We are all pretty accustomed to the new normal: a world of masked and shielded faces and hand sanitizer. Masks, shields, and hand sanitizer protect from exposure to germs, but there are ways to boost your immunity from the inside out. Build your internal defense system, so that when you do catch something, whether it’s coronavirus or the common cold, your body will be ready for the fight!

Vitamin C

We’ve all heard about the power of vitamin C. Citrus fruits and juices aren’t the only ways to get your daily dose of C. Red and green peppers, kiwis, broccoli, strawberries, tomatoes, and cantaloupe are other delicious sources of vitamin C. No matter what diet you’re on, you should be able to find a fruit or vegetable rich in vitamin C to strengthen your immune system.


This one seems pretty straightforward. When the body doesn’t get adequate rest, it is more likely to succumb to sickness. According to WebMD, the immune system is hard at work while you sleep releasing specific proteins that help fight infection. If you don’t get enough sleep, your immune system doesn’t get to do its job properly.


They say laughter is the best medicine, but it actually is a great way to fight off infection. Laughter reduces stress and anxiety, which weaken the immune system. Research has also found that laughter increases immune cell activity. Watch a funny movie, laugh with friends, and try laughing when little things go wrong in your day rather than letting it stress you out. Don’t take anything too seriously!


Exercise strengthens every bodily system, and the immune system is no exception. According MedicinePlus exercise decreases chances for catching bacteria and viruses by flushing them from the lungs and airways. It helps build white blood cells and antibodies, which fight infection, and helps them circulate quicker through the body. Raising the body temperature with exercise also helps to kill germs much like a fever, which is the body’s response to infection. And, exercise reduces stress, which is a major cause of weakness and illness in the body. Is there anything exercise doesn’t help?!

Stress Relief

Stress is a major cause of weakened immunity, so do whatever it takes to alleviate stress in your life even if it means punching a pillow. Some go-to ideas to reduce stress are meditation, watching a funny movie, reading a book, taking a nature walk, or spending time with loved ones. Whatever it is, make time for it!


A big part of the body’s immune response happens in the gut. Research shows that probiotics in the gut help regulate immune response in the body. Beef up your microbiome with probiotic-rich foods like yogurt, kefir, and fermented foods like pickles, miso, soy, and kimchi, or opt for supplements to increase probiotics and immunity. Another prebiotic & probiotic option that doesn’t require refrigeration is Losers Chews by NutriSuits.

Protect your Skin

Skin is the outermost protective layer of the body. It protects the body by keeping germs out, literally. But, it also produces cells that fight infection. Keep your skin healthy and strong using lotions or creams, especially when the air gets cold and dry.

Stay Hydrated

Hydration supports every cell in the body. Cells cannot function without water, and that includes immune system cells. Stay hydrated by drinking plenty of water. Infuse your water with a slice of citrus fruit for an added boost of vitamin C and flavor. If you are on the go, add some MiO to your water for a boost of Vitamin B, electrolytes, and energy!

Spices and Herbs

Certain spices and herbs have anti-inflammatory effects. Inflammation in the body from stress or processed food, for example, causes pain and an immune response. If the body is busy fighting inflammation, it has less resources to fight infection. Reduce inflammation with ginger, turmeric, and green tea. Some herbs are also anti-viral like garlic, oregano, fennel, basil, and sage. Incorporate these herbs and spices into your cooking for added immune protection this cold and flu season.


Feed your body with foods that support overall health and wellness. Eat a wide variety of colorful fruits and vegetables to ensure you are consuming a plethora of vitamins and minerals. Strong body, strong immune system! If you need help getting fruits and vegetables in your diet, check out a meal delivery service that uses premium, high-quality ingredients such as Eat Fit Go, which also has a plant-based/vegetarian menu!

Wear your mask/shield and wash your hands to try to keep germs out, but make sure you’re strengthening your germ-fighting power from within as well. Build a strong immune system with these easy tips!

Make a Health Plan

If you know you could be eating better, moving more and maybe even lose a few extra pounds of body fat, but don’t know where to start, you might want to pick up a copy of the new book TurboCharged: The Silver Disobedience Edition.  It is an update to a ten year old program that shares plenty of success stories — including many from people age 50 plus who need to be make even more conscious health choices.

Everyone can build their immunity and overall health — when you know the right things to do!

© 2021 Silver Disobedience Inc.