Five Surprising Ways to Boost Your Immunity (That Have Nothing to Do With Supplements)

Now before we dive in, let me get one thing off my chest:

It really bothers me to see how much fear is being stirred up around our health and the strength of our immune systems.

We act like our bodies are flimsy old relics that need to be bubble-wrapped and locked in a sanitised bunker. But here’s the truth:

Our bodies are clever. Your body is clever. Bloody clever.

It will always do the best it can with what it’s got to ensure your survival. And yes—your immune system is part of that brilliance.

Of course, we all know the basics: good food, a few vitamins, maybe a herbal tincture that smells like compost. But your immunity isn’t just about what you pop or eat.

It’s a long-term, multi-system collaboration. And this month, I’m diving into five less-talked-about but seriously important ways to support your immune health.

1. Stress (You Knew It Was Coming)

Yes, I harp on about stress. But for good reason.

Stress makes you more vulnerable to getting sick.

When we’re stressed, our immune system’s ability to fight off nasties takes a hit:

• Stress changes the number and function of white blood cells.

• It messes with the quality of antibodies.

• Long-term stress = stronger immune changes = more inflammation.

Chronic stress has been linked to autoimmune conditions, reactivation of latent viruses (like cold sores), and—you guessed it—making everything feel worse: colds, flu, allergies, you name it.

You can be literally worried sick.

The good news? You don’t have to stay that way. Naturopathic tools can help reduce the impact of stress on your immune system—and your life.

2. Touch (The Nice Kind)

Touch isn’t just comforting—it’s healing.

Gentle physical contact has been shown to:

• Improve lymphatic flow (aka your body’s waste-removal system)

• Reduce cortisol (the stress hormone)

• Improve immune response

One quirky study even injected people with a cold virus and found that those who got more hugs had a better immune response.

And if you like a little woo in your wellness, get this: hugging activates the solar plexus chakra, which stimulates the thymus gland—a major immune player.

So hug your healthy loved ones. (But maybe not the flu-ridden or gastro ones.)

3. Sleep (Not Just Beauty, But Immunity Sleep)

Here’s a wild study for you: Researchers tracked healthy people’s sleep for a week, then sprayed cold virus up their noses. (Fun job.)

Those who slept less than 5 hours a night had a 50% infection rate. Those clocking more than 7 hours? Just 18% got sick.

Sleep deprivation leads to:

• Chronic low-grade inflammation

• Reduced immune function

• Decreased cytokines (proteins that help us fight infections)

And sleep even strengthens immune memory. Your body literally learns and remembers how to fight future invaders while you snooze.

So yes, your body makes you tired when you’re sick on purpose—it’s trying to heal.

4. Hydration (Yes, Even in Winter)

Water. It’s not glamorous, but it’s essential.

Dehydration can suppress your immune response—especially by reducing neutrophils (a type of white blood cell). But that’s just the beginning:

• Your lymphatic system is 90% water. It needs hydration to move waste and immune cells.

• Your bloodstream is water-based. It’s how nutrients get to the cells that need them.

• Dehydration can trigger histamine release and mast cell activation meaning more allergies, wheezing, and congestion.

And don’t forget mucous (the immune system’s unsung hero). Moist mucous membranes are the best at providing strong barriers against germs. Dry membranes are an open door policy.

So if you’re living on coffee and central heating, drink up. Your sinuses will thank you.

5. Metabolic Health (Yep, I’m on My Soapbox Again)

Poor metabolic health makes your immune system sluggish.

Chronic inflammation from metabolic syndrome (MetS) or excess weight suppresses immune function. It:

• Makes it harder for immune cells to fight off infection

• Increases severity of illness

• Impairs short- and long-term immunity

And bonus fun fact: low HDL (the "good" cholesterol) makes you more susceptible to infections.

If you’ve got:

• A waist circumference over 88cm (women)

• Low HDL

• High triglycerides

• Elevated blood sugar or blood pressure

...you might be ticking the MetS box.

The fix? Start now. Small steps, sustainable change. (Metabolic Balance, anyone?) Don’t wait for spring or “when things calm down.” Your immune system is working right now. Help it out.

Final Thoughts:

Don’t fear. Be smart, be kind to your body, and trust its wisdom.

Because when you give it the tools it needs—whether that’s sleep, water, hugs, fibre, or fewer chips and more veggies—your body will always work towards your survival.

Your immune system is your lifelong teammate. Back it up.

Small, simple changes. Massive impact.