5 Tips & Tricks for Strengthening Immunity

Your immune system is an interconnection of organs, cells, and proteins that work night and day to protect the body from foreign (and potentially dangerous) materials that may compromise your health.

An autoimmune reaction or allergy is when our immune system mistakenly identifies “self” cells as “non-self” cells, also referred to as antigens.

When you strengthen your immunity, you increase your bodies effectiveness to discern what is a true threat, and what is not. 


My 3 Favorite Herbs/Supplements for Immunity:

1. Echinacea

Research supports that one of Echinacea’s strongest uses is for a recurring infection. “A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that Echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used Echinacea to prevent the common cold."

A 2003 study found the immune support activity from Echinacea, especially in response to upper respiratory infections.

My Favorite Intake Method:

Echinacea Goldenseal Tincture

If even a roommate or co-worker seems to be getting sick, I take 1 tsp of Echinacea tincture up to 3 times per day.

Click for my favorite brand. 

2. Elderberry

A Hippocrates favorite!

Elderberry is used often for its support in fighting cold, flu, allergies, and inflammation.

A research study has supported the fast-acting results of Elderberry when taken within the first 48 hours of premature cold and flu symptoms. It was supported that the duration and severity of the sickness were lessened when Elderberry was taken. 

My Favorite Method of intake:

Elderberry tincture – 1tsp, 3 times a day.

3. Probiotics


Strengthening the gut is the FIRST step to a strong immune system.

Probiotics are foods or supplements that house digestive bacteria that support the colonization of healthy microorganisms in our gut.

Taking probiotics regularly can lower your chances of getting a cold; further, reducing the symptoms if you do end up catching that cold.

When looking for a probiotic supplement, choose one with the following bacterial strains:

  • Lactobacillus acidophilus

  • Lactobacillus plantarum

  • Lactobacillus rhamnosus

In alternative medicine, we often trace back allergies or cold/flu ailments to the gut – Leaky Gut, to be more specific.

Our gut is a muscle and when it loses tonification, proteins pass through the intestinal lining and into the bloodstream before they have been processed.

So, now the body does not quite recognize the proteins and ultimately sends antibodies to fight off these (what seem like) “harmful” materials. Unfortunately, we’ve got a double-edged sword, friends…



Exercising aids in the body’s natural mechanism to ‘cleanse’ and ‘detoxify’ your respiratory system and promotes a more ‘active’ immune systems. When you exercise, your White Blood Cells circulate quicker, allowing them to detect harmful perpetrators.

Additionally, the quick rise in body temperature is a helpful way for your body to fight bacteria and infection.

Lastly, exercise promotes the release of your 'happy' hormones – endorphins (think Elle Woods from Legally Blonde...). This conversely, reduces the release of stress hormones, which often contributes to a quicker lapse into illness and inflammation.



I don’t think I can stress this point enough…

First and foremost, sleep is like pressing the 'refresh' button on the body and brain. 

"Sleep is the golden chain that binds our health and bodies together." Thomas Dekker

During sleep, physiological cleansing takes place in your heart, blood vessels, and brain; your body sifts through memories, toxins, hormones, and immunity protocols.

When you sleep, your body releases proteins, called cytokines - proteins that help ward off illness. When lacking in a sufficient amount of cytokines, your bodies defense is simply not up to par, thus threatening your immunity. 

Lastly, when your body does not get enough sleep, you begin to secrete stress hormones (notably, cortisol), which have a natural inflammatory response in the body – further, increasing you 'stress response' and compromising your bodies ability to remain strong and healthy. 


If you have any further questions, please don’t hesitate to email me, or visit my consultation pages for one-on-one consultation packages.

*This information is for educational purposes only. Please consult a healthcare practitioner before administering use, especially if pregnant, nursing, on medication. This information has not been evaluated by the Food and Drug Administration. This information is not to be used for diagnoses, treatment, or prevention of disease. 

Marina ZahranComment