In a season of global pandemic, all of us could stand to beef up our defenses. Check out 7 of my favorite ways to boost the immune system.

Vitamin C

What discussion of 7 ways to boost your immune system could be complete without mentioning vitamin C? Amazingly, high doses of this little powerhouse vitamin are currently being used to treat Covid-19 patients. ^{1 2}

Besides citrus, you’ll find vitamin C in strawberries, peppers, broccoli, kale, kiwi, sweet potato, pineapple, cauliflower, and even the humble potato. If you choose to take a supplement instead, choose a high-quality one for better absorbency.

Curcumin

Curcumin is the active compound in turmeric, which is why you sometimes hear the terms used interchangeably. This bright yellow compound is a powerful anti-inflammatory agent.³

Inflammation is useful when the body needs to repair an injury. But chronic inflammation can harm the gut, your joints, and organs such as your heart and lungs.⁴

You want your body systems to be functioning at tip-top shape so you can better fight off viral agents you come into contact with. Many delicious recipes call for turmeric or the herb curry powder, which contains turmeric. But for best results, supplement with a high-potency tablet.

Silver

Liquid silver is next on my list of 7 ways to boost the immune system.

Silver is known to have both antibacterial and antiviral properties.⁵

My personal experience: I’ve had it in my cupboard for twenty years. I sometimes get ear infections in the summer because I swim often. A few drops of silver in my ears cures my infection in 2-3 days. Great to know if you want to avoid going to the clinic for a common ailment!

Also, I rub my eyes way more than I ought to, and sometimes I get eye infections or a plugged tear duct as a result. I put silver in my eyes to cure the infection in 2-3 days.

I am not a doctor and am not telling you you ought to put silver in your eyes or ears. But I do, and I have done it for years because it is effective.

If you try silver internally for a virus, take no more than ½-1 teaspoon per day. A little goes a long way.

Cayenne

This spicy, dark red herb is a favorite in ethnic recipes that feature some heat! Cayenne is great for the immune system because, for one, it contains vitamin C, and it also amplifies the positive effect of vitamin C in the body.⁶

The active ingredient in cayenne, called capsaicin, is also an anti-inflammatory agent, similar to curcumin.⁷

The University of Rochester Medical Center reports that cayenne may increase circulation, help your digestive system work better, break up congestion, and prevent infections.⁸ They use the word “may” because sufficient clinical trials have not been done to substantiate these claims.

In my experience, I mix ¼ teaspoon cayenne pepper with ½ cup water and slurp it down followed by fresh water. This concoction relieves my leg aches and muscle aches within minutes.

Cayenne capsules are a good option to try if you’re concerned about stomach upset.

Ginger

Fresh ginger is an exciting tool that has been shown in studies to inhibit viruses, including the human respiratory syncytial virus⁹, H1N1 influenza¹⁰, and the common cold.¹¹ In addition, ginger essential oil was found to inhibit the herpes virus.¹²

A brand-new study published in the March 12, 2020, issue of Biomedicine & Pharmacotherapy found that ginger and other compounds improve the efficacy of flu shots, including H1N1 vaccinations.¹³

My favorite way to consume ginger root is to add it to herbal tea. It gives any flavor of tea a peppery essence. Add it as an ingredient in your dinners, or simply chew on a piece of ginger root. Hint: use a small spoon to peel the awkwardly shaped ginger root. Ginger capsules are another option.

Exercise

A study published in Frontiers in Immunology reported that regular, moderate exercise reduces the incidence of viral and bacterial infections.¹⁴ “Regular” means that you’re working up a sweat several times each week, and “moderate” means that yes, it is possible to exercise too much and thereby decrease your immune response.

Now is a great time to break out those dusty hand weights and to take walks outside in the fresh air. Aim for 20–30 minutes a day, and enjoy those happy endorphin benefits as well!

And I’d highly recommend a zero-rise shoe for running. Check out my post on Xero shoes, a new concept in footwear that works with the body instead of against it!

Fermented Foods

“All disease begins in the gut,” said Hippocrates. Turns out, the philosopher from 2,500 years ago knew what he was talking about. A recent study in PLOS Genetics found that humans have a receptor that recognizes the bacteria in fermented foods and responds by boosting the immune system.¹⁵ Have you wondered why kefir and kombucha drinks are suddenly so popular? Well, they’re an easy way to add fermented foods to your diet.

Yogurt is also a fermented food, but most brands have loads of sugar, counteracting yogurt’s benefits. Look for a low-sugar option; do likewise with the kefir and kombucha drinks. Sauerkraut is another fermented food. If you can’t get past your negative view of this nutritious food, realize that it tastes like pickles. Now, with sauerkraut, few brands are actually fermented. To reap the full benefits of sauerkraut, look for a brand advertised to be fermented, sold in the refrigerated section of your supermarket, such as Bubbies or Cleveland Kraut.

Of the 7 ways to boost your immune system listed here, try at least one, or all seven if you can. Keep yourself healthy!

Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. All opinions remain my own.

1. James Patterson, “Coronavirus Treatment: New York Treats COVID-19 with Massive Doses of Vitamin C,” International Business Times, March 25, 2020, https://www.ibtimes.com/coronavirus-treatment-new-york-treats-covid-19-massive-doses-vitamin-c-2946440.
2. Briana Whitney, “Arizona Doctor Believes Vitamin C Could Be Game Changer in Covid-19 Treatment,” AZ Family.com, March 25, 2020, https://www.azfamily.com/news/continuing_coverage/coronavirus_coverage/arizona-doctor-believes-vitamin-c-could-be-game-changer-in/article_58afb242-6f02-11ea-8179-6f72be35b5ae.html.
3. “How Can Turmeric and Turmeric Compounds Help Enhance the Immune System and Cell Activity?” Turmeric.com, https://www.turmeric.com/turmeric-health/inflammation-your-immune-system/turmeric-effects-on-regulating-immune-system-response.
4. Amanda MacMillan, “13 Ways Inflammation Can Affect Your Health,” Health.com, March 4, 2015, https://www.health.com/mind-body/13-ways-inflammation-can-affect-your-health.
5. Stefania Galdiero et al., “Silver Nanoparticles as Potential Antiviral Agents,” Molecules 16, no. 10 (Oct. 2011), 8894–8918.
6. “Cayenne Pepper and Vitamin C are an Unbeatable Combination,” Cayenne Pepper.info, http://www.cayennepepper.info/cayenne-pepper-and-vitamin-c.html.
7. Ajaikumar B. Kunnumakkara et al., “Chronic Diseases, Inflammation, and Spices: How Are They Linked?” Journal of Translational Medicine 16 (2018), 14, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785894/.
8. “Cayenne,” University of Rochester Medical Center, https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Cayenne.
9. JS Chang et al., “Fresh Ginger (Zingiber Officinale) Has Anti-Viral Activity Against Human Respiratory Syncytial Virus in Human Respiratory Tract Cell Lines,” Journal of Ethnopharmacology 145, no. 1 (Jan. 9, 2013), 146-51, https://www.ncbi.nlm.nih.gov/pubmed/23123794.
10. Maheswata Sahoo et al., “Identification of Suitable Natural Inhibitor against Influenza A (H1N1) Neuraminidase Protein by Molecular Docking,” Genomics & Informatics 14, no. 3 (Sept. 2016), 96-103, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056903/.
11. R. Luzzi et al., “Phyto-relief CC: Prevention of Cold Episodes. Control of Signs/Symptoms and Complications,” Minerva Gastroenterologica e Dietelogica (Oct. 22, 2015), https://www.ncbi.nlm.nih.gov/pubmed/26492587/.
12. Akram Astani and Paul Schnitzler, “Antiviral Activity of Monoterpenes Beta-Pinene and Limonene Against Herpes Simplex Virus in Vitro,” Iranian Journal of Microbiology 6, no. 3 (2014), http://ijm.tums.ac.ir/index.php/ijm/article/view/427.
13. H. Zhu et al., “Mixed Polysaccharides Derived from Shiitake Mushroom, Poriacocos, Ginger, and Tangerine Peel Enhanced Protective Immune Responses in Mice Induced by Inactivated Influenza Vaccine,” Biomedicine & Pharmacotherapy 126 (March 12, 2020), 110049, https://www.ncbi.nlm.nih.gov/pubmed/32172063.
14. JP Campbell et al., “Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan,” Frontiers in Immunology 9 (April 16, 2018), 648, https://www.ncbi.nlm.nih.gov/pubmed/29713319.
15. A. Peters et al., “Metabolites of Lactic Acid Bacteria Present in Fermented Foods Are Highly Potent Agonists of Human Hydroxycarboxylic Acid Receptor 3,” PLoS Genetics 15, no. 5 (May 23, 2019), https://www.ncbi.nlm.nih.gov/pubmed/31120900.