In Part 1 of our immune support series (Boost Your Immunity This Winter-part 1), I discussed how good gut health, fermented foods and the power of sleep all have a profound impact on your immune system. In Part 2 (first published in My Swiss Story), we touch on additional lifestyle factors that can impact your immune system. Especially during transitional times of the year. Like the change of seasons and holidays. Or really any year there is a pandemic going on. 

Just as a healthy diet and adequate sleep can help boost the immune system, lifestyle factors can wear it down. These factors include stress, exposure to toxins, and poor diet. Managing each of these areas and adapting a model of consistency and awareness that supports the immune system instead of compromising it, is an excellent way to maintain health throughout the year.


Beyond the obvious cardiovascular, mood, and weight management benefits of regular exercise, moderate physical activity can improve our body’s response to infections. Getting your heart rate up at least 3 – 5 times a week allows your body to perform at an optimal level. Exercise also helps flush toxins from your system, which in turn leads to a healthier, better functioning immune system.  

My Swiss Story : Boost Your Immunity This Winter: Part 2

Exercise allows immune cells to perform effectively, increasing blood flow, reducing stress and inflammation and strengthening antibodies. A 2019 scientific review found that moderate-intensity exercise is linked to lower rates of upper respiratory tract infections, which includes viruses like the flu and common cold. 

Incorporate some type of physical activity into your day. Go for a walk, do an online workout or dust off those old Jane Fonda workout DVDs. If Covid taught us anything, it is that you have access to just about anything online. Including a vast variety of workouts.  There is really no excuse anymore.

Even 15 minutes a day can help strengthen your immune system. 

Exercise is not only critical to boost your immune system. It also has the added benefit of increasing serotonin in your brain. Which leads to a better mood and helps you sleep. The chain reaction of getting some form of exercise goes something like this – exercise leads to better mood, which leads to  better sleep, which leads to maintaining your ideal weight and making better decisions the next day.   It’s a true WIN WIN WIN WIN in my book. 

My Swiss Story : Boost Your Immunity This Winter: Part 2

During the height of the Covid crisis earlier this year, I was experiencing a bit of anxiety – mostly at night that kept me awake with my heart racing (could also be pre menopausal).  Once I increased my exercise earlier in the day, it led to better sleep. Which in turn led to a better human and better parent. Sleep and exercise go hand in hand – find some time to do both and your immune system will thank you.

Remember there is no medal for being the most exhausted mom. 

Reducing Toxins

Everyday our bodies are exposed to toxins and foreign substances through the food we eat, the water we drink, the air we breathe and the personal care products we put on our skin. Although they might seem benign on a one time use basis, these chemicals can build up over time and overload the body. Gradually undermining your health and weakening your immune system.  Two areas that contribute to some of the highest toxin exposure are overly processed or toxin-contaminated foods and personal care products.  Paying attention to what you put on your body is just as important as paying attention to what you put in your body. 

My Swiss Story : Boost Your Immunity This Winter: Part 2
  • Artificial flavor
  • artificial sweeteners
  • pesticides
  • antibiotics
  • hormones
  • and food coloring

are just a partial list of chemicals found in food that can negatively impact our immune system. Avoiding or at least reducing processed foods is a good place to start. Along with cooking homemade meals made with fresh ingredients. P.S. It is also healthier.

Unfortunately, the majority of ingredients in your creams, shampoos, perfumes, deodorants, lotions, and toothpastes contain toxins that can disrupt hormones, contribute to allergies and increase our toxic load?  It is important to become a bit of a label sleuth and make sure you are purchasing products that contain safe, all-natural ingredients.  I often ask my clients, “would you eat what you put on your skin”? This also holds true for cleaning products as well. Most store bought cleaning products are chocked full of harmful ingredients that wreak havoc on the immune system.  Switching to more natural safe and effective cleaning products can do wonders for your health. And BONUS – it’s safe for the kids to use as well (WIN WIN). 

My Swiss Story : Boost Your Immunity This Winter: Part 2

Immune Boosting Summary

The bottomline is this – we don’t have to live at the mercy of a pandemic. Nor do we need to believe that being sidelined by the seasonal sniffles is just something we have to live with. There are natural ways to boost your immune system. Ways that can reduce your chances of playing pass the cold this winter.

Let’s recap the ways to boost your immune system naturally:

  • Immune boosting nutrition
  • Exercise
  • Sleep
  • Reducing Toxins

I hope you’ve received some good tips about natural ways to boost your immune system naturally.  Healthy lifestyle behaviors not only influence how you look and feel, but your body’s ability to ward off harmful invaders. Support your immune system by eating healthy, exercising regularly and reducing toxins where possible.  Wishing you a healthy and prosperous winter season.

These articles have really just touched the surface of what you can do to help your body avoid the cycle of colds and flus this season. If you would like more information on how to boost your immune system this season, download my latest eBook Five Key Strategies to Boost Your Immune System.