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5 ways To Boost Your Immune System Naturally

Lenka Pagan

At this time of year there are lots coughs, colds and bugs going around. I would like to share with you my top five tips for boosting the immune system. They work for me and I believe they can help you to boost your immune system as well:


  1. Avoid refined sugar as it weakens the immune system. There are healthier natural alternatives such as stevia sugar/drops, coconut sugar/syrup, date syrup, maple syrup, molasses,  xylitol, agave nectar, raw honey…



  1. Drink tea infusions with herbs and spices such as linden flower, elderflower, ginger, thyme, chamomile, lemon balm, fennel, cinnamon… They are particularly good for colds and coughs.



  1. Make sure that you include powerful immune system boosters to your diet such as citrus fruits, garlic, ginger, turmeric, spinach, kale, broccoli, red bell peppers…



  1. Reduce stress! Stress can contribute to many health problems, such as obesity, high blood pressure, heart disease and diabetes to name just a few. Meditation, deep relaxation, deep breathing exercises and yoga can be very helpful as they de-stress you and much more. 🙂


  1. Drink beverages such as cold-pressed juices, smoothies and tea infusions that can strengthen your immunity. I have included 3 simple recipes below:



Juice for Immunity

(This recipe is taken from my eBook Healing Beverages)

1 orange, peeled

1 clove of raw garlic

2 cm ginger root

1 tsp lemon juice

Dash of cayenne pepper


Juice all ingredients and serve.


Please note: In case you do not have a juicer, this recipe can be also used in a form of smoothie, by adding a little water and blending until smooth. Serve immediately.


Immune Boosting Shake

(This recipe is taken from Bear Grylls book ’Fuel for Life’)

Almond milk (almonds and water – blend and strain= almond milk)

2cm piece fresh turmeric OR ½ tsp dried turmeric

2,5cm piece of ginger, peeled

1 banana

¼ pineapple, cut into chunks

1 tsp vanilla extract


Blend all the ingredients in a blender until smooth.


Winter Tea for Immunity

(This recipe is taken from my book Healing Beverages)


Ginger root, grated (ideally organic or peeled if not)

Fennel seeds

Raw honey to sweeten

Optional: liquorice root, broken in pieces


Boil water in a saucepan and turn the heat off. Add all the roots and seeds. Cover and let it stand for 5-10 minutes. Strain, sweeten with a good quality organic raw honey and drink while it is warm.


Wrap up warm in this cold weather and stay healthy! 🙂


I would love to hear about the different ways that YOU boost YOUR immune system.

Lenka Pagan
Lenka supports women to live happier and healthier life. :-)

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