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7 Ways To Support Your Immune System Holistically

7 Ways To Support Your Immune System Holistically

Winter is definitely here and you may be wondering: Is my immune system in good shape? 

It's that time of year again: warm soup, wool socks, and...unwelcome sniffles. We all feel rundown at times but, there may be some steps you can take to support your body's natural defenses (hint: it takes more than just vitamin C).

At Primal Harvest, we believe that the best way to maintain your health and wellness is by doing so holistically; which means caring for the body as a whole, not just by the sum of its parts.

Making some key healthy choices and lifestyle changes can have multiple health benefits when it comes to keeping the body's immune system strong and functioning normally.  



It’s easy to take our immune system for granted - half of the time we aren’t even aware of what it’s doing for us. Supporting a strong and healthy immune system begins with long-term healthy lifestyle habits, plenty of fresh whole foods, exercise, adequate sleep, stress management, and a few proven essential vitamins, minerals, and herbs.

There's a reason why we tend to feel our best when we're regularly including these healthy habits in our routines. Supporting our bodies from the inside is absolutely essential for keeping our immune cells happy and healthy. It's no wonder so many say that food can be the best medicine or make us feel our worst.


The immune system is a network of structures and processes within your body that protect against illness, disease, and foreign bodies. It does this by identifying threats, such as viruses and bacteria, differentiating them from your body’s healthy tissue, and then working to eliminate them.

A healthy immune system acts as the main gatekeeper to the rest of your body, deciding who gets in and who gets kicked out. In a way, it’s almost like a bouncer at a nightclub or the security check at an airport!


Your immune system is your biggest defense against bacteria, germs, viruses, cell changes, and other harmful substances. When healthy and strong, it actively fights against harmful cells and protects your body from foreign invaders.


Strengthen Your Body's Natural Defenses



  1. Get plenty of sleep: Your cells are not able to properly repair themselves when you’re sleep-deprived. Aim for about 8 hours of quality, uninterrupted sleep per night. Improving your sleep is one of the first steps towards better health and keeping your natural defenses strong.

  2. Take a high-quality probiotic: Over 70% of your immune system’s cells reside in your gut. Many studies suggest that your gut is strongly tied to your immune health and overall wellness. Taking a probiotic supplement with the right strains (like the LA-14 in our Primal Probiotics) may help to support both your gut and immune health.

  3. Avoid alcohol and tobacco: Excessive smoking and drinking can wreak havoc on your immune system. If you smoke, speak to your doctor about how you can construct a plan to help you quit as soon as possible.

    broccoli and bell pepper for immune health

  4. Eat plenty of fruits and vegetables: Especially dark, leafy greens like spinach. Fruits and vegetables are packed with the nutrients that we need to stay healthy and help fight against getting sick.

    Including essential vitamins and minerals such as vitamin C, vitamin E, and zinc in your diet are vital for maintaining a robust immune system. One simple tip is to aim for the rainbow when it comes to filling your plate! This means antioxidant-rich green vegetables like broccoli to vitamin C-packed red bell peppers. If your diet is often less than ideal or you're constantly on the go, try adding a daily green powder to your routine to help prevent nutritional deficiencies.

  5. Decrease stress levels: Increased levels of cortisol due to stress can damage immune responses. If you struggle to manage your stress, now is the time to try and implement some healthy stress reduction methods in your daily routine. This can be anything from yoga, meditation, journaling, or walking in nature.

    multivitamin for immune function

  6. Take a multivitamin or immune booster: It's important to eat plenty of immune-boosting foods containing essential vitamins like C, B6, D, and E, and nutrients such as selenium and zinc. A quality immune booster or targeted multivitamin supplement can help fill in the gaps with essential vitamins and minerals required for strong immunity. Learn more about our Immune Support Bundle here.

  7. Focus on a healthy lifestyle: Studies show that regular physical activity and plenty of water can strengthen your immune system. In addition to sticking to an exercise routine, this also means avoiding toxins contained in alcohol, overly processed foods, and the like. When you treat your body with the respect it deserves, your immune system will care for you in return!

Whether it’s fighting the colder months or simply feeling your best, supporting your immune system is vital to protecting the thing we all hold so near and dear to our hearts… our health.


Thanks for reading our blog! Want more healthy recipes, free fitness tips, discounts on supplements, and the first look at Primal Harvest content? Join our Facebook Tribe! We’re a community of like-minded people ready to take charge of our health by teaching each other what we learn!


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