The immune system is crucial to health: it protects you against illnesses, fights infections and heals wounds. However, the immune system is also very important to protect your skin. The skin is the largest organ and it has many strategies to protect you from external forces. Lack of immune responses can impair healing so supporting your immune system can make a big difference. Lifestyle factors such as sleeping well, eating a healthy diet and exercising regularly can increase your well-being and help your immune system protect you. Read on to learn about the 7 things I do to support my immune system.

Herbs Can Help

Yarrow is one of the most all-around medicinal herbs there is and it‘s known for being good for the immune system. That‘s why it’s traditional to use it for colds and the flu. It helps alleviate symptoms and it‘s wonderful in tea. It has both antibacterial and antiviral properties and it tightens the gaps between cells, which slows virus mobility across tissues. I wrote a blog about Yarrow, you can read it here! I drink Yarrow tea (with Peppermint and Holy Basil) every day and very rarely catch a cold. Blueberries are also excellent to strengthen the immune system and I eat them every day. Here you can listen to me talk about blueberries and here you can read about the many health benefits of blueberries.


Wild Icelandic Blueberries

Cook with Spices

I use a lot of onion, garlic, ginger and turmeric when I cook because all of these ingredients strengthen the immune system, and make the food taste better. Onions have antibacterial properties and are high in vitamin C, which makes them beneficial for your immune system. Garlic boosts the immune system by increasing the number of T-cells (virus-fighting cells) and thus helping destroy viruses. Studies have shown that garlic can alleviate symptoms of colds and the flu. Ginger has been used for medicinal purposes since time immemorial. It contains an active component called gingerol, which makes ginger an immunity booster. Furthermore, ginger has anti-inflammatory and antibacterial properties, which help fight infections. Turmeric has great healing powers and is a great immune booster, read more about its many health benefits here.


Mushrooms as Medicine

Mushrooms have been used for medicinal purposes for ages and there‘s a long tradition of using them in Asia. Medicinal mushrooms help keep the immune system balanced by stimulating it when there are viruses to fight and calming it when it‘s too active. The five types of mushrooms I use the most in my consultation all have in common that they strengthen the immune system. If you want to learn more about the medicinal properties of mushrooms, you can read this blog about the top 5 medicinal mushrooms I use.

Lion's Mane

Lion’s Mane

Supplements Are Important

Aiming to get vitamins and minerals through a healthy diet is always a good idea, but I recommend taking supplements as well. Personally, I take zinc and vitamin C to support my immune system.

  • Vitamin C helps maintain healthy skin, teeth and bones. Vitamin C deficiency can make you more prone to getting sick, but on the other hand, getting enough vitamin C can help you fight colds faster and can help reduce inflammation. As an antioxidant, vitamin C neutralises free radicals, which can prevent certain diseases.
  • Zinc is a mineral that the body can’t make itself, which means that we have to get it from our diet or take supplements. It’s good for wound healing and maintains the integrity of the skin. Zinc has a big effect on multiple aspects of the immune system and is crucial for normal development of cells. Research has shown that zinc can shorten the duration of colds and that those who are zinc-deficient are more likely to get infections.

Get Some Sun

Vitamin D has several important roles in the body, but it‘s especially important for the health of the immune system. It supports normal immune system function and has anti-inflammatory properties. The most natural way to get Vitamin D is regular exposure to sunlight. However, that‘s not always possible, especially in northern countries during the winter months, so supplements are the next best thing. The effect of vitamin D on the immune system is mostly based on the fact that a severe vitamin D deficiency can make you more susceptible to diseases. Since I live in Iceland which has very little sunshine compared to many countries, I take Vitamin D supplements all year round, usually about 5.000 IU per day.

The Power of Sleep

Lack of sleep can actually make you sick as it affects your immune system, and it can also delay recovery if you do get sick. Research has shown that those who don‘t sleep enough or don‘t get quality sleep are more likely to get sick if they‘re exposed to a virus. Long-term lack of sleep can also increase the risk of cardiovascular disease, obesity and diabetes. Adults should aim to get at least eight hours of good sleep every night and teenagers should aim to get at least nine hours. However, too much sleep can also lead to problems and sleeping for more than 10 hours may reduce the overall quality of sleep. Here are a few ways to ensure the best sleep quality:

  • Reduce exposure to blue light in the evening
  • Go to sleep and wake up at consistent times
  • Exercise, but not right before you go to sleep
  • Maximize your sleep environment by making sure it‘s quiet, dark, cool and clutter-free
  • Relax in the evening by meditating, reading or taking a bath

I do all of the above to make sure I sleep well but my favorites are reading and meditating in the evenings.

Laughter Is the Best Medicine

Turns out, laughter actually is the best medicine! Laughing boosts your mood, lowers stress hormones, diminishes pain and relaxes the body. Humour is a wonderful tool to learn not to take things too seriously, release anger and connect you to others. Make sure to create enough opportunities to laugh:

  • Surround yourself with funny people
  • Try laughter yoga
  • Watch a funny movie (British comedies are my favorites!)
  • Always look on the bright side of life
  • Laugh at yourself

By reducing stress and increasing immune cells, laughing can support your immune system. Also, laughing releases endorphins, the chemical that makes you happy, so it can further improve your sense of well-being. The short-term effects of laughter include muscle relaxation, stimulated circulation and an enhanced intake of oxygen-rich air. The long-term effects are an improved immune system, increased personal satisfaction and an overall improved mood. I think I can truly say that I laugh a lot, in fact all the time! If you listen to any interview with me, you will hear me laughing all the time. Here is an example.

About the Author

Anna Rósa is a medical herbalist and author of the bestselling book Icelandic Herbs and Their Medicinal Uses. She’s the CEO and founder of Anna Rósa Skincare and a member of the National Institute of Medical Herbalists in UK. It’s the oldest herbalist institute in the world, founded in 1894.

Anna Rósa CEO and Founder of Anna Rósa Skincare