Whether it’s inflammation, sore bones, a common cold, or a virus you’re trying to shake, there are things you can do throughout the day to naturally boost your system’s response. Want to overcome illness or mental and physical fatigue? Try these home remedies and tips.

Morning Home Remedies: We all know how important breakfast is to our overall health and if you include the right foods in this meal, you can help boost your immune system. If you’re a fan of eggs try adding mushrooms to an omelet. Mushrooms provide beta-glucans and antioxidants that support immune health. (Learn more about how mushrooms heal.) Avoiding eggs? Try making a green smoothie by blending spinach, berries, Greek yogurt, and honey with ice. After you’ve enjoyed breakfast, add a few drops of eucalyptus oil to your shower and breathe easily. It doesn’t matter if you’re experiencing congestion or fatigue, eucalyptus provides a calming effect for the brain while helping to cut congestion, among other benefits.

Afternoon and Early Evening Remedies: No matter if you’re at work or home you can follow these remedies fairly easily. Take time to have a cup of green or white tea in the afternoon to not only hydrate your system but also to boost your antioxidant levels, cut down on any sinus congestion, and slow down for a moment to assess how you’re feeling. Later in the day (especially if you’re trying to overcome a cold or viral infection) try to focus on relaxing at home with a book or activity rather than watching the news or browsing the web. When we’re inundated with bad news, the stress response in our body automatically kicks in and hampers the activity of our immune system and, in the glow of television or computer light, the natural production of melatonin is effected and sleep is harder to come by. A final afternoon and evening remedy is to remember to smile and laugh; the antibodies in our system increase when we enjoy laughter.

Nighttime Remedies: Since you won’t be focusing on the computer or television, your body should begin to wind down earlier than usual making the later evening a great time to meditate. Studies have suggested that, aside from melting away stress and helping to keep the mind focused, meditation can also help to cultivate acceptance. Why does this matter? If we’re willing to accept the circumstances we’re faced with, even if it’s when we feel tired or sick, our brains begin to take a back seat and we become less aware of how lousy we feel. Try to be in bed before 10 pm on days that you’re feeling fatigued or sick to allow your body to rest and build up antibodies. Sleep is important to every function of our bodies, especially when we’re ill.

Aside from these remedies you can do at home, check out your pantry and be sure you’re not ingesting foods that will harm the healing. Fried foods, alcohol, processed items, and sugary drinks or snacks should be avoided as these cause our immune systems to pause the fight on an illness. Want to boost your immune system with pantry items? Try Brazil nuts, carrots, red bell peppers, and red meats. If you’re a vegan or vegetarian, focus on an iron and zinc supplement to provide the same benefits to white blood cells, our body’s virus destroyers.

Hanna believed in home remedies and using the items in our kitchens to find healing and these are only a small suggestion of how you can assist your body in healing. Check out Hanna’s books to learn more and tap into other publications that provide great tips, like Natural Solutions.