Your immune system is a remarkable network of cells, tissues and organs that works constantly to defend your body against viruses, bacteria and other threats. While there is no single food or supplement that can make it invincible, your daily habits have a powerful influence on how well it functions.
By supporting your body with good nutrition, rest, movement and stress management, you give your immune system the best possible chance to protect you.
Eat a colourful, balanced diet
A varied diet rich in fruit, vegetables, whole grains, legumes, nuts and seeds provides the vitamins and minerals your immune cells need. Vitamin C from citrus fruits, berries and peppers, vitamin A from carrots and leafy greens, and zinc from beans, nuts and seafood all play important roles.
Protein is also essential, as antibodies and immune cells are built from it. Include good sources such as fish, eggs, poultry, dairy, tofu and lentils in your meals.
Look after your gut
A large part of the immune system is linked to the gut. Fibre-rich foods feed beneficial bacteria, while fermented foods such as yogurt and kefir may support a healthy balance. Limiting highly processed foods and added sugar also benefits gut health.
Prioritise sleep
During sleep, the body produces and repairs important immune cells. Regularly getting too little sleep can make you more vulnerable to infections and slow your recovery. Aim for consistent, restful sleep with a regular routine and a calm, dark bedroom.
Stay active and manage stress
Moderate, regular exercise improves circulation and helps immune cells move efficiently through the body. Long-term stress, on the other hand, can suppress immune function. Relaxation techniques, time outdoors and supportive relationships all help keep stress in check.
Staying well hydrated supports every system in the body, including the immune system. Water helps carry nutrients to cells and supports the mucous membranes that act as a first barrier against germs.
Keep up with prevention
Staying up to date with recommended vaccinations, washing your hands regularly and avoiding smoking all reduce the burden on your immune system. If you have a long-term condition, keeping it well managed also helps your body defend itself.
Our Wellness and Nutrition and General Healthcare teams can help you build habits that support lasting immune health.