Keeping your immunity high – 12 Tips from Doctor Jockers

I’ve been charged that I’m only representing the views of people on the fringe edge.Here is an article from Doctor Jockers on how to keep your immune system working best .Nothing ‘fringe’, all solid and extremely useful .Please share .The article goes together with the release of his new book

  • You can find this article on

Please share with your friends and loved ones.The worst things for your is to worry yourself helpless


Top 12 Immune Support Strategies to Prevent Illness

  • FDA Disclaimer
    The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. Learn More
  • Affliliate Disclosure
    In compliance with the FTC guidelines, please assume the following about links and posts on this site: Many of the links on are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. If I post an affiliate link to a product, it is something that I personally use, support and would recommend without an affiliate link. Learn More
  • Privacy Policy
    Please read the Privacy Policy carefully before you start to use By using or by clicking to accept or agree to Terms of Use when this option is made available to you, you accept and agree to be bound and abide by the Privacy Policy. Learn More
Immune support, Top 12 Immune Support Strategies to Prevent Illness

Immune support, Top 12 Immune Support Strategies to Prevent IllnessTop 12 Immune Support Strategies to Prevent Illness 

Your immune system is a complex system that protects you from viruses, bacteria, parasites, and other pathogens. It is a complex system that’s essential for your health and survival. Optimal immune support is important for your health at all times. However, currently, as we are facing the COVID-19 pandemic, dealing with flu season, and experiencing a stressful time in our world, immune support strategies have become even more critical to support your body and to prevent illness.

In this article, you will learn more about the immune system and the importance of supporting a balanced immune response. I will share my top 12 immune support strategies to prevent illness and to protect your health.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

What is the Immune System

Your immune system is absolutely essential for your health and survival. Your immune system keeps you healthy and protects your body from viruses, bacteria, parasites, fungi, and other pathogens.

If you want to understand your immune system, imagine a network of cells and tissues spread throughout your body involving your cells, tissues, and organ. Your immune system is on a constant lookout for invaders and ready to attack and protect you through a so-called immune response. It is your defense system and inner-army of protection (1, 2, 3, 4).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Parts of the Immune System

White blood cells, or leukocytes, are some of the main characters in your immune system. They are found in various lymphoid organs, including your thymus, spleen, bone marrow, and lymph nodes. They circulate across your body through blood vessels and lymphatic vessels. They are on the look-out for pathogens, and when noticing one, they multiply and urge others to do the same.

There are two kinds of leukocytes. Phagocytes, including mast cells, monocytes, macrophages, and neutrophils, absorb and break down pathogens by eating them. Lymphocytes recognize previous invaders and attack them if they show up. B lymphocytes make antibodies and let the T lymphocytes know when pathogens show up. T lymphocytes kill compromised cells and alert other leukocytes for help (1, 2, 3, 4).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Immune Response Process

Antigens are any substances that are considered to be an invader. They prompt an immune response. They include viruses, bacteria, fungi, toxins, or other foreign materials. When your B lymphocytes, or B cells, spot an antigen, they release antibodies. Antibodies are part of the immunoglobin family and are a type of protein that can lock antigens.

Each antibody has a special function and can help to protect you from a specific antigen. For example, you have different antibodies for the common cold than for the flu or pneumonia. One of the problems we are facing today with the novel coronavirus (COVID-19) is that because it is a new virus, we do not have antibodies against it. Antibodies attach to antigens and mark them as cells called phagocytes in order to kill them.

T lymphocytes, also called T cells or Th cells help to coordinate the immune response. They communicate with cells, prompt B cells to produce antibodies and phagocytes to kill antigens. Killer T cells or cytotoxic T lymphocytes can also fight other cells and are especially important for fighting viruses and destroying cells infected by a virus (1, 2, 3, 4).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Types of Immunity

Once your body creates an antibody it stays in your body forever. This storage is the reason why you cannot get the chickenpox twice and helps your body fight other infections and illnesses. This protection from your immune system is called immunity.

There are several types of immunity:

  • Innate immunity: This is the immunity you are born with that allows your body to fight pathogens until you develop adaptive immunity.
  • Adaptive immunity: This form of immunity is also called acquired immunity. It is a library of antibodies that your body develops through being exposed to and fighting off pathogens throughout your life.
  • Passive immunity: This is a form of immunity that includes a baby’s protection through the placenta or breast milk and lasts for a certain period to protect the body until it can defend itself.
  • Immunization: Immunization exposes your body to antigens and weakened pathogens to protect your body from specific infections and illness in the future.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Immune System Problems

Your immune system is a very complex system, hence there are various ways it can get out of balance and become compromised.


You may develop an immunodeficiency that means that one or several parts of your immune system cannot function optimally. Immunodeficiencies may develop for a variety of reasons, including age, obesity, malnutrition, and alcoholism. AIDS is a form of immunodeficiency.


You may develop autoimmunity or an autoimmune condition. This means that your immune system attacks and destroys cells in your body mistaking them for pathogens or compromised cells. Autoimmune conditions include Celiac disease, Hashimoto’s disease, rheumatoid arthritis, type 1 diabetes, and lupus.


Hypersensitivity means that your immune system overreacts to something and damages healthy cells. Anaphylactic shock due to an allergen is one example of this.

Even if you don’t have any of these immune system problems, unhealthy lifestyle and dietary choices, toxins, and stress can weaken your immune system and thus compromise your immune system response making you more vulnerable to illness and making recovery more difficult.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Supporting a Balanced Immune Response 

Your immune system is a complex entity that works hard every moment of every day to protect you from infections and illnesses. When it is out of balance, suppressed, or overstimulated, it cannot function optimally.

Your T cells help to coordinate immune regulation and kill compromised cells. However, T cell function decreases as you age and lowers immunity, especially in older adults. This is why respiratory infections, influenza, and pneumonia cause more risk and are among the leading causes of death in those over 65. Unhealthy lifestyle choices, including an inflammatory diet, lack of exercise, smoking, inadequate sleep, chronic stress, and improper hygiene can also compromise your immunity and make you more prone to disease.

Supporting a balanced immune response is critical for your health and well-being. The good news is that it is never too late to start making dietary and lifestyle changes to support proper T cell function and immune regulation (5, 6, 7, 8).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Top 12 Immune Support Strategies

Supporting your immune system is important no matter what. You want your body to be strong and healthy so that it can protect you from infections, illness, and disease. Now as we are dealing with the novel coronavirus or COVID-19 pandemic and the flu season both while experiencing an uncertain time in our world, immune support strategies are critical for protecting your health.

Be Grateful & Positive

Chronic stress can be detrimental to your immune system, increase inflammation, and make you more vulnerable to infections and illness. Being grateful and keeping a positive mindset is more important than ever before to lower your stress level and protect your immune system. Keep a daily gratitude journal. Stop several times a day to be thankful for the good things. You can even set a timer on your phone to remind you to practice a moment of gratitude.

Engage in uplifting activities, such as dancing in your living room, playing with your kids or pets, watching a comedy, listening to music, or reading your favorite book. Say a prayer or practice any spiritual activities that feel right for you. If you need help in developing a positive mindset, seek help from a counselor, therapist, or life coach. Many are available online.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Prioritize Good Sleep For Immune Support

Getting poor sleep on a regular basis can lead to increased stress, high inflammation, and lower immunity. Make sleep a priority. Make sure to go to bed and wake up around the same time each day to help your circadian rhythm. Develop a nighttime routine that supports relaxation.

Avoid electronics and instead try board games, reading, relaxing music, crossword puzzles, crafts, coloring, meditation, and journaling. Make sure your bedroom is a safe sanctuary with a comfortable bed, bedding, and pillows (9).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Avoid Sugar & Processed Foods

Sugar and processed foods are extremely inflammatory to your body. Chronic inflammation can lead to poor immune function which increases your risk of infection and disease.

Avoid processed foods and foods that are high in refined sugar, refined oils, gluten, conventional dairy, artificial ingredients, coloring, and additives. Choose an inflammatory diet rich in greens, vegetables, fruits, clean protein, and healthy fats (10).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Practice Intermittent Fasting For Immune Support

Intermittent fasting is a strategy that involves fasting (not eating) for a period of time followed by a period of feasting (eating). Intermittent fasting increases autophagy, cellular rejuvenation, immune system function, and genetic repair. It reduces inflammation and the risk of disease.

I recommend that you start out with a Simple Fast that involves 12 hours of fasting including your overnight sleep. Slowly increase your fasting time and graduate to Strong Fast or 16:8 Fast with a 16-hour fasting window. I explain different fasting strategies and how to get started with intermittent fasting in this article. To learn more about the benefits of fasting, read this article (11, 12, 13, 14, 15, 16, 17, 18, 19).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Consume Immune-Supportive Foods

Eat an immune-supporting, anti-inflammatory, nutrient-dense diet. Focus on organic greens including chard, kale, and spinach, vegetables, including cucumber, celery, and broccoli, herbs and spices including turmeric, ginger, basil, and mint, low glycemic index fruits including lemon, lime, and berries, healthy fats including avocado, coconut oil, extra virgin olive oil, grass-fed butter, and ghee, clean protein including grass-fed beef, free-range poultry and eggs, wild-caught fish, and wild boar, fermented foods including kimchi, sauerkraut, and kefir, and medicinal mushrooms including reishi, cordyceps, and turkey tail.

Choose home-cooked meals whenever possible. As we are spending more time at home during the COVD-19 pandemic, it may be a great opportunity for you and your family to start cooking more and to try new recipes that support the immune system. My recipe directory is full of delicious, immune-supporting options that you and your family will love (10).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Fresh Air, Sunshine, and Grounding

Being outdoors has endless benefits. Being in the sunshine can increase your vitamin D levels which are important for optimal immune function. Sunshine can also improve your mood, reduce stress, and elevate depression and anxiety. Breathing the fresh air helps to clear your lungs. Grounding, standing or walking on dirt, grass, or sand, can help you connect you to the earth and improve your physical and mental health (20, 21).

I know that at this current time of the COVID-19 pandemic, your time outdoors may be limited. However, step outside to your garden, yard, balcony, or street in front of your house or apartment as much as you can. Open the windows to let the fresh air in. Grow some plants to allow nature to be present inside. Go for a walk or a jog while keeping the recommended social distance in order to uplift your spirit and improve your immune system during this time.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Regular Movement & Exercise

Regular movement and exercise are particularly important for a healthy immune system. It improves your lung function, cardiovascular health, mood, and energy levels while reducing inflammation and building strength and muscle. Make sure to exercise 20-30 minutes a day.

Mix up cardiovascular exercises, such as walking, running, biking, or dance, as well as resistance and strength training including weight lifting, CrossFit, TRX, and pilates. High-intensity interval training (HIIT) provides the benefits of both (10).

Even if you have to stay at home while we fight the COVID-19 crisis you may find many free workouts online and on youtube which you can follow at home, including yoga, pilates, HIIT, Zumba, kettlebell, TRX, weight lifting, and other types of workouts. Make sure to stay active throughout the day. Even if you are home, make sure to take time throughout the day to stretch, do a yoga sequence, walk around the room, dance for your favorite songs, or if possible, go outside for a short walk or try gardening.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Good Hydration & Drink Herbal Teas

Good hydration is essential for a healthy immune function. I recommend that you drink 8 to 10 glasses of clean water minimum a day. If you are exercising, spend time outside in the sun. If you are recovering from an illness or infection, or otherwise feeling dehydrated, drink more. Listen to your body.

I recommend systems like iSpring or the Berkey system for low cost filtration.  The best water is the Synergy Science hydrogen water which is what I use at home as it is powered by molecular hydrogen which reduces oxidative stress in the body and improves immune function.  Add a slice of lime for some extra flavor. Additionally, I recommend drinking herbal tea as well. Echinacea, ginger, and peppermint are fantastic options for immune support (10).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Optimize Vitamin D Levels

Vitamin D is essential for healthy immune function. While the sun is your best friend for boosting vitamin D, chances are you don’t spend enough time outside in the sun to meet your needs.

Vitamin D-rich foods, including fatty fish, beef liver, and egg yolks offer some support, but not enough to optimize your vitamin D levels. To boost your vitamin D levels, I recommend that you take a daily Vitamin D3/K2 supplement for immune support (22).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Take Probiotics & Digestive Enzymes

Your gut health and immune health are interconnected. Keeping your gut microbiome balanced is absolutely critical for a healthy immune system. For digestive support, I recommend Super D-Zyme, a powerful digestive enzyme that benefits your digestion, enhances nutrient absorption and helps the breakdown of lactose and polysaccharides.

Take it daily with each meal. For microbiome balance and probiotic support, I recommend SBO Probiotics for maximum probiotic support. Take it daily for optimal gut and immune health benefits (23, 24).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Use Vitamin C & Zinc For Immune Support

Vitamin C and zinc are both essential for immune health. Vitamin C-rich foods include lemon, lime, oranges, mandarins, grapefruits, guava, strawberries, papaya, pineapples, kiwi, sweet green pepper, broccoli, and brussels sprouts.

Foods that are rich in zinc include spinach, pumpkin seeds, salmon, and grass-fed dairy. Additionally, I recommend that you supplement with Super C and Zinc Charge for optimal immune support (25, 26, 27, 28).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Use an Infrared Sauna For Immune Support

Infrared saunas have countless health benefits. They support detoxification, improve immune health, reduce stress, and improve energy. To learn more about the benefits of infrared saunas, read this article.

For optimal immune support and health benefits, I recommend an infrared sauna by Synergy Science as a great affordable option with safe, deep penetrating, detoxifying, and immune-supporting benefits (29, 30, 31, 32).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Bonus Strategy: 3-Day Fast or Partial Fast

If you are not feeling well or simply want an extra immune system boost, I recommend that you do a 3-day fast or a partial fast. If you are embarking on a 3-day fast, I recommend reading this article to learn about the benefits and best strategies. I only recommend 3-day water fasts if you are already experienced with and do well on longer intermittent fasting strategies.

If you are not yet physically or mentally ready for a 3-day fast, a partial fast is a fantastic alternative. You may choose to do a 3-day green juice fast, as explained here, or a bone broth fast, as discussed here. Make sure to follow an immune-supporting, nutrient-dense diet as well as immune-supporting lifestyle strategies after your fast (33).

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Final Thoughts on Immune Support

As we are facing the COVID-19 pandemic, dealing with flu season, and experiencing a stressful time in our world, immune support strategies are becoming more important than ever before. Follow my top 12 immune support strategies to prevent illness and to protect your health.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

In the last 100 years, sugar consumption has skyrocketed. More addictive than cocaine, sugar alters brain chemistry and hijacks your health — causing craving and withdrawal symptoms, binging and weight gain.

Today, the average American consumes at least a half-pound of sugar per day (that’s 130 pounds every year!) — directly contributing to the development of type 2 diabetes, heart disease, non-alcoholic fatty liver disease, cancer and other health problems.

—>>Leave sugar behind when you attend this free, online event!

Be sure to check out my discussion where I talk about how to stop sugar cravings and get the benefits of nutritional ketosis to reduce inflammation and pain and stimulate fat burning, enhance brain health and energy levels.  In this presentation I show you 3 easy steps to get rid of cravings and start burning fat today!

Immune support, Top 12 Immune Support Strategies to Prevent Illness

What To Expect at The Get Off Your Sugar Summit

Your host, Dr. Daryl Gioffre, has personally struggled with and healed from sugar addiction and pre-diabetes. He became a health advocate after witnessing his father struggle with sugar addiction and cancer.

He vowed to do everything in his power to prevent people from suffering the way that his father did. He created The Get Off Your Sugar Summit to illuminate sugar’s insidious effects and share how to kick the sugar habit.

Dr. Gioffre is here to help you understand and combat the symptoms of sugar addiction.

The Get Off Your Sugar Summit could help you with:
+ Overcoming grain and sugar addiction
+ Dietary shifts to mitigate sugar’s effects
+ Tips and techniques for making healthier decisions
+ Finding hidden sugars in everyday foods
+ Getting your kids off sugar
+ Transitioning from sugar burning to fat burning
+ Creating gut health
+ And more!

—>>I’ll see you online at The Get Off Your Sugar Summit when you register today!

P.S. When you register for The Get Off Your Sugar Summit, you’ll also unlock early access interviews, free guides and helpful eBooks about living your most resilient life!

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Sources in This Article Include:

1. The immune system. Johns Hopkins Medicine. Link Here
2. How does the immune system work. NCBI. Link Here
3. Understanding the immune system: How it works. Science Education. Link Here
4. Overview of the immune system. National Insitute of Allergy and Infectious Disease. Link Here
5. Kaminogawa S, Nanno M. Modulation of Immune Functions by Foods. Evid Based Complement Alternat Med. 2004 Dec;1(3):241-250. doi: 10.1093/ecam/neh042. Epub 2004 Oct 6. PMID: 15841257
6. Salam N, Rane S, Das R, Faulkner M, Gund R, Kandpal U, Lewis V, Mattoo H, Prabhu S, Ranganathan V, Durdik J, George A, Rath S, Bal V. T cell ageing: effects of age on development, survival & function. Indian J Med Res. 2013 Nov;138(5):595-608. PMID: 24434315
7. How to boost your immune system. Harvard Health Publishing. Link Here
8. Trends in causes of death among the elderly. Centers for Disease Control and Prevention. Link Here
9. How sleep affacts immunity. Sleep Foundation. Link Here
10. Immune system boosters and busters. WebMD. Link Here
11. Sanchez A, Reeser JL, Lau HS, et al. Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr. 1973;26(11):1180-4. PMID: 4748178
12. Godínez-victoria M, Campos-rodriguez R, Rivera-aguilar V, et al. Intermittent fasting promotes bacterial clearance and intestinal IgA production in Salmonella typhimurium-infected mice. Scand J Immunol. 2014;79(5):315-24. PMID: 24612255
13. Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702–710. PMID: 20534972
14. Collier, R. (2013). Intermittent fasting: the next big weight loss fad. CMAJ : Canadian Medical Association Journal, 185(8), E321–E322.
15. Amigo, I., & Kowaltowski, A. J. (2014). Dietary restriction in cerebral bioenergetics and redox state. Redox Biology, 2, 296–304.
16. Martin, B., Mattson, M. P., & Maudsley, S. (2006). Caloric restriction and intermittent fasting: Two potential diets for successful brain aging. Ageing Research Reviews, 5(3), 332–353.
17. Marinac, C. R., Sears, D. D., Natarajan, L., Gallo, L. C., Breen, C. I., & Patterson, R. E. (2015). Frequency and Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance Associated with Breast Cancer Risk. PLoS ONE, 10(8), e0136240.
18. Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., … Villaseñor, A. (2015). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212.
19. Rothschild J, Hoddy KK, Jambazian P, Varady KA. Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. Nutr Rev. 2014;72(5):308-18. PMID: 24739093
20. Cold Weather Outdoor Play Boosts Immune System! Pennsylvania University of Health. Link Here
21. Health benefits of grounding. Link Here
22. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855
23. Yan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011 Oct;27(6):496-501. doi: 10.1097/MOG.0b013e32834baa4d. PMID: 21897224
24. Fields H. The Gut: Where Bacteria and Immune System Meet. Johns Hopkins medicine. Link Here
25. Hemilä H, Louhiala P. Vitamin C may affect lung infections. J R Soc Med. 2007 Nov;100(11):495-8. doi: 10.1177/014107680710001109. PMID: 18048704
26. What are the best foods for vitamin C? Medical News Today. Link Here
27. Caulfield LA, and Black RE. Zinc Deficiency Link Here
28. Prasad AS, et al. Zinc in cancer prevention. Nutr Cancer. 2009; 61(6): 879-87. PMID: 20155630
29. Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. Am J Med. 2001 Feb 1;110(2):118-26. PMID: 11165553
30. Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clin Rheumatol. 2009 Jan;28(1):29-34. PMID: 18685882
31. Vatansever F, Hamblin MR. Far infrared radiation (FIR): its biological effects and medical applications. Photonics & lasers in medicine. 2012;4:255-266.
 32. Crinnion WJ. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Altern Med Rev. 2011 Sep;16(3):215-25. PMID: 21951023
33. Fasting for 72 hours can reset the entire immune system. The Source. Link Here

Immune support, Top 12 Immune Support Strategies to Prevent Illness

Was this article helpful?

Let’s Improve Your Health Today!

Get instant access to 2 FREE eBooks when you subscribe to Dr. Jockers’ newsletter.

Immune support, Top 12 Immune Support Strategies to Prevent Illness

“Join my tribe today to discover hidden strategies to improve your energy, brain, digestion & metabolism.”





Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Print Friendly, PDF & Email