4 Ways To Boost Your Immune System That Work (& A Giveaway!) 

Learn 4 simple ways to boost your immune system that actually work. Put them to the test during cold and flu season and reap the benefits!

4 Ways To Boost Your Immune System That Work (& A Giveaway!) 

Thank you Genestra Brands®  for sponsoring this post. 


If you haven’t already caught a cold or come down with the flu this fall, don’t think you are out of the woods yet. I know that sounds a little harsh but the truth is we all have the chance of catching one of those nasty bugs during the colder months also known as “cold and flu season”. I tend to be pretty mindful of what we do in our household for eliminating the spread of germs and being aware of ways to boost my immune system but there’s always places to go, things to do, and people to see. That means a cold or flu bug could be one hand-shake, hug, door handle, or toddler-sneeze-in-your-eyeballs away (it happens more than I’d like to admit!)

Today I’ve teamed up with Genestra Brands® to bring you Four Ways To Boost Your Immune System…that actually work! I’m sure if you were to scour the internet you can find countless home remedies or one highly touted cure-all but there’s a lot of dodgy information out there so here are four that actually work. Also if you do happen to find yourself under the weather, these tips can also help you bounce-back a lot faster. 

4 Ways To Boost Your Immune System That Work (& A Giveaway!) 

Eat Your Antioxidants 


That’s a much more fun way to say “eat your fruits and veggies” ! Good nutrition, eating whole foods that are rich in antioxidants, is a great way to give your immune system a nice boost. Nutrients commonly found in fruits and vegetables, including vitamin E, vitamin C, beta-carotene, and minerals like selenium, copper, iron, and zinc all help to improve immune function and have been shown to protect the body against bacterial infections, viruses, and even parasites. In other words, eating lots of fruits and veggies boosts our resistance to these pathogens. (source)

I love smoothies, they are such a delicious way to get in tons of fruit, veggies, and nourishment in one tasty and easy meal. I always encourage people to get creative with their green smoothies and I did happen to write a whole 10-Day Green Smoothie Cleanse that shows just how easy it is to make these immune boosting beverages in a snap. 

During cold and flu season aim to eat 4-5 cups/servings of veggies and 2-3 cups/servings of fruit each day! If you end up with a cold or flu, smoothies are a great option as well as they keep you hydrated (you’ll also want lots of water!) and are easy to digest and consume. 

My Favorite Immune-Boosting Smoothies:


Fresh Lemon Ginger Smoothie

Green Apple, Pear & Parsley Smoothie

Tasty Tangerine Smoothie

Cranberry Smoothie 

Vitamin-C Smoothie 

4 Ways To Boost Your Immune System That Work (& A Giveaway!) 
Get Adequate Sleep 


I’ve talked about sleep time, and time, and time again on the blog. When it comes to physical and mental health sleep is your best friend. It’s also a major factor in immune function. If you want to boost your immune system to prevent catching a cold or flu virus or you simply don’t want to be laid out for weeks if you do get sick, good quality sleep will give you a leg up. Without getting too science-y on you, this quote from one study sums it up perfectly: 

Sleep and the circadian system are strong regulators of immunological processes. The basis of this influence is a bidirectional communication between the central nervous and immune system which is mediated by shared signals and direct innervations of the immune system by the autonomic nervous system.” (source)

See? Sleep and immunity, best buds. If you want to give yourself a good fight against the cold and flu, and boost your immune system, get solid sleep each night. The recommended amount of sleep for adults is 7-9 hours, so hit the hay with enough time to get those hours in! 

Relaxing with tea and immune boosting supplements

Take Immune Boosting Supplements 


While sleep and good nutrition are key players in boosting immune system function, there are some fantastic nutritional supplements you can take to give your body that extra helping hand. Genestra Brands has a line of fantastic immune boosting supplements including probiotics for targeted immune system support (HMF Immune Powder and HMF Immune), Ascorbyl-C + Bioflavonoids, which provides a great source of vitamin C and citrus bioflavonoids (plant compounds with major antioxidant power), and D-Mulsion 1000, an emulsified version of vitamin D! 

These handy supplements all function uniquely to boost the immune system and help the body resist those pesky pathogens! 

As an extra measure, Genestra also carries English Ivy Syrup (and a kids version) which contains a great blend of English ivy, marshmallow, and european elderberry extracts (you know I love my elderberry!). This syrup can help as a soothing measure if you or your loved ones do happen to fall under the weather. 

Genestra supplements for immune boosting

Practice Good Hygiene


It still amazes me how many people forget to wash their hands or just don’t take hand-washing too seriously, yikes! Hand washing and good general hygiene is the first line of defence against germs so it’s always a good idea to prioritize it. Now, that being said, you don’t need to be extreme about disinfecting and making sure everything is perfectly clean, experts actually say that some germs are OK, and exposure to them helps to build immunity. According to WebMD, here are a few places to pay special attention to when it comes to hygiene, germs, and bacteria:

  • Disinfect kitchen counters before and after preparing food. Use paper towels or sanitizing wipes.
  • Disinfect bathroom surfaces often — especially if someone in the house is sick.
  • Wash your hands often, including before and after preparing food, after going to the bathroom or handling diapers, after handling pets, and whenever they look dirty.

I know for myself when I am low on sleep, tired, forgetting to take my daily supplements and eating less than stellar, it’s the perfect equation for getting sick. As we move into the winter season (where have all the leaves gone?!), take these 4 proven tips to boost your immune system and put them into practice! 


Seroyal genestra supplements to boost immune system

The Giveaway!


To motivate you even more to give your immune system the love it deserves, I am doing a giveaway over on Instagram for an awesome Genestra Brands Cold & Flu Bundle Including; 

  • 1 box of Genestra HMF Immune Powder
  • 1 bottle of Genestra HMF Immune tablets
  • 1 bottle Genestra Brands Ascorbyl-C + Bioflavonoids
  • 1 bottle of Genestra Brands English Ivy Cough and Cold
  • 1 bottle of Genestra Brands D-Mulsion 1000
  •  and one other Genestra Brands product of your choice!

Head over to my Instagram page to enter! 

What do you do to boost your immune system and combat colds & flus during the colder months? Tell me about it in the comments and be sure to pin the photo below to save this post for later!

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4 Ways To Boost Your Immune System That Work (& A Giveaway!) 


Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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