How to build a strong immune system

Your immune system is your body’s main defense.

It protects you from and fights against all pathogens and diseases that could harm your health, including cancer.

But that’s not the only thing your immune system does.

The true role of the immune system

Your immune system can be compared to a powerful police force that makes sure everything is being run correctly in your body.

Whenever there is a problem in your body, like damaged cells or toxins, it reacts right away to make sure every tissue and organ is functioning correctly. And when this happens, you can experience inflammation.

Inflammation is an indication that your immune system is repairing damage as well as cleansing.

When your immune system is actively working to repair or replenish tissues and cells in your body, inflammation will often be present in the area of need and, in many cases, points to a healing process.

Where it can go wrong

The problem starts when inflammation becomes chronic.

Unlike short-term inflammation, which resolves once healing is complete, chronic inflammation is a low-level but constant state of immune activity.

Lifestyle factors or long-term health conditions often cause it and can lead to more serious problems like heart disease, diabetes, chronic disorders, and cancer.

For instance, studies show that chronic inflammation is linked to a higher risk of certain cancers, including colorectal and breast cancer. [1]

The causes behind chronic inflammation

By understanding the causes of chronic inflammation, you can significantly prevent it or address it if you already have it.

Here are the main causes:

1. Too Little Movement

A sedentary lifestyle slows circulation, allowing toxins and inflammatory markers to build up.

Exercise, on the other hand, promotes blood flow, delivers oxygen and nutrients, and removes waste and has an overall positive effect on a person’s health, controlling inflammation and benefitting the immune system. [2, 3]

2. Bad diet

Refined sugars, unhealthy fats and all processed foods are major inflammation triggers. Basically, everything that we discourage in the Budwig Protocol.

Among other negative effects, these unhealthy foods spike blood sugar levels, which increases the release of inflammatory chemicals. [4]

2. Toxins

Environmental toxins – heavy metals, pesticides and endocrine-disrupting chemicals in plastic (BPA) – are found in the air, home products, and unhealthy food and are closely linked to chronic inflammation.

What you can do about it

Due to this direct connection between a weak or out-of-balance immune system and cancer and many other health problems,

It’s crucial that your immune system is operating at its best, and all the more so if you have cancer.

If your immune system is not working correctly, fighting cancer will feel like an uphill battle because, despite everything else you try to do, your immune system won’t be able to attack the cancer and keep it under control.

Here is what you can do to make sure your immune system is operating at its best:

1. Stay Hydrated

Water is essential for immune function, helping circulate nutrients and remove waste. Chronic dehydration makes you more vulnerable to illness.

Aim for at least 8–10 glasses a day, and more if you’re active or live in a hot climate. Get into the habit of constantly sipping on water, especially between meals when your stomach is empty.

2. Keep a Balanced Food Plan

Plant-based nutrition, rich in vegetables, fruits, legumes, and whole grains, provides the nutrients your immune system needs. For example, the Budwig Food Plan, which focuses on healthy fats and fresh produce, has been shown to improve overall immunity and reduce inflammation. [5]

Case Study: a 2023 cohort study published in JAMA Network Open found that consuming a plant-based diet resulted in a 37% lower risk of breast cancer recurrence and a 58% reduction in mortality for high-risk patients. [6]

3. Prioritize Sleep

Your immune system regenerates while you sleep. Getting 7–8 hours of quality rest every night will help your system to cleanse, restore and maintain homeostasis, or in other words, your body’s optimal state.

Sleep strengthens your system’s ability to eliminate anything that could disrupt its natural balance. Poor sleep is often linked to digestion issues, so try eating earlier or at least one hour before going to bed.

There is substantial research highlighting the link between sleep improvements and reductions in inflammation. [7]

4. Get Moving

Daily movement stimulates the production of immune cells. Walking is especially effective, offering over 30 health benefits, including better sleep, reduced inflammation, and a stronger immune response.

Walking outdoors is preferable, but if it isn’t an option, consider a treadmill or indoor exercise.

5. Shift to a More Positive Outlook

This aspect of our health and its link to our immune response is far too often overlooked. Research pointing to the fact that a positive outlook significantly strengthens the immune system is becoming more and more abundant with each day that goes by.

Learn to react to unpleasant situations and adversity in a more balanced way, developing the habit of being thankful and striving to see the positive aspects of life.

These can greatly enhance your immune system by reducing stress and boosting immune function.

Optimism lowers stress-induced cortisol levels that can weaken immunity and enhance the activity of natural killer cells and anti-inflammatory cytokines, helping maintain balance in the immune system.

In addition to these lifestyle changes, there are natural supplements that can give you a boost.

Supplements that can boost your immune system

1. Transfer Factors
Derived from colostrum, these molecules help “educate” your immune system, making it more effective. Anecdotal reports and small studies suggest they can help prevent colds and other infections.

2. Vitamin C
A well-known antioxidant, vitamin C strengthens immune cells and shortens the duration of illnesses. Look for natural sources like rose hips for better absorption.

3. Vitamin D
Often called the sunshine vitamin, it modulates immune responses. Research reveals that people with higher vitamin D levels were less likely to experience severe infections.

4. Zinc and Selenium
Both trace elements are critical for immunity. Zinc helps repair cells, while selenium reduces oxidative stress. A 2021 meta-analysis found that these nutrients when combined, reduced the severity of respiratory infections by 25%.

5. Curcumin
Curcumin is found in turmeric and reduces inflammation at multiple levels. It’s been shown to help with autoimmune diseases, arthritis, and even diabetes. Adding turmeric to your diet or taking curcumin supplements can make a significant impact.

There is a natural supplement in our store that combines Transfer Factors and vitamin C, and from our experience, we’ve found it to be very effective, especially when facing a cold or the flu.

Our Transfer Factors are here.

Conclusion

Your immune system is an incredible network that protects and supports your health every single day. By staying hydrated, eating well, exercising, getting enough sleep, remaining positive and incorporating key supplements, you can strengthen this vital system.

Real change happens with small, consistent steps. Start today, and you’ll start feeling better and building a foundation for long-term health.

For more tips on living a healthy lifestyle, you can check out our other health articles.

If you’d like additional support on making sure your immune system is as strong as possible, as well as addressing all other aspects of your health: