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How Can I Boost My Immune System As The Seasons Change?

How Can I Boost My Immune System As The Seasons Change?

We all know as the seasons change allergies, colds, and overall wellness are harder to maintain. You’re probably wondering how you can best protect yourselves and your loved ones from feeling bad as the weather shifts from summer to fall then winter.

We feel the exact same way and that’s why we wanted to share a bit more about the precautionary steps we may be able to take, together. We think that when it comes to cold season, it’s especially important to equip yourself with as much knowledge as possible in order to protect yourself.



So what might these means of protection be exactly?

The best thing we can do is to boost our body’s illness-fighting capabilities by keeping our immune system as healthy and strong as possible. 


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

Our immune system is our primary line of defense against dangerous pathogens, viruses, bacteria, and other harmful substances. When damaged, we are left incredibly vulnerable and more susceptible to illnesses of all kinds.

The immune system is a complex bodily system that requires a healthy balance of foundational vitamins and minerals, hydration, adequate sleep, stress management, proper diet, and more. There is no single 'magic solution' that will heal a weak immune system overnight. 


Your immune system is your biggest defense against bacteria, germs, viruses, cell changes, and other harmful substances. When strong, it actively attacks and destroys dangerous cells and protects your body from foreign invaders. We rely on our immune system every day, yet so often we forget to take care of it. Come with us on a journey to stronger immunity, less doctor visits, and an overall healthier way of life.


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 for optimal health.

Getting enough sleep is actually more essential to our overall health than we often realize. It's vital to physical performance, mental health, emotional wellness, appetite levels, skin health, digestion, overall mood, and so much more. A lack of sleep has also been linked to a higher risk for many health complications.

One study in the Archives of Internal Medicine found that out of the 153 volunteers they studied for 14 days, those sleeping less than seven hours nightly were almost three times as likely to catch a cold than those getting eight or more hours. 

2. Take a high-quality probiotic

Over 70% of your immune system’s cells reside in your gut. Since your gut is unavoidably tied to your immunity and overall wellness, a probiotic supplement with the right strains (like the LA-14 in our Primal Probiotics) is an absolute must-have!

Probiotics are live microorganisms taken as a supplement that is designed to improve or restore healthy gut flora. They can also often be found in yogurts and many fermented foods such as sauerkraut and kimchi. Drink kombucha if you don't like fermented foods! 

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. Alcohol and tobacco, especially when used together, can also lead to dehydration which is detrimental to your health. Your body needs plenty of hydration, especially if you aren't feeling well.

4. Eat plenty of fruits and vegetables (vitamin C!)

Especially dark, leafy greens. Or 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.

Fruits and vegetables are essential to a well-balanced diet. We have been told this since we were children, but somehow most adults don't actually get the recommended daily amount.

The reason we are told to eat plenty of fruits and vegetables is to get the most vitamins and minerals our bodies need for optimal function. When it comes to immune health, vitamin C is your go-to antioxidant. Vitamin C is involved in many parts of the immune system because it promotes the production of white blood cells. White blood cells are the cells that fight seasonal infection. It's common to take a vitamin C supplement regularly.

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 research healthy stress reduction methods, such as yoga, meditation, journaling, or walking in nature.

Try turning off social media for the day. Studies show that, though human interaction can relieve feelings of stress, social media can also create a lot of pressure to create the stereotype that others want to see and also being as popular as others. These expectations can leave us feeling stressed or down. Read more about ways to relax in our recent blog post about National Relaxation Day.

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 support supplement or targeted multivitamin supplement can help fill in the gaps with essential vitamins and minerals required to maintain a healthy immune system. Learn more about our Immune Support Bundle here.

You can’t lead an unhealthy lifestyle and expect a multivitamin alone to prevent health issues. But, taking vitamin and mineral supplements certainly can make a big difference when combined with other healthy lifestyle choices. 

7. Focus on a healthy lifestyle

Studies show that regular physical activity and plenty of water can strengthen your immune system. 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 the common flu or any potentially threatening illness or virus, boosting your immune system is vital to protecting the thing we all hold so near and dear to our hearts… our health.

That's why we've been working day and night to combine these most fundamental immune support elements into convenient, safe, and powerful holistic supplements, like our Primal Immune Defense and Primal Greens.

Summary: Boost Your Immune System

Overall, your focus should be on your immune system. This might seem obvious, but sometimes we forget to put into action the habits that will keep our immune systems strong. A healthy immune system is easy to take for granted. If you follow along with the above ways to boost your immunity your overall health will benefit.

Cold season is around the corner, so take these tips with you into winter. Regular exercise, a nutritious diet, and plenty of sleep are three of the most important tips listed - and a good place to start!

With all of the seasonal treats (pumpkin loaves, flavored lattes, and pies) it can be tempting to eat foods that are not normally recommended for healthy living. You can absolutely treat yourself, just be aware of the effects of processed sugars and how they can affect your immunity. You can balance the sweet treats with plenty of vegetables, health supplements, and lots of water.


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