Some simple ways to improve your immune system include daily hydration, quality sleep, good nutrition, physical activity, fresh air and sunshine (vitamin D), and keeping calm (reducing stress). These lifestyle choices help bolster your body's natural defences.
A well-functioning immune system not only defends against common colds, infections, and flu, but also plays a vital role in overall health and wellbeing. Below we delve deeper into these immunity-boosting lifestyle choices.
Natural Ways to Improve Immunity:
Prioritising Hydration
Water is essential for every cell and function in your body, including the immune system. Staying adequately hydrated helps in the production of lymph, which carries white blood cells and other immune system cells. Aim to drink around 8 glasses of water daily, more if you are active or in a hot climate.
Ensure Quality Sleep
Sleep is a time when your body repairs and regenerates. Lack of sleep can weaken your immune response, making you more susceptible to illnesses. Adults should aim for 7–9 hours of quality sleep each night. A consistent bedtime routine and limiting screen time before bed can support more restful sleep.
Embrace Sunshine and Fresh Air
Vitamin D is vital for immune function, and one of the best sources is sunlight. Spending 10–30 minutes in the sun several times a week can help maintain adequate vitamin D levels. However, always balance sun exposure with skin cancer risk, and consider supplements if necessary. Fresh air also supports respiratory health. Taking deep breaths outdoors can ventilate the lungs, calm the nervous system, and help oxygen circulate more effectively.
Adopt a Nutrient-Rich Diet
A balanced diet rich in fruits, vegetables,and proteins provides essential nutrients that support the immune system. Aim for at least 2 servings of fruit and 5 servings of vegetables daily to ensure you get enough vitamins and minerals like vitamin C, zinc, and iron. Lean proteins help build and repair tissue and are critical for immune cell function.
Engage in Regular Physical Activity
Regular exercise promotes good circulation,allowing immune cells to move through the body more efficiently. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Even light activity like stretching or gardening contributes to overall immune support.
Manage Stress Effectively
Chronic stress can suppress the immune response. Incorporate stress-reducing activities into your routine, such as meditation, deep breathing, or yoga. Balancing responsibilities — work, family,and other commitments — and planning ahead can help you feel more in control and less overwhelmed.
Stimulate Your Mind and Foster Social Connections
Keeping the mind active supports mental health, which is closely linked to immune function. Engaging in cognitive activities like reading, puzzles, or learning a new skill can improve overall health.
Maintaining emotional and social wellbeing also contributes to stronger immune function. Staying connected with others —whether through in-person meetups, phone calls, or video chats — reduces feelings of loneliness and improves mood, both of which benefit immune resilience.
Other Things to Consider
- Balance activity with rest: While staying active is important, so is taking time to rest. Periods of recovery allow your body to recharge and regulate stress hormones, which supports immune health.
- Immune system support after illness or injury: After being sick or injured, your immune system can be temporarily weakened as it focuses on healing. It is important to prioritise recovery by getting extra rest, eating nourishing foods, and supporting gut health — especially if you have taken antibiotics. Incorporating probiotics (like yoghurt, kefir, or fermented foods) and prebiotics (like fibre-rich vegetables and whole grains) can help restore healthy gut flora, which is closely linked to immune function.
- Immune system and chronic conditions: If you are living with a chronic condition such as diabetes, asthma, or heart disease, managing it effectively is crucial for immune health. Chronic inflammation or uncontrolled symptoms can burden your immune system. Regular check-ups with a GP, adhering to treatment plans, and making healthy lifestyle choices can all help maintain a stronger immune response.
FAQs:
What foods improve your immune system?
Colourful fruits and vegetables, dark leafy greens,lean proteins, and probiotic-rich foods like yoghurt help support immune health.
How long does it take to strengthen your immune system?
Making consistent healthy lifestyle changes can show effects within a few weeks, but long-term habits are key.
How to stay healthy year-round > Your Daily Immune Boost Checklist
Below we have a fun info graphic checklist that can be printed out to help remind you and your family of daily ways to maintain and improve your immune system.
✅ Daily Immune Boost Checklist
💧 Drink 8 glasses of water
🛏️Sleep 7–9 hours
🌞 Get10–30 minutes of sunshine
🥦 Eat 5+veggies and 2 fruits daily
🥚Include lean protein in meals
🚶 Moveyour body for 30 minutes
🧘 De-stress(breathe, relax)
📚 Stimulate your brain - read, learn, or play games
📞Connect with friends or family
🧃 Eat probiotic foods (if recovering)
Seeking Professional Advice
By making conscious lifestyle choices, you can improve your immune system, enhance your body's natural defences, and lead a healthier life.
However, if you are concerned about your immune health or need personalised advice, consider consulting with a Private Medical online GP to address your health concerns.
You can book an online consultation with a Private Medical GP online or by calling us on 135 001.
