13 At-Home Tips to Strengthen Your Immune System

Cold and flu season is upon us! Follow these natural prevention tips to strengthen your immune system, maximize your antioxidant capacity, and fight off any infection, whether it be strep throat, influenza, or the CoronaVirus!

• BRIOTECH SPRAY – use it frequently throughout the day on your face, mouth, hands, and any other exposed surface. Also fill your essential oil diffuser with a 1:2 ratio of Briotech to water and run it at your home or work for at least 15 minutes. 
• VITAMIN C – vitamin C is a strong preventative, and has shown to decrease the length of symptoms of cold and flu and can be given as a capsule or powder. Citrus fruits and rose hips are high in vitamin C, but it’s also good to supplement 2-3 grams daily up to bowel tolerance. 
• ELDERBERRY SYRUP – elderberry syrup is a strong antiviral and tastes great! Find one made with honey and use it heavily (3 tsp daily) when sick or gently (1 tsp daily) if used for prevention. It is safe for children and comes in lozenges too! 
• VITAMIN D3 – beat the winter blues AND boost your immune system with vitamin D! It is essential for many metabolic and immune functions, and is a great choice for everyday support. Supplement 2,000 to 5,000 IU/day regularly, and up to 10,000 IU/day when sick.  
• VITAMIN A – 25,000 IU once daily with a meal. If active infection can double this dosage. But do not take this supplement if you are pregnant. 
• ZINC – zinc is involved in over 300 enzymes and necessary for normal immune function, wound healing, and even reproduction. Take 25-30 mg 2x’s per day with food. Note zinc can make you feel nauseous if taken on an empty stomach, but is tolerated by most when taken with adequate food. Also zinc picolinate or zinc citrate is best absorbed. Also try zinc lozenges every 2-3 hours (which should have 13-23 mg of Zn per lozenge). 
• HEALTHY DIET – adopt a whole foods diet high in veggies, fruits, whole grains, beans, and organic meats, while limiting processed foods, sugar, and alcohol. Boost your immune system further with antiviral foods (garlic, onions, ginger), antioxidant foods (berries, chocolate, pecans, kale), and liver supporting foods (artichoke, red cabbage, broccoli, beets). 
• ESSENTIAL OIL STEAM INHALATIONS – add 5-10 drops of an antimicrobial essential oil (organic only), such as Eucalyptus, Thyme, Tea Tree, or Rosemary, to a bowl of boiling water, drape a towel over your head and hover over the bowl, and breathe the steam deep in through your nose and lungs for five minutes. 
• FRESH AIR & MOVEMENT – support stress reduction and healthy immunity through movement and connection with nature. Walking outside helps us relax and calm our bodies amongst our busy routines. Aim for at least 30 minutes outside daily, rain or shine. 
• PRIORITIZE SLEEP – a good night’s sleep allows our body time to rest, heal, and defend us against disease.  Melatonin is produced during sleep which increases immune function, detoxification, and growth hormone. Get at least 7-8 hours nightly.
• GARGLING – gargling helps clean the back of your throat and prevents upper respiratory infections. This also stimulates your vagus nerve which is responsible for improving digestion, modulating your immune system, and lowering stress. Add gargling to your morning and/or nightly routine when you brush your teeth and reap the benefits. Regular or salt water works.
• DRINK FRESH FILTERED WATER – drink  ½ to ⅓ of your body weight in ounces daily. Filtered water is better than tap, so buy filtered water in the store or invest in a home Berkey Water Filter. 
• OTHER HEALTHY HYGIENE HABITS – don’t underestimate the benefits of washing your hands often, coughing into your elbow, and covering your cough!