How to Build an Immune Boosting Routine That Actually Supports You
Our immune system is constantly working around the clock, not just to ward off bugs during flu season, but to help us heal, recover, and maintain balance all year round. If you’re feeling run-down, catching every cold that comes your way, or maybe you’re just wanting to support your body a little more mindfully, this one’s for you. Knowing how to build an immune boosting routine that suits your unique body is key – because no two immune systems (or lifestyles) are the same. So instead of generic “quick fixes,” let’s talk about real, sustainable habits that nourish your health long term.
Start with the foundations
It might sound simple, but your daily choices really do matter.
Sleep: Aim for 7-9 hours of quality, consistent sleep each night. Poor sleep can significantly suppress immune function, and no supplement will override that.
Wholefoods-first approach: Think colourful vegetables, fibre-rich wholegrains, healthy fats, and lean proteins. Nutrients like vitamin C, zinc and selenium play essential roles in immune health… not to mention they’re most bioavailable in real food.
Hydration: Dehydration can impair your lymphatic system, which is crucial for immune function. Herbal teas, filtered water and mineral broths are all great ways to stay hydrated and support your body gently.
Support your gut, support your immunity
Around 70% of your immune cells reside in your gut. So, if you’re serious about building an immune boosting routine, gut health has to be part of the picture.
Include prebiotic foods (like onions, leeks, garlic, and green bananas) to feed your beneficial bacteria
Add probiotic-rich options (like sauerkraut, kefir, miso or good-quality yoghurt) to encourage microbial diversity
Watch out for inflammatory triggers like excess sugar, alcohol or ultra-processed foods – they can throw your gut (and your immune system) out of balance
And if you’re dealing with bloating, irregular bowels or skin flare-ups? That’s your gut trying to get your attention.
Layer in targeted support
Once the basics are in place, certain nutrients and herbs can give your immune system that extra support – especially during periods of high stress, low energy, or seasonal transitions. Some of my favourite immune allies include:
Astragalus, a gentle adaptogen that supports immune resilience
Vitamin D, especially important if you work indoors or are low in sun exposure
Zinc for healthy white blood cell function
Echinacea, traditionally used at the first sign of illness to help shorten duration
Of course, quality and dosage matter. What works for one person may not suit another, particularly if you’re pregnant, breastfeeding, or managing another condition.
Don’t overlook the mind-body connection
Chronic stress and nervous system dysregulation can have a suppressive effect on your immune system over time. I see this often, particularly in clients juggling busy careers, families, and never-ending to-do lists. Incorporating daily practices like deep breathing, mindfulness, movement you enjoy, and time in nature can help recalibrate your stress response and keep your immune system in balance. Even something as simple as eating meals slowly (without screens!) can activate your parasympathetic nervous system and support digestion and immunity.
Ready for something more tailored?
If you’re curious about how to build an immune boosting routine that aligns with your body, your stress levels, and your health history, I’d love to support you through a more personalised approach. Whether you’re experiencing frequent infections, navigating autoimmune conditions, or just want to feel more energised and resilient, naturopathic care can help uncover what your immune system really needs… beyond guesswork or “one-size-fits-all” advice.
At WHealth Naturopathy, I use a blend of nutrition, herbal medicine, and functional testing to create strategies that are both effective and achievable for real life. You don’t need to overhaul everything overnight – just take that first step. Book a discovery call today if you’d like to explore whether we’d be a good fit to work together.
