Optimizing Immune Health

20 Natural Remedies & Lifestyle Tips for Optimizing Immune Health

Up until the Coronavirus pandemic, the predominant culture has been one of maximizing productivity for profit, or for survival, for most. Our mainstream society has been set up to burn, not only through the earth's resources, but through each individual's personal reserves, at a destructive, nonrenewable rate. This unsustainable cultural/systemic way of being has wreaked havoc on our reserves, predisposing us to weakened immunity and preventable lifestyle diseases rooted in poor diet and unrelenting physical, mental, and emotional stress. What the Coronavirus pandemic has brought is a radical wake up call to bring our energy back in, to replenish ourselves, to listen and rebuild our relationship to our bodies and our energetic boundaries, and to reconnect with and care for our loved ones and the earth.

At the request of my patients I share with you the following wellness tips below, updated for winter of 2023.

Immune Health Ideas for 2023

Review the list and intuit which natural immune optimizing remedies resonate with you. Support my small business and order recommended supplements from my Doctors Supplement Store (which offers all of the supplements recommended below - message me for the code) or my FullScript (does not include Supreme Nutrition and NET Remedies). Dr. Axe's site is a great resource for the benefits and cautions on the use of these nutritional remedies. Consult with your doctor before taking any remedies in case there are contraindications.


You may be harried and triggered during the holidays, but if you can take small moments to replenish and ground and plan for larger chunks of time for rejuvenation, you may be able to prevent your body from forcing you to take the time!

1. Drink 6-10 cups of filtered water and make sure your filter is up to date. Clean water is life. Ola i ka wai. Ti danum ket biag.

2. Sleep at least 6-8 hours, ideally by 10pm, at least twice a week and by 9pm if not feeling well. In Chinese medicine, 9pm-11pm is the time when the body is focused on restoring the Triple Burner meridian (including the thyroid and adrenals). This is one reason why sleeping early maximizes the restorative effects of sleep. 

3. Practice yoga, or other stretching, strengthening, breathing systems at least twice a week to help calm and balance your nervous system. Tai chi is another great option, or weight training. 

4. Avoid sugar (which suppresses the immune system, robbing it of vital minerals) and dairy (especially when phlegmy as dairy increases mucus). Avoid MSG. If you enjoy meat, enjoy beef more as an occasional treat, as beef is hard for the digestive system to process.

5. Consider Schisandra, a Traditional Chinese Medicine (TCM) herb that is wonderful for the adrenals, liver and brain, for hormone balance, digestion and skin health, as found in Livco.

6. Indian Frankincense (Boswellia serrata, a potent anti-inflammatory in Ayurvedic medicine) and Turmeric together comprise Boswellia Complex, a natural anti-inflammatory for joints, that is also good for circulation and the kidneys.

7. Find a high quality multivitamin/multimineral to build the strength of the immune system. Ultranutrient is an exceptional choice. Spirulina, barley grass and wheat grass (if not gluten sensitive) powders and supplements are also good sources of minerals, chlorophyll and other essential micronutrients.

8. Chrysanthemum, a TCM herb, is an effective broad spectrum antimicrobial, antiviral, anti-inflammatory, antioxidant, and anticarcinogenic and can be found in Vital Guard Supreme.

9. Noni or Morinda citrifolia, used in Hawaiian lāʻau lapaʻau, is immune system modulating, anti-cancer, anti-diabetic, and a strong antimicrobial. It can be found in Morinda Supreme.

10. American Ginseng, an adrenal adaptogen that balances the immune system, helps fatigue and is neuroprotective.

11. Support healthy lung function with Pneumotrophin PMG, a protomorphogen, glandular nucleic acid extract.

12. Tulsi Tea (holy basil) found at health food stores is a wonderful restorative tea to support a healthy stress response and immune function. Nettle Tea is good for joint pain and allergy relief. Mamaki Tea helps the lungs, respiratory system and lowers cholesterol and blood pressure. Use ginger as a tea or in soups and stews in moderation (it is blood thinning) to soothe the digestion and for its anti-inflammatory effects.

13. Use homeopathics such as NET Remedies Flu Immune Spray to bolster your immune response.

14. Enjoy bok choy, cabbage, sweet potato, chia seeds, cilantro, curries, avocados, fermented veggies, pickles, sauerkrauts, and/or kimchee.

15. If weather permits, enjoy 10-20 minutes of mid-day (10am-3:30pm) sun exposure at least twice a week to capture the UVB rays that stimulate Vitamin D3 production in the skin.

16. Listen to music that brings you joy, smile while wrapping gifts, or play board games and laugh!

17. Take a 10 minute epsom bath (1 cup) or foot bath (½ cup) daily while symptomatic or 3 times a month for maintenance, and consider adding 2 tsps of baking soda if you’re feeling acidic/toxic.

18. Folks with autoimmune issues may want to be cautious with elderberry. If you use colloidal silver, I would limit use to maximum 2 weeks or only use in small doses. Some people overuse lemon - note that citrus can kick up the histamine response.

19. If you come down with a fever, rest, trust that being sick and depressed is temporary, and follow the wisdom of your body to help you balance and renew. 

20. Any kind of bodywork/energy-work, especially Acupuncture and/or Reiki, a couple times a month, can also stave off physical and emotional exhaustion and anxiety and keep you going strong through the holidays.

Support your body with affirmations such as I lovingly nurture my mind, body and spirit, I believe in myself, I do my best, my best is good enough, and My body heals itself naturally and quickly, to help your body navigate the stresses of the season. Ultimately, we are a reflection of our stories. Find those stories and affirmations that feel resonant, that ground and nourish your spirit, and then put them on repeat.

Wishing you strength, love and moments of joy this season!

Dr. Chris Teaño Lipat DC, Reiki Master, Certified Functional Medicine Practitioner, creator of the KNOWING Method


Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.


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