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5 Ways to Naturally Boost Your Immune System

by Cascade Ice on December 30, 2023

Fall and Winter seasons are notorious for bringing about seasonal illnesses. If you’re looking to boost your immune health, you may wonder how to help your body fight off illnesses quicker or avoid them altogether. 

The good news is that lifestyle and dietary changes can boost your body’s natural defenses and help you fight sickness and get back to feeling better fast. Here are 5 tips to help boost your immune system naturally. 


While hydration won’t protect you from germs, staying hydrated (especially during the drier winter months) is especially important for your overall health. Being chronically dehydrated can result in headaches and can hinder all sorts of bodily processes like mood, physical endurance, digestion and kidney function – which, you guessed it – can increase your odds of getting sick. 

Make sure that you’re drinking enough water so that your urine is a pale yellow-color. While water is king, you can also add flavored electrolytes to help your body hydrate more efficiently. You can also add fresh fruit to your water or opt for a flavored sparkling water like Cascade Ice Sparkling Water. And don’t forget – tea and juice are also hydrating, but make sure water is your main source of hydration.


Did you know that immunity is closely tied to quality sleep? In fact, studies have shown that poor sleep habits can make you more susceptible to sickness. And, if you get sick, your body might also tell you that you need more sleep than usual to help fight off the illness. 

Adults should aim to get at least 7-8 hours of sleep per night, while children need more like 9-12 hours depending on age. The most important part, however, is the quality of your sleep. Make sure you’re getting uninterrupted sleep by establishing healthy sleep routines that you can stick to each night. 30 minutes before bedtime, turn off screens, make sure you’re sleeping in a dark environment, and use a white noise machine or app to drown out noise. Sticking to an exercise routine earlier in the day can also help you fall asleep faster and stay asleep. 

Eat fermented foods

You may not know that consuming foods that are full of beneficial bacteria can boost your immune system and ward off illness. These good bacteria are referred to as probiotics which live in your digestive system. Research suggests that a good gut microbiome can help your body fight off disease. Foods like yogurt, kimchi and sauerkraut contain probiotics, so aim to incorporate them into your diet every week. If you can’t regularly eat fermented foods, taking a probiotic supplement is a good option as well. 

Limit sugar 

Added sugars are present in so many of the foods and beverages we consume, which can lead to obesity. Obesity, type 2 diabetes and heart disease may increase your risk of getting sick by weakening your immune system over time. To keep your sugar intake in check, make sure to follow dietary guidelines for your age, weight and lifestyle. For a 2,000 calorie per day diet, your sugar shouldn’t exceed 25 grams. Look for low or no-sugar options when it comes to food and drinks. 

Take supplements

Experts agree that supplements can help strengthen your body’s immune response. However, because they are not regulated by the FDA, you should buy high-quality supplements that are independently tested by trusted third-party organizations like NSF International and ConsumerLab. Some great supplements to take during cold and flu season (which are backed by research studies) are vitamin C, vitamin D, zinc, echinacea and elderberry. Make sure to stock up on these to take throughout the season! 

How do you boost your immune system? Let us know in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.


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