How to Strengthen Your Immune System Against Cold and Flus

How to Strengthen Your Immune System Against Cold and Flus

If you’ve fallen victim to the common cold or flu, you will understand how difficult it can be to find natural solutions to prevent these less favourable illnesses from reoccurring. From making lifestyle changes to switching up your diet and adding supplements to your daily routine, the key to preventing your yearly cold is to strengthen your immune system. Here at Planet Organic, we have put together the various options available for you to help naturally prevent cold and flu symptoms from rearing their head. 

How to boost your immune system to prevent colds?

It's not always clear how to improve your immunity against a cold or flu due to how complex the body’s immune system is. Made up of a vast network of cells, organs and fluids, our immune systems work hard to defend our bodies against the millions of bacteria and viruses we encounter in our daily lives. By making an effort to strengthen your immune system you can help your body identify and eliminate the bacteria and viruses that will make you sick, resulting in the prevention of illness or the lessening of symptom severity. Below we have listed a few of the many ways to help support your immune system to maintain optimal health.

Stay hydrated

With around 60% of our bodies being made up of water, staying hydrated is essential to keeping your body as healthy as possible. Increasing your daily water intake will not only help carry oxygen to your cells but also flush out any nasty toxins from your body, helping to fight infections such as colds and flu.

Water isn’t the only liquid that can help prevent sickness and speed up recovery. Consuming a range of herbal teas such as peppermint, chamomile or ginger tea or electrolyte drinks will help you to replenish the fluids your body may have lost during illness. 

There is such a thing as too much water, however, and overhydration can cause the sodium levels in your blood to become diluted. It’s recommended that we consume no more than around three litres of water per day, however, this is dependent on a range of factors including your gender, physical activity levels, the climate you live in and much more. 

Make lifestyle changes

Making small lifestyle changes can have a huge impact on improving your immune system. Managing your stress levels can be greatly important to preventing illness as your state of mind causes hormonal changes that can lower your body’s resistance to infection. 

One of the best ways to manage stress is through physical activity. Regular exercise, whether that be gentle movement like walking or a more intense workout, is not only great for mental wellbeing but can help increase blood flow, which in turn improves the circulation of white blood cells in your body. White blood cells are responsible for battling foreign invaders from bacteria and viruses, therefore incorporating exercise into your daily routine can help in both recovery from illness and prevention.

Other lifestyle changes that can lower stress levels and therefore help with illness include practising meditation, connecting with friends, reading and listening to music.

Eat a balanced diet with antioxidants

A balanced diet is not only beneficial for your overall health and wellbeing but good nutrition is essential for building a strong immune system. Consuming fresh fruits and vegetables regularly is a great way to increase your intake of antioxidants to help create a positive effect on your immune system. By increasing your consumption of whole foods that are rich in vitamins and immune-boosting minerals such as oranges, broccoli, blueberries, ginger and complex carbohydrates, you can effectively improve your immunity. Antioxidant-rich foods can help protect your body’s cells, reduce the risk of disease and ease cold symptoms, these foods include dark chocolate, pecans, strawberries, artichokes and kale.

Add supplements to your diet

If you are struggling to get in all of your essential vitamins and minerals each day, adding supplements to your diet can also help strengthen your immunity. One of the most effective nutrients for building a strong immune system is Omega-3. Our bodies cannot make this naturally, however, it can be an essential nutrient in helping to increase airflow and protect the lungs from cold symptoms. Omega-3 can be found in a range of foods such as fish, seafood, nuts and seeds or it can be consumed in a supplement form. 

Additional vitamins and minerals that can help with cold and flu symptoms are vitamin C, vitamin D and Zinc which can all help to support your immune system and keep you feeling your best. Here at Planet Organic, we have a wide range of multivitamins and supplements for you to choose from to help support your health.

What are the best natural cold and flu remedies?

Although there is no cure for the common cold, there are many natural remedies that can help manage and shorten the duration and severity of your symptoms. Natural cold and flu remedies include medicinal plants, probiotics, antioxidants and antimicrobial foods, all of which can work together in different ways to ease symptoms and support immunity. Some of the most effective remedies for supporting immunity include Echinacea, vitamin C, ginger, elderberry, zinc and probiotics. It is important to consult a GP or qualified health professional before beginning to take supplements to ensure it is safe for you to do so. 


Echinacea is a native North American flower that is widely recognised for its positive actions on the immune system. Echinacea offers a full spectrum of traditional herbal support for your immune system, with its naturally occurring active substances helping to boost immune function, relieve pain and reduce inflammation. It can come in many forms, from echinacea tea to concentrated drops and lozenges. 

This Echinaforce tincture offers a concentrated echinacea dose that can be dropped into water to provide symptomatic relief for colds and respiratory tract infections.


Elderberry is another natural remedy that can help support immune function. The antiviral effect of the elderberry is created through the plant’s active chemicals which help it to prevent and block viruses from infecting your body’s cells. Using elderberry when unwell has been shown to effectively reduce the total duration and severity of symptoms, making it one of the best options to consider when trying to battle a cold or flu. 

This Viridian elderberry extract is formulated with acerola cherries and elderberry to provide a great-tasting supplement that is rich in immune-boosting vitamin C.


Ginger is another one of the most effective natural remedies for preventing colds as it holds many antioxidant, antimicrobial, and anti-inflammatory properties. Not only can it help to reduce inflammation caused by cold and flu but it can also relieve muscle pain, nausea and soothe sore throats. Available in a variety of forms, the most popular way to use ginger for improving immunity is by adding slices of raw ginger root to boiling water to make a soothing tea, or in a cold-pressed juice form to help improve immunity.

This Moju ginger shot is available in most Planet Organic stores and contains raw ginger root, lemon and acerola cherry powder to provide an immune-boosting drink, rich in vitamin C to help reduce inflammation and fatigue.

Vitamin C

Vitamin C is widely known as being vital to healthy immune function. This essential antioxidant contributes to your body’s immune defence system by protecting cells from damage that a cold may cause. Helping to combat inflammation and boost immunity, vitamin C has many important functions that can help you achieve new levels of health when you need it most.

Although many fruits have naturally occurring vitamin C, another convenient way to ensure you’re getting optimum levels of this vitamin is through a supplement such as this Well. Actually. high-strength Vitamin C. Containing 1000mg of Vitamin C, this supplement drink is made to optimise the body's immune, collagen and energy capabilities. Made from millions of micro-phospholipid Liposome bubbles, this vitamin C formula is easily recognised by the body, allowing it to enter into the blood for faster, maximum absorption. 


Naturally found throughout the body, zinc is an important mineral in your body’s defensive system. By increasing your zinc consumption you can reduce the longevity and severity of cold symptoms. Zinc supplements are effectively metabolised and absorbed by the body to encourage the normal maintenance of your immune system along with supporting nerve function, skin, hair and vision.


These organic zinc supplements contain plant-based and broad-spectrum Zinc sourced from natural Guava leaves. These Guava leaves are also rich in other nutrients such as tannins, beta-sitosterol, polyphenols and flavonoids, that help boost the activity of Zinc in the leaves. These supplements are easily absorbed by the body compared to other non-whole sources of zinc, therefore helping effectively support the immune system and functionality. Simply take one capsule daily to get the recommended daily serving of zinc your body needs.

It’s important to note that even if you are using any of these natural remedies if your symptoms do not improve or turn more severe it is best to seek medical help. You should also consult a GP before beginning any new supplements to ensure it is safe for you to do so. Some supplements are unsuitable for certain people, for example during pregnancy or if you have a particular health condition. 

Fend off the flu with the help of Planet Organic

Here at Planet Organic, we offer an extensive range of immune-boosting foods and supplements formulated to help support your health and well-being. Browse through our Immune Boost collection and discover everything you need to make it through cold and flu season this year.