Turmeric, ginger, and lemon wellness shots

10 Natural Ways to Boost Immunity During Flu Season

Written by: Elixir Shots

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Published on

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Time to read 8 min

Key Points:

  • Immunity shots with powerful ingredients like red Hawaiian turmeric, ginger, lemon and vitamin C can supercharge your immune defenses
  • Quality sleep, stress management, regular exercise and a nutrient-dense diet are crucial for strong immune function
  • Targeted supplements like vitamin D, vitamin C, zinc and probiotics can provide additional immune support during flu season
  • Don't underestimate the impact of mental health and social connection on your physical immunity

During flu season, it's more important than ever to focus on strengthening your immune system. A robust immune response is your body's best defense against the flu virus and other seasonal illnesses. While there's no surefire way to avoid getting sick, there are many natural strategies you can use to give your immunity a fighting chance.


In this article, we'll explore 10 effective ways to support your immune health and reduce your risk of falling ill during flu season. From immunity-boosting shots to lifestyle habits and supplement options, you'll discover a variety of tools to help you stay healthy and energized all season long.

1. Boost your Immunity with Immunity Shots


One of the most potent ways to supercharge your immune system is with concentrated wellness shots. These small but mighty elixirs pack a punch of nutrients known to strengthen immune defenses.


Look for immunity shots that contain research-backed ingredients like:


  • Red Hawaiian Turmeric: This vibrant variety of turmeric is prized for its high concentration of curcumin, a compound with potent antiviral and anti-inflammatory properties. It helps to modulate the immune response and protect against cellular damage. ( Source )
  • Ginger: This zesty root has powerful anti-inflammatory and antiviral effects. It can help soothe sore throats, relieve congestion, and boost the activity of immune cells. ( Source )
  • Lemon: High in vitamin C, lemon juice helps to stimulate the production of white blood cells and antibodies. The citrus flavonoids in lemon also have antimicrobial properties. ( Source )
  • Vitamin C: An essential nutrient for immune function, vitamin C enhances the production and function of white blood cells. It also has antioxidant properties that protect immune cells from damage. ( Source )

Incorporating a daily immunity shot into your routine is a convenient way to give your immune system a potent dose of protective nutrients. Learn more about the best wellness shots for cold relief here.

Elixir Shots

2. Prioritize Quality Sleep


Getting enough high-quality sleep is one of the most important things you can do to support your immune health. During sleep, your body produces and releases cytokines, proteins that help regulate immune function. Chronic sleep deprivation can reduce the production of these protective cytokines and leave you more susceptible to illness. ( Source )


Aim to get at least 7-8 hours of sleep per night. To optimize your sleep quality, try to:


  • Stick to a consistent sleep schedule, even on weekends
  • Create a relaxing bedtime routine to signal to your body that it's time to wind down
  • Keep your bedroom cool, dark, and quiet
  • Avoid screens for at least an hour before bed, as the blue light can disrupt your natural sleep-wake cycle
  • Incorporate relaxation techniques like deep breathing or gentle stretching before bed

If you struggle with falling or staying asleep, natural sleep supports like melatonin, valerian root, or magnesium may be helpful. Consult with your healthcare provider to determine if these options are right for you.

3. Manage Stress Levels


Chronic stress can take a major toll on your immune function. When you're in a constant state of stress, your body produces higher levels of the hormone cortisol. Over time, elevated cortisol can suppress immune activity and increase inflammation in the body, making you more vulnerable to illness.


To keep your stress levels in check, make time for daily stress-management practices like:


  • Meditation or deep breathing exercises
  • Gentle yoga or stretching
  • Journaling or gratitude practice
  • Time in nature, even if it's just a short walk around the block
  • Engaging in a hobby or creative activity you enjoy

If stress feels overwhelming, don't hesitate to reach out for support from a therapist or counselor. They can help you develop additional coping tools and work through any underlying issues contributing to your stress.

4. Stay Active with Regular Exercise


Engaging in regular moderate exercise is another powerful way to support your immune health. Exercise helps to:


  • Increase circulation, allowing immune cells to move through the body more efficiently
  • Reduce inflammation in the body
  • Enhance the production of antibodies and T-cells, key players in the immune response
  • Promote better sleep quality
  • Reduce stress levels

( Source )


Aim for at least 30 minutes of moderate activity most days of the week. This could include brisk walking, jogging, cycling, swimming, or any other activity that gets your heart rate up. Strength training exercises are also beneficial for immunity, as they help to build lean muscle mass and reduce inflammation in the body.


If you're new to exercise or have any underlying health conditions, be sure to check with your healthcare provider before starting a new fitness routine. They can help you create a safe and effective plan that meets your individual needs.

5. Focus on a Nutrient-Dense Diet


The foods you eat play a major role in your immune function. A diet rich in nutrient-dense whole foods provides your body with the building blocks it needs to create strong immune defenses.


Some of the best immune-supporting nutrients include:


  • Vitamin C: Found in citrus fruits, bell peppers, broccoli, and spinach
  • Vitamin D: Found in fatty fish, egg yolks, and fortified foods
  • Zinc: Found in oysters, crab, lean meats, and pumpkin seeds
  • Vitamin E: Found in almonds, sunflower seeds, and leafy greens
  • Beta-Carotene: Found in sweet potatoes, carrots, and kale

In addition to these key nutrients, a diet rich in a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats will provide a wide range of antioxidants and anti-inflammatory compounds that support immune health.


On the flip side, it's important to limit your intake of processed foods, added sugars, and refined carbohydrates. These foods can promote inflammation in the body and suppress immune activity. Instead, focus on whole, minimally processed foods as much as possible.

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6. Stay Hydrated with Plenty of Fluids


Drinking enough water and other hydrating fluids is essential for optimal immune function.


Adequate hydration helps to:


  • Flush toxins and waste products from the body
  • Maintain proper blood volume and circulation
  • Produce lymph, a fluid that carries immune cells through the body
  • Keep mucous membranes in the nose and throat moist, which helps to trap and expel germs

( Source )


Aim to drink at least 8-10 cups of water per day, and more if you're engaging in intense exercise or spending time in hot, humid environments. In addition to plain water, you can stay hydrated with herbal teas, broths, and water-rich foods like cucumbers, melons, and leafy greens.

7. Consider Immune-Supporting Supplements


While a nutrient-dense diet should always be the foundation of your immune-boosting efforts, certain supplements can provide additional support during flu season.


Some top options to consider include:


  • Vitamin D: Many people are deficient in this crucial immune-supporting nutrient, especially during the winter months when sun exposure is limited. Supplementing with vitamin D may help reduce your risk of respiratory infections.
  • Vitamin C: While vitamin C can't prevent colds or flu, it may help shorten the duration and severity of symptoms. Supplementing with high doses at the first sign of illness may be beneficial.
  • Zinc: Like vitamin C, zinc may help to reduce the length and intensity of cold and flu symptoms when taken at the onset of illness. Zinc lozenges or syrup are often used for this purpose.
  • Probiotics: These beneficial bacteria support immune health by promoting a healthy balance of gut flora. Look for a high-quality probiotic supplement with a variety of strains and a high CFU count.

As always, consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

8. Practice Good Hygiene Habits


One of the simplest yet most effective ways to reduce your risk of illness during flu season is to practice good hygiene habits. 


This includes:


  • Washing your hands frequently with soap and water for at least 20 seconds, especially before eating or touching your face
  • Using an alcohol-based hand sanitizer when soap and water aren't available
  • Avoiding close contact with people who are sick
  • Covering your mouth and nose with a tissue or your elbow when coughing or sneezing
  • Disinfecting frequently touched surfaces like doorknobs, keyboards, and phones regularly
  • Avoiding sharing personal items like utensils, cups, or towels with others

By making these hygiene practices a regular habit, you can help to minimize your exposure to flu germs and other illness-causing pathogens.

9. Support Your Gut Health


Did you know that nearly 70% of your immune system resides in your gut? The trillions of beneficial bacteria that make up your gut microbiome play a crucial role in regulating immune function.


They help to:


  • Crowd out harmful pathogens
  • Produce antimicrobial compounds
  • Stimulate the production of immune cells
  • Regulate inflammation in the body

( Source )


To support a healthy gut microbiome and, in turn, a strong immune system, focus on incorporating both probiotic and prebiotic foods into your diet regularly.


Probiotic foods contain beneficial bacteria that can help to populate your gut.


Some top sources include:


  • Yogurt and kefir
  • Sauerkraut and kimchi
  • Miso and tempeh
  • Kombucha

Prebiotic foods, on the other hand, contain special types of fiber that feed the good bacteria in your gut.


Some of the best prebiotic foods include:


  • Red Hawaiian Turmeric (Try the Immunity or Vitality Shot)
  • Garlic and onions
  • Leeks and asparagus
  • Green bananas
  • Jerusalem artichokes
  • Apples

In addition to these gut-supportive foods, you may also want to consider taking a high-quality probiotic supplement, especially if you've recently taken antibiotics or struggle with digestive issues. Look for a supplement with a variety of strains and a high CFU count for maximum benefits.

10. Don't Forget About Mental Health


Finally, don't underestimate the impact of your mental health on your immune function. Studies have shown that people who are depressed, anxious, or under chronic stress are more susceptible to illness and may take longer to recover when they do get sick.


Taking steps to support your mental well-being can have a positive effect on your immune health.


This may include:


  • Making time for activities you enjoy and find relaxing
  • Connecting with loved ones and maintaining strong social support
  • Practicing gratitude and focusing on the positive aspects of your life
  • Seeking professional help if you're struggling with depression, anxiety, or other mental health concerns

Remember, taking care of your mental health is just as important as taking care of your physical health when it comes to boosting immunity.

Elixir Shots

The Bottom Line


There are many natural strategies you can use to support your immune health and reduce your risk of illness during flu season. From getting your daily dose of immune-boosting ingredients with concentrated wellness shots to practicing good lifestyle habits and considering targeted supplements, small daily actions can add up to a strong and resilient immune system.


Remember, while these strategies can help to boost your immunity, they're not a guarantee against getting sick. If you do come down with the flu, be sure to rest, stay hydrated, and see your healthcare provider if symptoms are severe or prolonged.


By taking a proactive approach to your immune health, you'll be better equipped to face whatever flu season throws your way. Wishing you a healthy and energized season ahead!