Immune Support with Autoimmune Disease: What I’d Do Differently Now

Originally published April 2020 · Updated for clarity, context, and current recommendations

In early 2020, like many families, we were navigating uncertainty with limited reliable information. My household includes autoimmune disease, asthma, and kids who historically don’t tolerate inflammation well—so I paid attention early.

What I didn’t know at the time was that we had likely already had COVID. Antigen tests weren’t available yet, symptoms were inconsistent, and autoimmune bodies don’t follow tidy symptom checklists. We were exposed very early (right after the first publicly reported case in Oregon), through a school-related exposure and shared food. At the time, everything felt “weird.” In hindsight, it makes more sense.

This post isn’t about reliving 2020 panic. It’s about what actually helped, what I no longer do, and how I now think about immune modulation rather than “immune boosting.”

What I no longer do (and why)

I no longer believe that masking healthy people in public long-term is helpful—especially for families dealing with asthma and airway sensitivity. In our case, prolonged masking worsened asthma symptoms and seemed to make respiratory illness more frequent, not less.

I also no longer recommend excessive sanitizing routines (spraying every package, disinfecting everything constantly, etc.). Hygiene has a place, but fear-based sterilization is not the same as resilient health.

How I think about immunity now

For those with autoimmune disease, the goal is not “stronger immunity.”

The goal is regulated immunity—a balanced response that can defend appropriately without spiraling into excessive inflammation.

That usually looks like:

Reducing inflammatory load
Supporting mucosal + gut immunity
Avoiding extremes (restriction, overload, constant “protocols”)
Using targeted tools when needed—not all the time

The foundations that mattered most

These are still the biggest levers for my family:

Sleep (as much as real life allows)
Mineral repletion and hydration
Steady blood sugar (especially for kids)
Outdoor time + vitamin D
Keeping toxic burden lower where possible

No supplement replaces these.

Supports I still use (simplified + Fullscript-based)

Rather than long, overwhelming lists, these are a few supports that have remained useful over time. Many are available through my Fullscript dispensary

Core supports (short-term or situational):

Zinc (generally ≤30 mg/day; avoid long-term high dosing without considering copper)
Selenium (commonly 200 mcg/day)
Saccharomyces boulardii (gut + immune modulation support)
Oil of oregano (brief, targeted use)
Oscillococcinum (a homeopathic option I’ve used early or at first signs of viral illness)

Elderberry caveat: Elderberry is often used for viral support, but it is not something I recommend specifically for COVID. In some cases, immune-stimulating approaches are not appropriate during inflammatory viral illness. When cytokine activity is high, modulation—not stimulation—matters.

Food-based immune support

Some of the most effective immune supports aren’t supplements.

Local raw honey (or Manuka honey) for throat, mucosal, and immune tolerance support
Bone broth for minerals and gut lining support
Fir or pine needle tea, used traditionally for respiratory and seasonal immune support (properly identified and prepared)

Food-based supports are often better tolerated than aggressive supplement stacks.

About fasting (context matters)

At the time, intermittent fasting helped lower my inflammation during some of my worst autoimmune flares. That does not mean fasting is appropriate for everyone or every season of life.

I no longer recommend fasting as a blanket immune strategy. For many people—especially women, those with adrenal stress, active illness, pregnancy/postpartum, or unstable blood sugar—fasting can backfire.

Garlic Compress

This is a simple, traditional tool that was genuinely helpful for my toddler during congestion and fever.

How to do it:

Mince 2–3 heads of fresh garlic to activate allicin.
Wrap small portions in a paper towel or thin cloth.
Place packets on the soles of the feet and cover with socks.
Use another packet over chest/back for short intervals, moving it to avoid irritation.
Limit to about 15–20 minutes total and monitor skin closely.

Discontinue immediately if irritation occurs.

Homemade hand sanitizer (updated)

I still make hand sanitizer for situational use, but I don’t use it obsessively. I now use NOW essential oils (available through Fullscript).

Simple spray or gel:

⅓ cup 190-proof ethanol (Everclear) or lab-grade ethanol
⅛ cup aloe vera gel (for gel) or distilled water (for spray)
~40 drops essential oils such as eucalyptus or tea tree
Frankincense for gentle immune and nervous system regulation

What I’d tell someone now

You don’t need to live like it’s March 2020 forever.

You do need:

A regulated nervous system
A nourished body
A realistic relationship with microbes
Less fear, more discernment

Immune health is built slowly, not enforced aggressively.