Tips to Build Immunity with a Holistic Approach









Your immune system is your body’s powerful and beautiful natural defense system. Taking a holistic approach to focus on your physical body, your rituals of rest and what nutrients we can add to your diet helps build immunity and keeps your immune system strong. 

These natural tips and remedies to build immunity with a holistic approach are more preventative tools to keep your body strong!

Remember sickness is a natural part of being human—while being sick is not fun, it is a reminder of a properly functioning immune system. These tips and taking supplements to boost the immune system won’t prevent you from getting sick, as that isn’t the goal, but can help decrease the severity of symptoms and recovery time.

When our immune system is strong our body will be able to fight illness with more energy and vitality! The goal isn’t to never get sick, the goal is to support our immune system to do its natural job!

< To get a holistic, science based plan to boost your immune system and navigate common sickness, check out the Wellness Collective Workshop for children + adults. >


Disclaimer: Caroline Potter (FNTP), Flourish and the information provided should not be used to diagnose, treat, prevent or cure any disease or condition under any circumstances. Please always consult with your medical professional first before taking vitamins, herbs or natural supplements.The information on this website has not been evaluated by the Food and Drug Administration.


Tips to Build Immunity with a Holistic Approach

Heres our top remedies for immune support and the science behind why they work!


Sunshine activates immune cells, specifically T cells (a type of white blood cell that determine the specify to the immune response to foreign invaders), and increases their movement which is needed to activate a response. Vitamin D also known as the ‘sunshine vitamin’, is made in the skin when exposed to sunlight. It helps modulate both the innate and adaptive immune responses, thus building your immune system and decreasing symptoms once you are actually sick. Because Vitamin D is a fat soluble vitamin, your body can store it up helping you through seasons with less sun exposure. 

Add garlic to your meals daily

Garlic works specifically to maintain homeostasis in the immune system and is anti-microbial, antibacterial and anti-inflammatory. Garlic plays a role in immunomodulatory activities (maintaining balance of the immune system) like cytokine secretion (released by cells as messengers during an immune response to fight the incoming pathogen), 

Add garlic to roasted potatoes or vegetables, sauces, broth, pesto, salad or pasta for an added immune boost

Start boosting your adrenals with these simple steps.

Bio-Active Silver Hydrosol

Collodial silver has been used since ancient times as an antimicrobial, to help heal skin wounds and to treat infections. There are many different types of silver, please use caution in choosing a pure source and take in correct amounts to avoid toxicity. Nanotechnology is a growing field of science—silver nano particles have a high surface area to volume ratio which means they could potentially blocking viral entry to the cells.

Silver Hydrosol is a very gentle, yet effective way to build immunity and is tasteless—take under the tongue or add to your daily water bottle.

Immune boosting shots

These are my favorite to sip on for an immune boost and when actively sick. The citrus is high in Vitamin C (which boosts white blood cells), garlic balances the immune response and cayenne pepper helps open up your sinuses if you are stuffed up. I typically make a jar every few weeks during the cooler months as an occasional boost.


  • 1 cup fresh pineapple, cubed
  • 1 cup fresh orange juice
  • 4 lemons, juiced
  • 4 cloves garlic
  • 1/2 tsp cayenne pepper
  • 1/4 tsp ground ginger


  • Use a blender to blend all ingredients.
  • Serve a splash over ice.
  • Sip daily or as needed. Store the rest in the refrigerator.

Decrease sugar + alcohol consumption

Sugar depletes nutrients and can suppress the body’s natural immune response. An increase in sugar can slow down the process of phagocytosis which works to destroy incoming bacteria, etc. Alcohol immediately converts to sugar in the body as well. 

Focus on adding healthy fats + proteins and fresh fruits + vegetables and nutrient dense carbohydrates like squashes, quinoa, chickpeas.

Consider adding immune boosting supplements to your routine

Many factors of modern living—including stress, decreased sleep, anxiety, lack of fresh food, nutrient depletion due to poor soil quality—contribute to a weakened immune system. Supplements, especially during seasons of stress, travel or cooler weather, can play a powerful role in building immunity.

Consider these herbs, vitamins and supplements to boost immunity:

Shop the Flourish Apothecary for our top supplement recommendations >

Boost your microbiome with probiotics and probiotics

“All disease begins in the gut” Ancient Greek physician Hippocrates said nearly 2500 years ago. Restoring balance to the microbiome is one of the best, preventative holistic approaches to build immunity. Increase foods like berries, leafy greens, sauerkraut, onions, garlic, bone broth and whole milk yogurt.

Seed is our favorite and very effective probiotic + prebiotic blend. FLOURISH15 for 15% off your first order.

Make sleep a priority

Sleep is one of the most healing tools on the body—both physically and mentally. When your body is sleep deprived or in a weakened state of energy, it does not have as much energy or active resources to fight sickness effectively.  Both short and long term sleep deprivation can increase the body’s inflammation—chronic inflammation or too much inflammation can decrease the effectiveness of the body’s natural immune response.

One simple way to improve your sleep schedule for better immunity is to get into bed earlier, even if only by 15 minutes. The most restorative sleep happens between 10-6 am, so aiming for an evening wind-down routine about 9-9:30 will build immunity and keep your body strong.

< To get a holistic, science based plan to boost your immune system and navigate common sickness, check out the Wellness Collective Workshop for children + adults. >

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