
Maintaining a healthy immune system is essential to ward off infections and keep the body functioning optimally.
This article explores dietary choices, exercise routines, lifestyle habits, and natural supplements that support immunity. While the basics of immune health remain unchanged, recent insights have broadened our understanding of nutrition, exercise, and sleep in relation to immunity.
The immune system consists of a network of organs, cells, and molecules that protect the body against infections. It employs three main lines of defence:
- Physical barriers: The skin and gastrointestinal tract block pathogens.
- Inflammatory response: The immune system triggers inflammation to contain infections, though excessive inflammation can harm tissues.
- Internal defence: Organs like the liver and spleen filter the blood and activate immune cells.
1. Nutrition: A Variety Is Key
Eating a diverse range of fruits and vegetables ensures the intake of different phytonutrients, as indicated by their colours. For optimal immune support, include:
- Five servings of fruit and vegetables daily
- Whole grains, seeds, garlic, and cold-pressed oils (olive, coconut, macadamia and avocado)
- High-quality proteins, including fish
Saltwater fish provide not only protein, but also omega-3 fatty acids. Sardines, trout, herring, tuna, butterfish and yellowtail are good sources. Research shows that omega-3s help reduce inflammation and regulate immune responses.¹ Small, regular meals boost energy and prevent overeating, promoting balanced blood sugar levels. Herbs and spices such as turmeric, rosemary, and oregano offer potent antioxidant properties.
2. Exercise And Immune Support
Regular exercise decreases stress hormone production, supporting immune function. Walking for 30 minutes outdoors daily not only encourages movement but also enhances vitamin D production. According to Holford and Meek, exposure to natural light stimulates interleukin-1 (IL-1) production, promoting T-cell multiplication, which strengthens immunity.²
3. Quality Sleep
Getting sufficient sleep plays a crucial role in managing stress and maintaining cognitive and emotional health. Sleep deprivation impairs immune function, making the body more vulnerable to infections.
4. Stay Hydrated
Dehydration slows down bodily processes and impacts the immune system. Aim to drink water throughout the day to keep the body functioning optimally.
5. Avoid Toxins
Exposure to environmental toxins can disrupt immune balance, causing allergies or autoimmune reactions. Where possible, choose organic foods and read product labels carefully to minimise exposure to harmful chemicals.
6. Strengthen The Mind-body Connection
Engaging in activities such as music, dance, or meditation helps reduce stress, benefiting immune health. Maintaining strong personal connections and mental well-being positively influences the immune response.
7. Maintain Oral Health
Dental hygiene is crucial for immunity. Poor gum health allows bacteria to enter the bloodstream, potentially leading to infections. Brush and floss regularly, and complement antibiotic use with probiotics or live-culture yoghurt to restore gut bacteria.
8. Maintain A Healthy Weight
Obesity places additional strain on the immune system, as the body needs to manage and protect a larger volume of tissue. Maintaining a healthy weight ensures that immune cells can function efficiently.³
9. Take Supplements And Remedies
While multivitamins can support immunity, they are not a substitute for a nutritious diet. Focus on obtaining key nutrients from food sources. Here is a short list of a few natural immune boosters:
- Echinacea, elderberry, olive leaf extract and medicinal mushrooms (e.g., reishi, shiitake)
- Omega-3 fish oil supplements
- Probiotics
- Vitamins C, D, and E
- Minerals like selenium, zinc, and magnesium
- Organic Barley green as barley grass has one of the highest, natural, rich chlorophyll contents of all green vegetables.
10. Try Immune-boosting Smoothies
Incorporate immune-boosting smoothies into your daily routine:
Immune Berry Booster
- 150 g low-fat live yoghurt or vegan yoghurt
- 100 g mixed berries (e.g., strawberries, blueberries, raspberries)
- 1 tablespoon wheatgerm
- 1 tablespoon mixed seeds (e.g., pumpkin, sunflower, sesame)
Mix all ingredients and serve.
Papaya Smoothie
- 1 papaya, peeled and seeded
- 240 ml natural yoghurt
- ½ banana
- 100 g fresh pineapple chunks
- ½ teaspoon dried mint
Blend until smooth and serve immediately.
Supporting the immune system requires a holistic approach, combining balanced nutrition, regular exercise, quality sleep, and proper hydration. Reducing stress through mindful activities and maintaining oral hygiene are also essential. Natural supplements provide additional support. By adopting these ten steps, you can strengthen your immune defences and promote long-term well-being, empowering your body to better resist infections and maintain optimal health.
Editor's note: Here is a a comprehensive article on the immune system Prepare your Immune System for Winter
References
- Goldberg B. Alternative Medicine: The Definitive Guide. Berkeley: Celestial Arts; 2002. p. 20.
- Meek J, Holford P. Boost Your Immune System. London: Piatkus; 1998. p. 149.
- Mazo E, Berndtson K. The Immune System Advantage. London: Rodale; 2002. p. 387.
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