Natural Ways to Keep the Immune System Strong

Feeling sluggish, rundown, or just “blah?” Your immune system may need a reboot.

The immune system is made up of a vast network of specialized cells, structures, organs, antibodies, proteins, and messaging systems that help protect our bodies against harm. But like any other system in the body, it requires holistic care and support to function optimally and effectively fight disease.

Whether you're feeling run-down and in need of a total reboot or you're hoping to stay healthy through the year, nature has your back. Boost your immune health with these simple natural tips to stay on top of your game.



No, we're not talking about rainbow-colored candies here! We're talking about the real, wholesome, delicious rainbow that comes straight from the earth.

One of the best ways to support your immune system all year long is by eating a diet rich in colorful fruits and vegetables. Sadly, the Standard American Diet is full of white and tan processed foods that don't do much for our immunity (or health in general).

Trade in the beige for the vibrant and nutrient-dense purples, reds, oranges, yellows, blues, and greens of the produce section. Vibrant and colorful whole foods are often more nutritious and higher in immune-supporting antioxidants and vitamins.


If you thought exercise was only good for staying fit, think again. Having an active lifestyle is an essential way to keep your immune system strong.

Studies show that exercise may help boost the immune system by increasing the concentration of immune cells circulating in the blood. These cells (such as natural killer cells and T-lymphocytes) are key elements of a fighting immune system. 

Exercise also increases the body's temperature which may help to fight bacteria, whit also encouraging old mucus, debris, and bacteria to leave the lungs. Researchers are currently learning more about how exercise regulates and modulates these important immune functions. 

In addition to supporting the immune cells, exercise also fights stress. Stress is a major contributing factor to a weakened immune response. With regular exercise, we can reduce our stress and keep cortisol levels low to protect the immune system. 


If you’re like most people, you may think of stress as just a normal part of life. In reality, humans were not meant to live with chronic stress (or the constant dose of cortisol it releases), and our bodies suffer. 

Some of the negative effects of stress are easily identifiable (like the throbbing headache you feel halfway through the workday or the nausea you notice while stuck in traffic). But it can also lead to some less obvious issues, like poor immune health. Cortisol has been shown to suppress the immune response and even damage immune cells.

To strengthen our immunity naturally, we must address stress and reduce cortisol levels. In addition to exercising and eating a healthy diet, add a few stress-relieving habits into your daily routine. It can be as simple as listening to a favorite song with a cup of immune-boosting tea or as indulgent as a 2-hour long nighttime wind-down ritual.


This tip may seem unrelated to immune health, but it's an important one to consider for mind-body balance. Establishing healthy boundaries not only improves our quality of life and relieves stress, but helps us maintain an effective defense system.

In Chinese medicine, the immune system is likened to a protective boundary. This boundary defends our bodies against harm from the outside world, while also allowing in helpful resources, like air. When our boundary (or immunity) becomes weak, we are more vulnerable to stress and illness.

Chinese medicine practitioners note that these weak internal boundaries can also allow for weak physical boundaries. Many of us are overwhelmed, exhausted, and irritable simply because we commit to too much and struggle to say “no.” By protecting our healthy boundaries, both mentally and physically, we also support our immune system.


Forget beauty sleep — it's all about immunity sleep! There are a million different reasons why sleep is crucial for your health and well-being, but its ability to refresh and restore your immune system is one of the most important.

A high-performing immune system requires time, energy, and rest to function properly. It is during sleep that our immune system learns, restores, and balances. Studies show that restorative sleep allows the body to create a “memory” for certain invaders (like viruses and bacteria) and create antibodies to fight them in the future.

Helpful immune proteins called cytokines are also produced during sleep to later fight infection and inflammation. Finally, sleep helps regulate high levels of the stress hormone, cortisol, to continue the fight against stress — and lackluster immunity.

To get your best immunity sleep, aim for seven to nine hours of uninterrupted sleep per night and stick to a regular schedule. If you struggle with insomnia, you may benefit from the relaxing and naturally sleep-inducing effects of An Mian Pian.


Chinese medicine has long used the power of nature to help the body stay strong in the face of illness. In fact, Chinese medicine is deeply rooted in prevention and places great attention on a person's vitality and immune strength when considering their overall picture of health.

At Plum Dragon Herbs, we offer several different all-natural herbal blends to help you best support your immune health.

Protect & Prevent
Our immunity tonics and herbal teas are designed to help you quickly recover from illnesses and prevent future attacks by boosting your immune system from the root.
  • CytoSupport
    Only found at Plum Dragon Herbs, this product was designed based on famous herbalist Stephen Buhner's ideology and research. Specifically formulated to address the cytokine storm caused by winter and viral illnesses, this product acts as an “herbal Tamiflu.”It has the potential to assist users in recovery from Chinese "white lung" and other respiratory illnesses.

  • Nei Wei Qi
    “Nei wei qi” is the body’s internal defensive Qi. In essence, it is the basis of your immunity. In this tincture, we’ve created a powerful blend of herbs that not only fight infections but restore your body’s defensive Qi for ongoing immune support.

  • SurviveAll
    SurviveAll is an immune tonic inspired by the famous herbalist Stephen Buhner's ideology and research. It supports both immune and respiratory health.

  • Immuni-Tea
    Feeling under the weather? Want to get ahead of seasonal colds and allergies? Immuni-Tea helps you replenish energy, boost vitality and maintain well-being year-round. Formulated with a precise combination of fragrant and immune-boosting herbs (like anise, ginger, elderflower, rose hips, yarrow and peppermint), there's no better blend to help get you back on your feet!
  • Winter Warmth Tea
    This special winter tea blend brings warmth, comfort, and support for a healthy winter season. You can expect a relaxing sensation from the cinnamon, orange, and rose included in this black tea which produces a warm, calming aroma. But, this tea is not just for winter. It can help perk up any chilly, gloomy, changeable spring or autumn day and promote healthy Qi flow and circulation in those with colder constitutions.

Cool Heat
Hot-type illnesses are characterized by inflammation. You may experience a painful sore throat, dry cough, and fever.

  • Wen Bing Microbiota Defense Formula
    This tincture works to support optimal immune system function in the face of what Chinese medicine considers “warm disease.” It can be particularly helpful during the spring and summer months.

  • Huang Qin Extract
    Huang Qin contains a compound called baicalin which is proven to strengthen the immune system against pathogenic invaders. It also contains flavonoids that reduce inflammation and protect the immune and nervous systems. 

Stop the Chill

For those prone to more cold or damp-type symptoms (such as chills, congestion, running nose, and aching muscles), these warming formulas are a better choice: 

  • Osha Root Extract
    Osha root has long been an important herb in Native American and Hispanic healing systems. Research shows that osha root contains natural compounds that fight bacterial and viral infections, and may be used to support the upper respiratory tract.


A strong immune system is a sign of a strong body – how does yours stack up?

When it comes to immune health, prevention is the best medicine. Thankfully, these are just a few of the many ways we can support our immune systems proactively, and naturally. Use these tips year-round to stay healthy and give your immune system the extra care it deserves!

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