How To Strengthen Immunity For Free!

By Marilee Nelson | 11/30/2025

Good health and a strong immune system are everyone’s birthright, which is why we love sharing free healing tools!

We’ve already covered 7 Free Practices To Enhance Heart Health, The Power Of Slow For A Healthier Life, and Simple Ways To Activate Your Lymphatic System, and today we’re looking at how to strengthen immunity for free using seven simple tips.

Whether you’re looking for ways to build up your immune system before cold and flu season really hits, or are in the midst of a sickness, these tools can help.

How To Strengthen Immunity For Free: 7 Ways

We have tremendous power to influence our immunity through our daily habits, choices, and interactions with the world.

Sure, we love our immune-boosting supplements, water filters, air purifiers, blue light blockers, and superfoods too, but it is truly the free things in life that form the foundation of immune function.

Here are seven of the most powerful ways you can strengthen immune function without spending a dime.

1. Don’t Skimp On Sunlight & Outdoor Time

It can be oh-so-tempting to semi-hibernate indoors through the winter, especially on very cold, windy, and damp days.

However, our ancestors, and many people living in frigid climates today, reap the benefit of spending time outdoors when the weather is “bad”.

For example, sunlight exposure —even when it’s cloudy —helps boost vitamin D levels, support a positive mood, and keep our circadian (sleep) rhythm balanced, all of which are essential for immunity in the winter months.[1]

Spending time in nature, such as a walk in the park or a hike in the woods, also brings in the benefits of nature therapy, which studies have shown can help reduce inflammation, enhance natural killer cells (if you spend time around trees), enhance mood, support energy, reduce stress, and promote healthy sleep.[2-3]

A prime example of this is the traditional and still modern Nordic practice of letting babies nap, well-bundled, outdoors in their prams during the day.

As strange as it may seem to us, Nordic parents, grandparents, great-grandparents, etc., know that this helps create stronger, more robust babies and children, while also promoting longer naps.

Hey, if the babies can do it, why can’t we?

Plus, studies have shown outdoor exercise can provide exceptional benefits, such as enhancing small muscle control and increasing caloric burn.[4-6]

Of course, always bundle up appropriately for the weather and use your common sense, but try to get out of your comfort zone and spend some time outdoors every day for the sake of your immune system.

2. Reduce Sugar, Alcohol, & Seed Oils

A strong immune system relies on a balanced inflammatory response, which is essential for mounting an effective defense against viruses, pathogens, and other foreign invaders.

Some of the best ways we can help keep inflammation in check are by:

Eating plenty of whole, real foods: These feed beneficial gut microbes while providing natural immune-supportive nutrients like zinc, vitamin A, vitamin C, and selenium
Avoiding ultra-processed foods: Especially those high in sugar and refined oils. Studies have shown that sugar can reduce white blood cell production and disrupt gut bacteria [7] while refined oils may contribute to inflammation.
Reducing or eliminating alcohol: Alcohol disrupts the gut microbiome, robs your body of immune-supportive nutrients, promotes inflammation, and is, generally, high in sugar.[8]

We realize this is often easier said than done during the holidays, but there are ways to avoid these immune-suppressive foods and beverages, without sacrificing all the fun.

Get more tips on how to stay healthy during the holidays, in:

3. Toss the Toxins

Reducing exposure to harmful chemicals in our food and products used in, on, and around our bodies has been shown to dramatically improve immune function.

Experience the power of removal with our easy-to-execute Toss the Toxins to Create a Healthy Home and Diet course.

Our Toss the Toxins Online Course is built on decades of experience helping clients remove products that hijack health, the ability to heal, and our potential. It is a simple, efficient category-by-category process that immediately takes a load off the immune system.

We invite you to strengthen your family’s resistance to illness with this no-cost way to boost immunity. It is a powerful preventive healthcare measure!

4. Sleep More (If You Can)

Let’s be real: if you have a new baby or young kids, the “sleep more” advice is not always attainable, and that’s okay!

We all have seasons of life where we can’t get enough sleep for various reasons, and it doesn’t mean your immune system can’t function. The body is very adaptable, so if this sounds like you, don’t sweat it—move on to the next tip.

However, for the rest of us who can sleep more but choose not to (to work, scroll, read, watch TV, etc.), this is the time of year to prioritize 8-9 hours a night.

Why?

Research has shown sleep is a time when the immune system becomes more active, revving up its inflammatory response to repair, detoxify, and heal.[9][10]

When we’re sick, this typically means our fever gets higher at night, as the body uses sleep time, along with the protective effects of sleep hormones like melatonin, to do deep repair. Then, often in the morning or after a nap, the fever breaks.

This is just one example of how sleep strengthens the immune system.

Research has also shown that getting enough sleep can make us less susceptible to viruses, like the common cold.[11]

The takeaway: take your cues from Mother Nature and turn in earlier than usual; 8-9 hours a night is optimal.

Related reading: 10 Tips For Healthier Sleep

5. Exercise, But Not Too Much

Movement is essential to so many aspects of immune function, including lymphatic flow and circulation, which deliver nutrients, as well as stress reduction, better sleep, and better mood.

Exercise also generates heat, which helps keep our immune fire burning strong.

However, if cooler weather is bringing down your workout intensity or tolerance, know that it's part of nature’s design.

Research has shown that strenuous exercise can dampen immunity, while moderate exercise can strengthen it.[12]

That’s not an excuse to skip daily exercise, but may be a sign that it’s alright to tone down the intensity a bit, especially if you’re feeling drained after working out or lacking motivation.

Some of our favorite wintertime exercises include:

Stretching Exercises
Pilates
Walking outdoors
Dancing
Weight-lifting
Rebounding

Switching up your workout routine is also beneficial because it engages new muscle groups, helps prevent repetitive injuries, and keeps things fresh.

Just be sure to get at least 30 minutes of exercise a day, and move as much as you can throughout the day.

Related reading: 7 Health Benefits Of Rebounding

6. Try Exercise Snacking

If you sit at a desk working all day, a morning workout routine can't make up for the detrimental impact of hours of inactivity.

Studies show that prolonged sitting strains the heart, increases the risk of type 2 diabetes, impacts physical flexibility and posture, increases anxiety, slows down mental processing speed, and more![13][14]

Exercise snacking offers a super beneficial solution! Take frequent breaks during your workday to get up and "take" an exercise snack.

These are short bursts of movement, 1-5 minutes long, that offer a flexible way to break up hours of continuous desk sitting.

Set your timer for 30 seconds to 5 minutes every hour for your break. There are endless options, here are a few.

Jumping jacks for 30 seconds
Health bounce on a rebounder for 1 - 5 minutes.
Fast run on rebounder to a count of 100.
Lymphatic jumping routine, can be broken down into smaller chunks of time.
Climbing stairs
Short stretching routines
Walk around your house for a few minutes.
Squats
Hula-hoop one direction for a minute or two, then the other.
Jump rope for a couple of minutes
Dance to a favorite song

Mix them up. It is easy to choose from a variety of options every day.

Here are 24 more exercise snack suggestions.

7. Create A Daily Stress Relief Practice

The science could not be clearer: stress is one of the biggest threats to immunity and overall physical, mental, and emotional health.[15][16]

Yet so many of us exist in a state of chronic stress, running from one activity or deadline to the next, always exhausted, and worried about the next crisis.

The good news is that, although we cannot always control our circumstances, we can put practices in place to help reduce stress as we work to reframe our priorities and response to stress.

How do you start?

By choosing something, one thing you can commit to doing every day that brings you joy and helps create a calm state of body, mind, and spirit…and practice it like your life depends on it!

Here are some ideas for starting points:

Write down five things you are grateful for every day
Practice deep breathing
Create a tea ritual
Spend time in nature
Exercise
Journal
Laugh
Connect with friends, family, and community
Spend time caring for a pet
Find a hobby you enjoy, like building things, making art, writing, knitting, or cooking
Pray
Meditate
Read uplifting books and content
Drastically reduce the amount of time you spend on your phone and devices
Take a bath
Swap massages with your spouse or partner
Soak your feet in a tub of warm water and relax

You don’t have to do the same thing every day, but be sure to pick a practice—or several —and write them down, then schedule them.

Related reading: Mindfulness At The 10-Day Stay

8. Keep Your Neck, Chest, Lower Back, & Feet Warm

In traditional medicine practices, such as Traditional Chinese Medicine, Ayurveda, and others, staying warm is considered essential for protecting immune function.

Grandmothers know this, and, inherently, so do we.

That doesn’t mean you shouldn’t get outside and enjoy the cold weather! But bundle up and warm up accordingly.

In the cold weather and during cold & flu season, take special care to protect the following:

Your neck and chest: Which contain some of your first-line immune defenders, such as the tonsils and adenoids, as well as your thyroid, which helps regulate body temperature.

Your chest: Which houses your thymus and bronchial system.

Your mid and lower back: This is where the lungs, adrenals (stress regulators), and kidneys reside, all of which play essential roles in immune function.

Your feet: If your feet are warm, the rest of your body will typically follow suit. According to Traditional Chinese Medicine, the feet are a hotbed of meridian systems that connect an organ’s energetics, including immune organs, to the rest of the body.

Scarves, vests, warm coats, sweaters, and wool socks all offer simple and effective ways to keep these body parts warm.

Foot baths are also a fantastic way to warm up the feet and meridians.

9. Try A Hot Towel Body Rub As A Sauna Alternative

For centuries, people have relied on saunas to help bolster immunity, sweat out pathogens, and support overall health.

But saunas aren’t exactly free, which is where this hot towel body rub comes in.

All it requires is a large bowl or basin, a clean towel, hot water, and, if desired, grated ginger.

From there, you dip the towel into very warm water and rub it all over your body in a sequence, creating heat while promoting detoxification.

It feels fantastic and provides many of the same benefits as a sauna, minus the investment.

Get the full tutorial in: Looking For A Sauna Alternative? Try This Hot Towel Body Rub

And Don’t Forget The Importance Of Indoor Air Quality

Winter typically means more time spent indoors, making indoor air quality a top priority.

Some of the best ways to clean up indoor air and help prevent the spread of germs and dust include:

HEPA vacuuming
Dusting often
Swapping cleaning products with harmful ingredients for human- and environmentally-safe versions, like Branch Basics
Opening the windows twice a day (even if it’s cold out)
Keeping a no-shoes indoor policy
Going fragrance-free reduces harmful VOCs
Utilizing low-tox disinfectants, like 3% hydrogen peroxide and dry steam cleaning, when needed

Branch Basics all-in-one human-safe cleaning system was designed to help individuals and families improve indoor air quality as they clean.

Our products are MADE SAFE Certified, EWG-verified, human-safe, pet-safe, baby-safe, naturally fragrance-free, free from harsh synthetics, and 100% biodegradable.

Just one Concentrate plus water in refillable bottles creates all the cleaning products you need to remove germs, clean your entire home, and wash your clothes.

Check out our Premium Starter Kit (plastic or glass) and Ultimate Starter Kits (plastic or glass) for everything you need to help keep your family healthy and your home clean this winter.

References:

Marilee Nelson

Marilee Nelson is an Environmental Toxins expert who has spent nearly 30 years advocating for the chemically-sensitive and chronically-ill. She is a Board Certified Nutritionist, Certified Bau-Biologist and Bau-Biology Inspector and specializes in Food As Medicine. She has helped thousands of families and individuals identify, heal and recover from toxic exposures and is on a mission to revolutionize the way American families view their health.

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