If you’re looking for ways to stay healthy, you might be wondering how to boost your immune system.
If you’re looking for ways to stay healthy, you might be wondering how to boost your immune system.
Your immune system is a protective network of cells, tissues and organs. Its job is to defend your body from germs that can make you ill, such as bacteria and viruses, and fight and destroy any ‘invaders’ that do get in.
And yes, there are things you can do to help make sure your immune system is working as well as possible – so read on to learn more.
When looking at how to improve your immune system, making sure you have a healthy diet is a good place to start.
A balanced diet will help your body get all the essential nutrients, such as vitamins and minerals, many of which are involved in supporting your immune system. Eating a wide variety of foods, including at least 5 portions of fruits and vegetables every day, will help you get as many different nutrients as possible.
In particular, you may want to increase your intake of substances called ‘antioxidants’, which can help protect your body’s cells from damage. These are found in foods such as leafy green vegetables, berries and citrus fruits.
You could also try adding a ‘probiotic’ or ‘live’ yoghurt to your regular diet. Probiotics are bacteria that can support your gut health, and much of your immune system is in your gut.
Despite what you might have heard, taking very large doses of vitamin C won’t automatically boost your immune system. However, vitamin C is important for keeping your immune system healthy, along with several other vitamins and minerals.
You should be able to get most of the vitamins and minerals your immune system needs from your diet, including:
It’s thought that some people don’t get enough vitamin D from sunshine, particularly in winter, and it can be difficult to get enough from food. You may want to take a vitamin D supplement if you don’t get much sunshine or you’re at risk of a deficiency – you can learn more
.Stress activates your body’s ‘fight or flight’ response, which causes changes such as a fast heartbeat, tense muscles and feelings of extreme alertness. And if stress lasts for a long time, it can affect your immune system and stop it from working as well as it should. So it's a good idea to try to lower your stress levels as much as possible.
Stress-reduction techniques to try include talking to people who you trust and make you feel good, getting plenty of exercise and sleep, and finding ways to relax, such as breathing exercises, mindfulness and meditation. It’s a good idea to avoid drinking too much alcohol or caffeine, too.
A good night’s sleep gives your body time to rest and recover, which can mean it’s better prepared to fight off illness. How much sleep you need to stay healthy is different for everyone, but adults usually need somewhere between 7 and 9 hours a night.
Regular exercise is good for both your general health and your immune system.
Exercise helps with your circulation by increasing blood flow. This can mean the substances of your immune system are able to move around and do their jobs more easily.
It's also thought that the switch between breathing through your nose and mouth that happens when you’re exercising can help remove harmful particles from your airways and lungs.
Some research has also linked regular, moderate exercise to:
It’s recommended that we all try to do at least 150 minutes of moderate aerobic exercise a week. But any amount of exercise can help. One study found that just 30 minutes of brisk walking may increase the circulation of immune system cells in your blood.
General hygiene measures are very important to support your immune system in keeping you healthy. Washing your hands regularly – particularly after using the toilet or before touching food – will help you avoid introducing germs into your body and stop the spread of illness.
It’s a good idea to carry an alcohol-based hand gel for those times when there’s no soap and water available.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.