How to Support Your Immune System Gently, Naturally, and Effectively
As women move through their mid‑30s and beyond, immunity begins to change — not weaken, but respond differently to stress, hormones, sleep, digestion, and seasonal rhythms.
If you’ve noticed that colds linger longer, stress hits harder, or recovery feels slower than it used to, nothing is “wrong” with you. Your immune system is simply asking for a more foundational kind of support.
True immunity is not about fighting harder. It’s about building resilience from the inside out.
What Immunity Really Is (and What It Isn’t)
Immunity is often framed as a shield — something we “boost” or “attack” illness with.
In reality, immunity is a dynamic, intelligent system that depends on:
- Gut lining integrity
- Nervous system regulation
- Hormonal balance
- Sleep quality
- Nutrient status
- Seasonal rhythm alignment
For women 35+, immune health becomes deeply intertwined with stress hormones (cortisol) and reproductive hormones (estrogen and progesterone).
This is why supporting immunity requires more than just supplements — it requires whole‑body care.
The Gut–Immune Connection (Your First Line of Defense)
Nearly 70% of your immune system lives in your gut.
A healthy immune response depends on a well‑hydrated, intact gut lining and a diverse microbiome. When the gut becomes inflamed, it affects your intestinal microbiome which then negatively affects immunity, digestion and central nervous system (especially the brain). The saying “Your Gut is Your Second Brain”, is very true.
Common signs your gut needs support:
- Frequent colds or infections
- Food sensitivities
- Bloating, gas or sluggish digestion
- Skin flare‑ups
- Low energy
- Acid reflux
- Anxiety, Depression, Nervousness
Herbal Allies for Gut‑Based Immunity
- Marshmallow root – soothes and hydrates the gut lining
- Licorice root – supports mucosal immunity (caution with high blood pressure)
- Calendula – gently reduces inflammation and supports lymphatic flow
- Slippery elm – coats and protects irritated tissues
Supporting the gut is one of the most powerful immune strategies available.
Stress, Cortisol & Why You Get Sick When You Slow Down
Many women notice they get sick after a stressful period — not during it.
This is because chronic stress suppresses secretory IgA, the immune protein that protects your respiratory and digestive tracts. When stress finally drops, immunity temporarily dips — and illness can take hold.
This makes nervous system regulation essential for immune health.
Daily Nervous System Support
- Warm herbal teas (lemon balm, chamomile, oat tops)
- Slow, extended exhalations
- Earlier evenings and consistent sleep times
- Gentle movement rather than intense exercise in winter
Your immune system thrives when your body feels safe.
Hormones & Immunity After 35
As progesterone naturally declines with age and perimenopause approaches, the immune system becomes more sensitive to:
- Blood sugar fluctuations
- Poor sleep
- Overwork
- Gut Inflammation & Microbiome imbalance (get those good gut germs increase in population)
Progesterone has calming, immune‑modulating effects — so when it’s lower, stress and inflammation can feel amplified.
This is why immune support for women 35+ must include:
- Blood sugar stability
- Adrenal gland nourishment through food & herbs
- Deep rest
- Warm, grounding foods
Winter Immunity Requires Warmth
Cold seasons slow circulation and digestion. Iced drinks, and rushed meals weaken winter immunity.
Instead, think:
- Warm soups and broths
- Stews and root vegetables
- Colourful salad with warm quinoa & squash
- Gentle spices
- Cooked grains and proteins
Warming Immune‑Supporting Herbs
- Astragalus – long‑term immune resilience
- Ginger – circulation and digestive warmth
- Garlic – antimicrobial and immune‑stimulating
- Thyme – respiratory support
- Elderberry – antiviral and antioxidant
- Reishi – deep immune modulation and stress support
The Most Important Thing to Remember
Immunity is not something to force or fear.
Your body already knows how to protect you — it simply needs:
- Warmth
- Rest
- Nourishment
- Calm
- Nutrient-dense food like dark leafy greens
- Plant allies
When you support the foundations, your immune system responds with strength, balance, and resilience.
If you’re immunocompromised, pregnant, or managing chronic illness, always work with a qualified practitioner when using herbs.
Book a consultation with Anna – our founder, naturopath & herbalist now!