I want to share with you 12 science-backed ways to boost your immune system today.

Now more than ever, people are obsessed with boosting and protecting their immune system. Everyone is jumping on the bandwagon because it’s relevant, important, and incredibly “trendy.”

I’m here to tell you that I’ve made the immune system relevant and important long before now. And I will continue with the trend long after this season of life.

Why?

Because remember, most of the immune system cells lie within the gut.

The ONLY thing I care about on A Gutsy Girl is the gut. 

If you’ve been around for any length of time and have adopted many of the things I teach, preach, and practice, you’re already well on your way to a stronger immune system. And if this is your first time here – welcome – you’re about to reap the benefits of my extensive research, writing, and personal trials, errors, and — yes — successes.

But today it’s all about the science. I have 12 science-backed ways to boost your immune system.

12 Science-Backed Ways to Boost Your Immune System

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p.s. Because this is a professional website and I’m constantly citing my resources and references, linking to the sources is nothing new. But because I’m telling you that they are “science-backed” ways, I’ll put the source for each right in line with the item.

1. Gut

   70-90% of the immune system cells can be found within the gut. I don’t need to say anything more on that. And, in fact, even though you’ll find “a healthy diet” listed as a science-backed ways to boost the immune system, I’m not putting it on this list. The reason is that I need you to understand that the diet which heals your gut is the one you need for boosting your immune system. All the vitamins, minerals, and nutrients from “a healthy diet” are almost useless unless you can absorb them, too. Heal that gut! Need ideas for where and how to start? Click HERE.

2. Take a probiotic

   One of the major mechanisms of probiotic action is through the regulation of host immune response. source I take the Just Thrive Probiotic, as does our entire family. In fact, It’s not just their probiotic, but I also couple the probiotic with the Ultimate IgG Immune and Digestive Support. Both of these are proven to help fight a virus. (Code: AGUTSYGIRL at the Just Thrive checkout HERE to save 15% on anything from them.)

3. Don’t smoke

   Smoking harms the immune system and can make the body less successful at fighting disease. Additionally, smoking is known to compromise the equilibrium, or balance, of the immune system. This increases the risk for several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks the body’s healthy cells and tissues). source

4. Exercise regularly, not excessively

   These data confirm a positive effect of moderate exercise on immune function and a decrease in susceptibility to viral infection by inducing Th1 cytokine profile shift. However, prolonged and overtraining exercise causes numerous changes in immunity that possibly reflects physiological stress and immune suppression. source

5. Adequate Vitamin C intake

   Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. source Learn more with Vitamin C for Gut Healing HERE.

6. Get enough Vitamin D

   The active form of vitamin D tempers the damaging inflammatory response of some white blood cells, while it also boosts immune cells’ production of microbe-fighting proteins. Adults who have low vitamin D levels are more likely to report having had a recent cough, cold, or upper respiratory tract infection. source Want more? Check out Vitamin D3 for Gut Health HERE.

7. Consume alcohol only in moderation

   Clinicians have long observed an association between excessive alcohol consumption and adverse immune-related health effects such as susceptibility to pneumonia. source

8. Get more sleep

   Sleep and the circadian system exert a strong regulatory influence on immune functions. source For a full review on my own sleep study, check THIS out.

9. Snuggle those pets

   Living with a pet as a child also revs up your immune system. In fact, just a brief pet encounter can invigorate your disease-defense system. In one study, petting a dog for only 18 minutes raised immunoglobulin A (IgA) levels in college students’ saliva, a sign of robust immune function. source And also, pets are great for the microbiome, which goes back to number one on this list!

10. Stress less

    Prolonged periods of intense stress can affect the immune system, according to the National Cancer Institute. Stress makes the brain boost production of the hormone cortisol, which impairs the function of infection-fighting T cells. source Stressing less is hard and complicated, amiright? But it doesn’t have to be. I’m here to help. Check out THESE ways to manage it.

11. Hydration nation

    Staying hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness. source Water is critical for digestion, too.

12. Skincare

    The skin is your body’s largest organ and plays an important role in overall immunity by providing a barrier of protection to the body. Skin is the first thing that pollution, chemicals, and all the crud from the environment touches. So why would we add even more through our personal care, skincare, and makeup products? Reduce your exposure to carcinogens and environmental toxins by choosing BPA-free products, natural cosmetics and beauty products. source Go on a FREE 12-Day to Safer Beauty Journey HERE and/or check out my recommendations via the ‘Makeup, Skincare, Personal Care’ tab HERE.

And there you have my 12 science-backed ways to boost your immune system. 

Let’s all get “boosted!”

If you liked this post, you might also enjoy:

1. 15 Supplements for Stomach Lining Support
2. Fight a Virus by Protecting Your Gut
3. Immune Boosting Gut Health Support

Xox,
SKH