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The Ultimate Guide to Building a Strong Immune System

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Building a Strong Immune System

One glance at the news and you know that you want to stay as far away from hospitals as possible. Emergency rooms are inundated with sick people. Individuals seeking care for urgent health needs are being turned away or diverted to other hospitals. Many medical organizations around the country are short-staffed and unable to provide high-quality care.

Moreover, everywhere you look, new viruses are emerging. People are sicker than ever, fighting off colds, the flu, stomach bugs, and other infections. Added to an already unhealthy community riddled with chronic illness, we have the perfect storm. The healthcare system is crumbling right before our very eyes.

Now, more than ever is the time to take control of your health. Despite what you might have been told about what protects you from getting sick, a robust immune system is your best defense. Our lifestyle choices are the greatest predictor of how well our bodies fight off illness. Thankfully, there are many ways to boost your immune system today, right from the comfort of your home.

Understanding immunity

The immune system is our natural defense system within the body. Like soldiers protecting their homeland, the immune system is responsible for destroying foreign substances it believes to be a threat. When faced with bacteria, viruses, parasites, or fungi, the immune system springs into action.

The immune system has two armies of cells. Innate immune cells are those we are born with and our first line of defense. However, as we grow, we also acquire immunity when exposed to different foreign invaders. These adaptive immune cells have memory and take care of invaders that our innate cells cannot fight.

When the immune system detects an invader, white blood cells are called upon. Also called leukocytes, these white blood cells created in the bone marrow are the main drivers of an immune response.

The three main types of leukocytes are basophils, lymphocytes, and phagocytes. In addition, two different types of lymphocytes are involved in the immune process: T-cells and B-cells.

During an immune response, T-cells multiply and release chemicals called cytokines. These cytokines then trigger the stimulation of B-cells. Once prompted, B-cells produce infection-fighting antibodies which attach themselves to the infected cells. Finally, T-cells destroy the invaders, and phagocytes eat them up.

Once the battle is over, these T and B cells remember the invader, creating immunological memory. If detected again, they return, quickly producing antibodies to stop the germ from taking hold.

Where is my immune system?

The immune system is not one organ or group of organs. Instead, the immune system comprises multiple cells and organs throughout the body. Essential players in immunity include:

  • Bone marrow: The spongy tissue inside bones; bone marrow is where most immune cells are produced.
  • Thymus: Located behind the breastbone, this gland-like organ is where T-cells mature.
  • Lymph nodes: Small areas of tissue that act as filters, trapping germs and activating antibodies in the blood.
  • Spleen: Located in the left upper abdomen, the spleen stores various immune system cells until needed.
  • Tonsils: Although often considered nonessential, the tonsils help trap bacteria and viruses. They also contain immune cells that produce antibodies to kill pathogens before they spread through the body. 

The gastrointestinal tract is the most pivotal organ for immunity. In fact, 70- 80 percent of our immune system lives in the gut. Deep within the intestinal wall are areas called gut-associated lymphoid tissue, or GALT. These specialized areas produce and store immune cells that help regulate what passes through the gut. If harmful substances enter the body, they are identified and stopped here.

Immune cells within the gut interact with the gut microbiome, the collection of bacteria, fungi, and other microbes that naturally live inside our bodies. One’s lifestyle directly influences the microbiome. As such, gut health is imperative to a robust immune system. Conversely, without a healthy gut, immunity is significantly compromised.

Why am I more likely to get sick in the winter?

As surely as the first leaves drop off the trees, runny noses begin to flow. No, the immune system doesn’t hibernate in the winter months. So, why are we more likely to get sick during the colder seasons?

There are several reasons why illnesses skyrocket during the winter months, including:

  • Many viruses thrive in damp, cold, darker environments
  • Lack of sun exposure depletes vitamin D stores
  • More time spent indoors with others in the winter months increases germ exposure
  • Dry indoor air increases exposure to germs
  • Blood vessels narrow in cold weather, possibly inhibiting white blood cell circulation
  • Poor diets associated with increased sugar consumption during the fall and winter holidays

Thankfully there are decisive steps you can take to boost your immune system throughout the winter months and beyond.

Can I boost my immune system immediately?

If you’re like most people, you reach for orange juice or a shot of lemon-ginger juice when you feel a tickle in your throat. And while vitamin C certainly helps strengthen immunity over time, it will not protect you from a virus already taking hold. Once symptoms have developed, the immune system is already in overdrive.

Building a robust immune system doesn’t happen overnight. The best strategy for boosting immunity involves adopting consistent lifestyle habits that slowly build resilience. However, there are a few things that, if done early enough in the process, can help decrease symptoms and speed healing.

  • Eliminate sugar, refined carbs, and processed food
  • Ensure adequate rest
  • Hydrate with plenty of quality water
  • Spend time resting in the sunshine
  • Consider sipping on bone broth

Avoid these inflammation-promoting culprits

Inflammation is a natural immune response that occurs when the body perceives something as harmful or threatening. One of the biggest triggers of inflammation comes from our food.

You will want to immediately eliminate all sugar at the first sign of a cold or infection. In addition to being a driving force behind heart disease, sugar consumption impacts the body’s ability to fight off viruses or other conditions.

According to research, white blood cells cannot destroy pathogens with too much sugar on board. Moreover, a 2015 study demonstrates that high blood sugar unleashes dangerous molecules called dicarbonyls that interfere with the body’s natural ability to fight infection.

Sugar is also highly inflammatory, which lowers the immune system. A small study found that consuming just 40 grams of added sugar by way of soda increased inflammatory markers. By eliminating sugar, the pathogen trying to make you sick dies, and you heal more quickly.

In addition to avoiding sugar, you will also want to eliminate refined carbohydrates, which are essentially sugar to the body. Studies have found that eating white bread resulted in elevated blood glucose levels and increased inflammatory markers. Steer clear of pasta, crackers, chips, and other unhealthy carbohydrates.

Other foods that lower immunity include:

  • Vegetable oils, such as canola, soybean, palm, and corn oil
  • Highly processed meats, such as hot dogs, lunch meat, and bacon
  • Gluten
  • Non-organic foods that contain pesticides or chemicals
  • Conventional meat
  • Farmed fish
  • Sugary beverages such as smoothies, juices, teas, or sports drinks
  • Dairy
  • Alcohol

What can I eat to boost my immune system?

Cells require adequate and appropriate nutrition to function optimally, including the cells of the immune system. The nutrients obtained from food act as the shield, protecting our bodies from damage caused by pathogens.

Simplified, the best foods to boost your immune system are organic, whole foods that provide all the nutrients your body needs to thrive. Foods high in antioxidants help to prevent cell damage, thus reducing inflammation and improving immunity.

When considering the best foods for immunity, keep the following tips in mind:

1. Focus on gut-healthy foods

gut-healthy foods

The foods we eat directly affect the composition of our gut microbiome, which in turn impacts immunity. Since the gut is home to most of the immune system, you’ll want to nourish it with high-fiber prebiotic and probiotic-containing foods. Think vegetables, fruits, and fermented foods such as kimchi, sauerkraut, and kefir. Healthy high-fiber foods include avocados, broccoli, and apples.

2. Eat the rainbow

From dark green kale to bright orange carrots, each colorful plant contains different phytonutrients that our bodies crave when sick. Phytonutrients have antioxidant and anti-inflammatory properties that help eliminate toxins and boost the immune system. Incorporate as many colors as possible into your diet when fighting illness.

Trying to decide what to top your colorful salad or veggies with? Don’t worry. We’ve got the answer!

Super Immunity Salad Dressing   

This easy and healthy salad dressing, which can double as a dip, is a powerhouse for immunity. With just the right combination of protein and healthy fat, this dressing will surely give your body the boost it needs this season.

Serves: 4

Prep time: 10 minutes

Total time: 10 minutes


  • 2 Tbsp organic olive oil (or another organic oil of your choice)
  • 1 tsp organic MCT oil (optional)
  • 2 Tbsp organic apple cider vinegar or lemon juice
  • 1-2 wild-caught anchovies, adjusted for taste
  • 1 tsp organic capers
  • 2-3 cloves fresh, organic garlic
  • 1 organic, pasture-raised egg yolk
  • Organic spices of choice – some favorites include black cumin, cumin, turmeric, ginger, rosemary, oregano, or thyme
  • ½ – 1  organic avocado for creamy taste (optional)


  1. Place all ingredients in a blender, adjusting each for taste
  2.  Blend until smooth
  3. Store remaining dressing in a glass car in the refrigerator for up to 7 days

3. Don’t skimp on protein

protein-rich foods

Adequate protein intake is essential to support a healthy immune response. When you consume protein, your body breaks it down into amino acids. These amino acids help to stimulate T cells, B cells, and antibodies, which help to fight infections. For example, the amino acids glutamine, arginine, and cysteine are crucial in combating viral and bacterial infections. 

Moreover, many protein-rich foods contain high levels of immune-boosting zinc. Healthy proteins that help boost the immune system include organic grass-finished beef, organ meat, and organic pasture-raised eggs and poultry.

4. Increase omega-3 consumption

best source of omega-3

Salmon is not the first thing that comes to mind when considering immune-promoting foods, but it should be. Sufficient intake of omega-3s, such as DHA and EPA, is imperative for lowering inflammation.

In addition to lowering inflammation, several recent studies have found that omega-3s boost the immune system. For example, a 2013 study concluded that fish oil helps enhance B cells’ function. 

The best source of omega-3s is wild-caught seafood such as salmon, mackerel, and sardines. However, omega-3s can also be found in lesser quantities in nuts and seeds.

5. Add in foods that help with detoxification

dandelion tea

If you are sick, one of your primary goals should be to eliminate toxins from your body. Toxins come from the food we eat, the water we drink, the air we breathe, and the products we use at home and in the workplace. High toxin loads significantly compromise the immune system.

Adding foods to the diet that support the body’s natural detoxification process helps remove unwanted toxins, leaving more capacity for the body to fight illness. Excellent additions include herbs and spices like cilantro, parsley, garlic, and turmeric. Also, many teas, such as dandelion tea, help to support detoxification.

Other ways to give your immune system a boost

While consuming a healthy diet is the best way to ensure a healthy immune system, there are many other actions you can take to keep the immune system going strong. 

Get some rays

Since the beginning of time, humans have harnessed the power of the sun to heal from illness. For example, during the 1918 flu, health providers found that exposure to sunlight deactivated the flu virus.

Sunlight is the predominant source of natural vitamin D, which has been proven to boost immune health. Moreover, sunlight also stimulates the production of nitric oxide, which plays a complex, but vital role in immunity.

  • To ward off illness, spend as much time as safely possible in direct sunlight. The more skin you expose to the light, the better!

Minimize stress

Stress may seem like a psychological problem, but it’s also a physiological one. Stress triggers the release of a hormone called cortisol. Cortisol wakes the immune system in the short term, preparing the body for an attack or injury. Over time, however, high cortisol levels in the blood decrease the body’s ability to fight off infection.

A 2022 study reiterates stress’s negative impact on the immune system. After examining over 6,000 adults, researchers concluded that stress significantly ages the immune system.

  • To keep the immune system strong, find ways to reduce stress. If you can’t change a situation, focus on mindfulness, yoga, meditation, or other modes of relaxation.

● Regulate your sleep schedule

Sleep is the first thing to go when we are feeling well. Unfortunately, our bodies make up for the lack of sleep when we fall ill. Sleep may just be the biggest weapon in keeping sickness at bay.

For example, a 2015 study found that individuals who got less than six hours of sleep were four times more likely to catch a cold than those who slept more than seven hours.

➔    Aim for 7-9 hours of uninterrupted shut-eye each night to keep the immune system strong.

● Move your body

Everyone knows that exercise is helpful for the body but did you know that enough movement helps you fight off colds and infections year-round?

Exercise prompts a temporary rise in immune cells, especially in the first couple of hours after working out. According to a 2019 review, moderate-intensity exercise increases the circulation of immune cells, with each workout building a more robust immune system. For example, a study of 1,000 people found that working out nearly halved the odds of catching a cold.

  • To keep bugs at bay, move your body daily, aiming for 30-60 minutes of moderate exercise.

● Supplement wisely

Using food as medicine by eating a whole-food-based diet is the best way to prime the immune system. But unfortunately, food has lost much of its nutritional value in the past few decades.

When fighting an illness or during cold and flu season, it’s best to consider utilizing supplements to give the immune system the added boost it needs.

Next Steps

One walk through a local pharmacy during cold and flu season will reveal how most people deal with getting sick. Sadly, most people find themselves trying to quell symptoms. Unfortunately, by the time you’re already ill, it’s often too late to make much difference.

If you knew that you could avoid illness altogether, wouldn’t you give it a try? Building immunity doesn’t happen overnight, but with dedication and commitment, it can be done.

There are so many supplements on the market that it can be hard to know exactly which ones benefit the immune system. But don’t worry! We’ve taken the work out of it for you with our Super Immunity Complete Support Protocol.

This comprehensive bundle of nutrients supports optimal immune function. Each supplement in this protocol addresses the complex nutritional needs right down to the cellular level, all while keeping the heart and blood vessels strong.

When it comes to health and immune function, it’s truly an inside job. Rest assured, however, that a strong and resilient immune system is within your reach!

Medical Review: Dr. Lauren Lattanza 11/17/22


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He heals the body, instead of just treating the symptoms!

With his professional qualifications as a certified family nurse practitioner, a doctor of chiropractic, and a fellow of the International Academy of Medical Acupuncture, Dr. Smigiel offers patients comprehensive care from a broad perspective of conventional and alternative medicine. He also has extensive experience in functional rehabilitation and chronic pain management.

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About Dr. James Kneller, M.D., Ph.D., FHRS

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Dr. James Kneller is one of the nation’s leading heart rhythm specialists. Dr. Kneller is certified by the American Board of Internal Medicine (ABIM) in Clinical Cardiac Electrophysiology, Cardiovascular Disease, and Internal Medicine.

As a Fellow of the Heart Rhythm Society (FHRS) and Certified Cardiac Device Specialist (CCDS), Kneller provides comprehensive patient care, combining best medical practice with invasive procedures using state-of-the-art technologies to treat heart rhythm disorders.

Beyond guideline-directed therapies, Kneller is passionate about optimized personal health. With a deep interest in complimentary alternative medicine (CAM), he strives to reduce the need for pharmaceuticals, invasive procedures, and exposure to harmful radiation. With Natural Heart Doctor, he strives to help each and every client to Live Well, Eat Well, and Think Well to attain their 100-year heart!

About Dr. Lauren Lattanza NMD, FACC

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As a Naturopathic Physician, I am trained to treat the whole person and get to the root cause of disease.

I went to Arizona State University where I graduated with a bachelor’s degree in psychology with a depth in physiology and minor in Spanish. After my undergraduate degree I was working on prerequisite classes towards medical school, which is when I came to learn that my values identified best with the principles of naturopathic medicine. I knew that I wanted to help patients identify the causes of disease and be able to offer treatments which would improve their health rather than simply treating symptoms.

I dedicated the next 4 years to the Southwest College of Naturopathic Medicine in Tempe, Arizona where I attained my Doctorate of Naturopathic Medicine. I served as Class President all 4 years, Board of Trustees – Student Trustee, spoke as the Club President for our branch of Toastmasters, and was voted by my peers and attending physicians to earn the Outstanding Leadership Award for the Class of 2020. Throughout medical school I took it upon myself to work alongside MDs, DOs, chiropractors, and functional medicine practitioners in addition to naturopathic physicians.

As a Spanish speaking student, I was able to volunteer with community clinics around Phoenix and provide free healthcare to low-income families. Due to this combined exposure, I came to find my passion in treating cardiometabolic and digestive disorders that are all too common, yet largely preventable. I took the opportunity to learn the broad spectrum of healthcare so I can ensure that I am able to provide my patients with the best options.

About Dr. Jack Wolfson DO, FACC

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Dr. Jack Wolfson is a board-certified cardiologist, Amazon best-selling author, husband, father, and the nation’s #1 Natural Heart Doctor.

For more than two decades, more than one million people have enjoyed the warmth, compassion, and transformational power of his natural heart health courses and events.

Dr. Wolfson is the founder of Natural Heart Doctor Scottsdale, his heart health practice in Arizona, and Natural Heart Doctor, an online resource center with natural health information. Doctors from across the globe reach out to Dr. Wolfson for training and education in holistic health practices.

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Dr. Wolfson and his wife Heather have four children and are committed to making the world a better place to live. They provide for those in need (including animals) and support natural health causes through their philanthropic efforts.


Our chiropractor is an expert at adjustments and holistic chiropractic care and works closely in conjunction with the other health care experts at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

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We use specially formulated natural vitamins and minerals that are injected into a vein to prevent or treat dehydration. Ideal for people in Arizona.

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Stimulate your body’s natural healing abilities and promote physical and emotional well-being with acupuncture at Natural Heart Doctor.

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Health Coaching

Our health coaches use evidence based skillful conversation, clinical interventions, and strategies to engage you actively and safely in health behavior changes.

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We use the most advanced testing in the world to assess heart health and to identify the root cause of your health issues.

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Schedule an office visit with one of our cardiologists, holistic physicians, chiropractor, or health coaches.

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Frequently Asked Questions

I’d like to receive an online second opinion from Natural Heart Doctor. What do I do next?

You can initiate a second opinion online through our website at any time. To begin, select the team member you’d like to speak with and open an account.

Click here for cardiologist Dr. Jack Wolfson.

Naturopathic Medical Doctor Dr. Lauren Lattanza. Get details.

Naturopathic Medical Doctor Dr. Tonia Rainier. Get details.

Click here for  Natural Heart Doctor Health Coach.

Alternatively, you can email A member of our care team will help guide you through the process of starting a second opinion.

What is the cost of a Natural Heart Doctor Online Second Opinion?

The cost for most second opinions varies by team member. This fee includes information collection, a phone or video consultation, a second opinion from a Natural Heart Doctor specialist and guidance throughout the process from your personal Care Team at Natural Heart Doctor.

Cardiologist Dr. Jack Wolfson’s Second Opinion Fee is $1500.

Holistic Physician’s Dr. Lauren Lattanza’s Second Opinion Fee is $250.

Naturopathic Physician Dr. Tonia Rainier’s Second Opinion Fee is $250.

Note: We apply the Online Second Opinion Call fee as a credit to any future consultations with Natural Heart Doctor, should you choose them.

Will my insurance cover the cost of a Natural Heart Doctor Online Second Opinion?

Most likely, no. Most health plans do not cover online second opinions or consultations. You are responsible for the cost of our second opinion. Natural Heart Doctor cannot file a claim with your insurance carrier, nor can we provide a procedure (CPT) code for this service.

What is the timeline to receive an online second opinion?

We do our best to schedule your second opinion as quickly as possible. Typically, it takes 5 to 7 business days after your information has been collected to receive your phone or video online second opinion.

What information do you need in advance of our call?

Our office will send you a short questionnaire to complete and return. We DO NOT need your complete medical records.

How many questions can I ask the expert during our call?

You may ask a maximum of five questions. This is to ensure that the expert has sufficient time to devote to each question. All questions must be finalized before your online meeting.

What should I expect to receive once my second opinion is complete?

You will receive a summary of our discussion along with our second opinion. The second opinion will be in written form. After you have reviewed the second opinion, a Natural Heart Doctor clinician will follow up with you by phone to address general medical questions about the information provided in the second opinion.

What if I have follow-up questions for the expert after I have reviewed my second opinion?

If you have a clarifying question about an expert’s response to one of the questions in your second opinion, and the Natural Heart Doctor clinician is unable to address it, then you may request a follow up session for an additional fee. 

Is my medical and payment information secure?

Natural Heart Doctor is strongly committed to protecting the privacy and security of all our patients. Our website meets all federal requirements for protecting personal health information under the Health Insurance Portability and Accountability Act (HIPAA). All financial transactions are processed by Natural Heart Doctor securely using industry standard payment processing tools.

I would rather visit Natural Heart Doctor for an in-person appointment. What should I do next?

If you would prefer an in-person appointment at Natural Heart Doctor instead of an online second opinion, please call (480) 535-6844 for details and scheduling.

Can I schedule a follow up appointment with the specialist who provided my online second opinion?

Yes, we’re happy to help you on an extended basis. Our clinician can discuss options with you when presenting our second opinion summary.