BiotiQuest® Gut Health & Probiotics Blog with Martha Carlin

5 Things You Can do to Build a Healthy Immune System

Martha Carlin | Mar 10, 2021 | 1 minute read

The majority of your immune system is in your gut, and it acts as the gatekeeper to kick out harmful organisms, before they harm your health. Supporting your gut health is an effective way to improve your immune system, in a time where building resilience is more important than ever!


Here are five great ways to keep your immune

1. Eat plenty of organic fruits and vegetables - One of the best ways to support your gut health is to start with the food you eat. By adding in more organic, anti-inflammatory foods, you can provide the bacteria in your large intestine dietary fiber, nourish your microbiome and feel your best. A few great options to keep in mind are pears, avocados, lentils, beets, chia seeds, almonds, dark chocolate, yogurt, kefir, kimchi, kale, and organic whole grains.

2. Get 7-9 hours of sleep - One of the most essential components for a healthy immune system is quality sleep. It contributes to greater longevity, energy, and brain function, and reduces the risk for chronic disease and other health issues. Our gut bacteria have a circadian clock and they suffer when we don’t get enough sleep or we go to bed too late. Avoid technology 1-2 hours before bedtime to improve your sleep.

3. Enjoy moderate exercise daily - From yoga to stretching to walking, there are so many great ways to work in daily moderate movement, which not only aids digestion and improves mood, but can also reduce stress and increase energy. Bonus: as it gets warmer and lighter out with the seasonal transition to Spring, outdoor exercise becomes more accessible which can increase your vitamin D levels and your connection to nature.

4. Manage your stress - When you’re stressed, your immune system's ability to fight off harmful invaders is negatively impacted. Chronic stress, in particular when your body is in a prolonged state of fight or flight, prompts your body to release stress hormones and can lead to frequent ailments and infections or the risk for disease. Stress hormones impact the microbiome too!

5. Take a quality, targeted probiotic, like Ideal Immunity - Add extra protection for your immune system with our Ideal Immunity probiotic. It targets the way the gut microbiome interacts with the immune system, and increases the production of butyrate, which has been shown to protect the gut lining!

Keep these tips handy, and above all be sure to listen to your body and honor your needs. This transition of seasons is a great time to focus on tuning in and strengthening your immune system, and the microbiome is one of the simplest, most effective places to start. Stock up on Ideal Immunity here!

With gratitude,


Martha Carlin, is a “Citizen Scientist”, systems thinker, wife of Parkinson’s warrior, John Carlin, and founder of The BioCollective , a microbiome company expanding the reach of science and BiotiQuest, the first of it’s kind probiotic line. Since John’s diagnosis in 2002, Martha began learning the science of agriculture, nutrition, environment, infectious disease, Parkinson’s pathology and much more. In 2014, when the first research was published showing a connection between the gut bacteria and the two phenotypes of Parkinson’s, Martha quit her former career as a business turnaround expert and founded The BioCollective to accelerate the discovery of the impact of gut health on all human disease. Martha was a speaker at the White House 2016 Microbiome Initiative launch, challenging the scientific community to “think in a broader context”. Her systems thinking background and experience has led to collaborations across the scientific spectrum from neuroscience to engineering to infectious disease. She is a respected out of the box problem solver in the microbiome field and brings a unique perspective to helping others understand the connections from the soil to the food to our guts and our brains.

The Martha's Favorite Posts