Immunity Boosting Tips

By: Dr. Nathaniel Mainord
Collegeside Wellness Ministry Leader

With the outbreak of COVID-19, many people have been asking for some preventative measures and/or supplements that can be taken to boost the immune system. In response, this is what our professionals at Optimal Health and Performance have been recommending:

1. Get some sunlight. This is the natural and most ideal way to boost Vitamin D production. Aim for 15-20 minutes of sun exposure per day, preferably without sunscreen.

2. MOVE! We are quarantined, not restrained. Get some sweat going to help detoxify your body and clear your mind. Movement does not have to be a high-intensity workout (excessive HIIT workouts may actually reduce your immune system), but you do want to elevate your heart rate and generate perspiration. A few examples would be a TABATA-style workout, a 30-minute walk at least 3-4 days a week, or a family hike (as of now, local and state parks are still open).

3. Drink plenty of water. A good rule of thumb is consuming enough water in ounces to equal half of your body weight (ex: an adult weighing 150 lbs. would consume 75 oz./day). If you typically do not drink a lot of water, work your way up slowly by adding an additional 8-10 oz. of water every three days (or you may be quarantining yourself to the bathroom all day!)

4. Eat lots of fruits and vegetables. Fruits and vegetables are a great source of antioxidants, as well as vitamins, minerals, and phytonutrients. Be sure to consider including citrus fruits, strawberries and pickles, as these are great sources of Vitamin C.

5. Eat whole foods. Processed foods can increase inflammation in the body, thus weakening your immune system. Since there may be heightened quarantine restrictions in the days to come, cooking would be a great family activity. Learn how to meal prep or even cook for others.

6. Get some FRESH AIR! Just as water can become stagnant, so can air. Weather permitting, open the windows, turn on some fans, and let fresh air move through your house. This would also be a good time to change your air filters. (Side note: if someone in your house becomes sick, change your air filter often as the air in most homes is recirculated). And of course, spend lots of time outside!

7. Take Supplements. While the supplement suggestions below will not prevent you from contracting COVID-19, they may give your body a much better chance to fight it. As with any vitamin, mineral, or supplement, prioritize a good quality brand. And of course, consult your physician before adding any new vitamins or supplements.

If you have any additional questions about these recommendations, please contact Nate at or connect online at


Vijay Kumar - May 22nd, 2020 at 1:43pm

I liked your blog very much. Thank you for sharing the blog on ways to boost immune system.

Mike Dorfman - March 24th, 2022 at 3:16am

These points are easy to remember and practical too, but if one person can not complete these tasks, what do you think can use supplements like immunity boosters to have the same amount of nutrients?






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