sun exposure on the skin daily can be very beneficial.(3)

The sun is the best source of Vitamin D, which is critical for immune support. The sun also boosts serotonin, a critical chemical in the brain that enhances mood and happiness. When you’re sick you can tend to get depressed. Anything that can boost your mood will make you feel much better. (4)

The sun also reduces inflammation and energizes T-cells in the body. T-cells play a big role in immunity and helps to fight infection. (5)

Personally, I always apply my favorite mineral SPF on my face before sun exposure because I’m trying to keep this face youthful as long as possible. However, in order to absorb all the benefits of the sun, you can’t be wearing SPF. If you burn easily, try increasing your sun exposure by 5-minute increments until you work your way up to at least 30 minutes.

Always practice the best judgment when exposing your skin to the sun. Too much sun exposure can definitely have its risks. (6)

Laughter

I mean who doesn’t love a good laugh? one of my favorite things to do is to just die of laughter with family and friends. Laughter reduces stress hormones, lowers blood pressure, and increases circulation. It also releases endorphins in the brain and stimulates organs. Studies even show that laughter increases anti-infection antibodies, T-cells, and natural killer cells in the body! Isn’t that incredible?! (7) (8)

I know when we had COVID-19 my husband was the first to show symptoms. We immediately isolated from each other and I lost my favorite laughing partner for a few days. Once I became ill, we reunited and it felt so good to watch stupid shows and laugh together.

Even if you are alone, call a friend or watch a comedy show to stir up some joy and laughter. When we are sick we can get caught up in sadness, rightfully so. However, seeking out a few minutes of laughter can be truly beneficial.

Sleep and Rest

Of course this list wouldn’t be complete without adding sleep and rest. Do not push your body to do more than it is capable of. Listen to your body, and don’t feel guilty for resting and sleeping longer than usual. Your body NEEDS extra rest in order to heal. (9)

I personally am not a napper and I struggle with sleep, especially when I don’t feel good. I took some of this Best-Rest Formula by Pure Encapsulations to help me sleep. It has some amazing benefits that I will talk about more in the supplement section of this post.

Nutrition

Fueling your body with nutritious foods that can help support your immune system is super important! You want to make sure to eat warm, cooked, nutrient dense foods like chicken soup. Stick to REAL food and choose organic when possible. Try adding plenty of onion and raw garlic to your foods. These foods are great at fighting off virus and infection.(10)

Stay far away from processed foods, fast food, sugar, and dairy. These foods only weaken your body’s ability to fight infection. Sugar weakens the immune system and promotes inflammation, which is exactly what you don’t want. Dairy can irritate the throat and make phlegm thicker. (11)(12)

When I’m sick I often crave carbs. So I opt for things like baked sweet potatoes and rice cooked in bone broth. If you don’t have an appetite, that’s okay. Your digestion may need time to rest while your body heals. Just make sure to sip on plenty of liquids. I highly recommend bone broth, tea, and coconut water.

If you are too weak to prepare food and don’t have someone to cook for you, look for a local restaurant with soups or meat, rice, and cooked veggies. Optimal nutrition while sick can really increase your chances of getting better as soon as possible.

Supplements To Help Boost The Immune System When Sick

These are some of the supplements my family and I have taken to help boost our immune systems. Some of them I take daily, and some I only add in when sick. Be sure to consult with your doctor or pediatrician before adding any supplements to your or your child’s diet.

Melatonin

I have so much trouble sleeping, especially when I’m not feeling well. My husband is so opposite and sleeps like a rock! I really enjoyed taking this Best-Rest Formula by Pure Encapsulations before bed. It helps to promote more restful sleep which is much needed.

Melatonin is a known anti-inflammatory. Studies even show that melatonin can play a therapeutic role in fighting certain viral diseases, including COVID-19.(13) This formula also contains a lot of other beneficial ingredients for sickness and sleep like GABA, lemon balm, valerian root, Hops extract, passionflower extract, chamomile, and L-theanine.

Whole Food Vitamin C

We all know that Vitamin C plays a vital role in boosting the immune system.(14) I always up my vitamin C intake as soon as I get sick. Try choosing vitamin C from a whole food source like acerola for best absorption. A liposomal form is an amazing option as well.

Personally, I take this Adrenal Cocktail from Jigsaw Health daily. It has whole food vitamin c, potassium, and sodium for electrolyte support. It doesn’t taste very good, but I honestly don’t mind. I’ve included a couple of other good vitamin c sources below.

Liposomal Glutathione

Glutathione is known as a master anti-oxidant. It promotes T-cell function and plays a crucial role in immune health.(15)(16) Liposomal is the best form for absorption. I’ve started taking this consistently and have really high hopes for its impact on my health.

It’s another one that doesn’t have great taste. I’ve included a couple of different options below.

Probiotics

Gut health affects our whole entire body system. A majority of our immune system is actually found in the lining of our guts. Incorporating a good probiotic into your daily regimen is crucial. Studies show that when probiotics and prebiotics are combined they can have a positive effect on the immune system. Plus, whenever I’m sick my digestion seems to need the added support.(17)

I like to take spore-based probiotics because they have a better chance of actually surviving through your digestive system. There are so many different types of probiotics that can benefit you in different ways. I will link a few different types I like below. You can usually sprinkle 1/4 to 1/2 of a capsule into your children’s food as well.

supplement for boosting the immune system when sick

Zinc

Zinc is another great vitamin known to help boost the immune system when sick. Once I got sick, I incorporated this ZincPlus formula by Organic Olivia. It not only has zinc but other antioxidants and flavonoids that can support healthy gut and lung microbiomes like quercetin and orange peel. I’ve included some other great zinc supplements as well, including drops that can be easier for child dosing. (18)

I also took this Microbiome Guard tincture by Organic Olivia as well. Both of her parents had severe cases of COVID. Through her personal journey and research, she then formulated this formula and the zinc one to help others who may become sick. This tincture helps to support your lungs and respiratory system.

Vitamin D and K

Vitamin D helps to decrease the ability of viruses to replicate and grow. Most people are Vitamin D deficient and would benefit from incorporating a supplement.(19) However, be careful not to take vitamin D without vitamin K2 as well. These two vitamins work synergistically, and vitamin K2 makes sure that your calcium goes where it needs to go, and doesn’t calcify soft tissues in the body.

I love these Vegan D3 + K2 drops by PURE TheraPro. They contain not only K2 but MK-4 and MK-7 as well. I take these drops daily and give them to my kids as well.

Colloidal Silver

I incorporated this tasteless liquid into the whole family’s routine once we became sick. Colloidal silver is a powerful anti-bacterial and anti-microbial. We took it internally, and we also nebulized it several times a day with this device we got from amazon. We did this to help kill any bacteria in our nose and lungs. (20)

Elderberry

Elderberry is another the whole family took once sick. My youngest didn’t like the taste so much, but it didn’t seem to bother anyone else. Elderberry is high in vitamin C and other immune-boosting anti-oxidants. studies show it can actually decrease the duration of cold and flu symptoms. Make sure to find an elderberry supplement that isn’t full of too many sugars and other junk. (21)

Kid’s Multi-vitamin

Kid’s multi-vitamins can be full of junk and sugar, basically glorified candy. I always make sure to find a whole food source of vitamins with methylated B vitamins, and folate to ensure the best absorption and bio-availability.

One of my favorites is Mykind organics kids gummies. They use all organic fruits and veggies for their vitamin blend. The taste isn’t amazing, but my kids don’t mind it. My youngest has a very sensitive gag reflex when it comes to vitamins. I make sure they are taking these daily, especially when sick to help keep their immune system nice and strong.

Get well Soon

Like with any sickness, it will take time to recover. Relax and incorporate a few of these immune-boosting strategies to help your body put up the best fight. I hope sharing my experience and favorite immune-boosting practices can be helpful to you.

Leave a comment down below if you enjoyed this blog post. Let’s connect on Instagram @amandajolopez where I share more about clean beauty and healthy living.

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Comments

Kimberly

March 5, 2021 at 6:42 pm

Thanks for all the info I definitely want to get me some colloidal silver and a better whole food vitamin C to start taking thanks for all your hard work it was a great job I learned a lot!

- Amanda Lopez
  
  March 7, 2021 at 1:25 pm
  
  Aww, thank you!! I’m so glad it was helpful for you. Those are some great supplements to incorporate.
  
- Kristina
  
  November 15, 2021 at 8:42 am
  
  Thank you for all the information and insight! I will definitely try all these!
  
  - Amanda Lopez
    
    November 15, 2021 at 11:29 am
    
    You are very welcome! Hope it helps!
    
Delia

March 14, 2021 at 6:41 pm

Great information on these amazing supplements, you sure have done your research. I can’t wait to try the Vegan D3+K2 drops.
Thank you for sharing!

- Amanda Lopez
  
  March 22, 2021 at 12:16 pm
  
  Aww thank you!! I tried to provide as much information as I could. I’m glad it was helpful to you. The D3 + K2 drops are a must!