​​4 Ways to Boost Your Immune System​

Your body has two functions of immunity: ¹

1. Innate immunity: Which prevents diseases from entering the body.
2. Adaptive immunity: Which eliminates or prevents the growth of pathogens, such as viruses and bacteria, in our body.

If your immune system encounters a virus, it mounts a so-called immune response – this is how your body recognises and defends itself against bacteria, viruses, and substances that appear foreign and harmful.¹

To help boost this immune response, it’s important to be mindful of what you put into your body and implement ways to take care of your overall wellbeing. 

Here are 4 personal wellness and nutrition habits to support your immune system:

Nutrition is key when it comes to boosting your immunity:^2–7

• Eat foods rich in antioxidants, vitamins (mainly A, C, D, and E), minerals, and phytonutrients (found in vegetables and fruits). Phytonutrients reduce your body’s oxidative stress, which may weaken its ability to fight off illnesses
• Consume high-quality protein, either from animal or plant sources.
• For carbohydrates, choose unrefined, natural ones. Good carb sources include whole grains, beans, fruits, and vegetables, which are all good sources of fibre, vitamins, minerals, and phytonutrients.
• Don’t forget the importance of consuming beneficial fats, such as omega-3 fatty acids. Omega-3s, such as DHA and EPA, are healthy and essential types of fat, which can be found in food such as chia seeds and supplements such as fish oil. Omega-3 fatty acids may enhance the functions of immune cells, which plays a large role in both the innate and adaptive immune systems.

It’s no myth that exercise works wonders for your health and wellbeing, but latest research has also shown the positive impact exercise has on your body’s immune response:^8–10

• Exercise can improve your metabolism and defence activity.
• People who engage in moderate exercise training have a lower risk for illness.
• Exercise can have an anti-inflammatory impact.
• Regular exercise improves immune regulation, even as the body ages.
• At least 30 minutes of physical activity, five times a week, is a sound recommendation for adults to maintain a healthy lifestyle.

Water constitutes around 70% of your total body mass and is distributed in both intracellular (65%) and extracellular (35%) spaces.¹¹ So, it comes as no surprise that keeping hydrated is essential to maintain the balance of minerals and fluids that your immune and respiratory systems need to work properly.¹²

Additionally, latest scientific research hails water as:^13–17

• An essential fluid for nutrient absorption
• A key component of lymphatic fluid, which contains specialised white blood cells, called lymphocytes, that help the body fight infection
• A facilitator in maintaining healthy mucous membranes, which protect the areas inside of your body that are exposed to air – nostrils, mouth, and throat.

Why not implement our Immune Booster into your immune support regime – it’s a double bonus for both your hydration levels and immunity!

Adequate and healthy sleep time varies with age, but adults should aim to get at least 7 hours of sleep per day.¹⁸

A recent study in 2022 found that adults who restricted their sleep for 6 weeks had increased markers of inflammation which can accelerate an age-related condition linked to an increased risk of cardiovascular disease.¹⁹

Thus, improving your sleep hygiene habits can not only help you achieve a better-quality rest, but can also help to restore any metabolic damage and hence maintain energy balance.^19-22

With your immune system playing such a significant role in keeping your body in balance and well-maintained, it’s important to treat it with great care – combining our Immune Booster or our all-round nutritional Vitamin & Mineral Complex for both men and women can help boost your immunity all year round.

Disclaimer:

Whilst we strive to provide reliable and accurate information the content in this article is for information only and should not replace medical care. Please consult a medical professional or GP before trying any supplements. Food supplements must not be used as a substitute for a balanced and healthy diet/lifestyle.

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3. NIH. National Institute of Environmental Health Sciences. Learn How To Boost Your Immune System With Healthy Foods. Available from: https://www.niehs.nih.gov/sites/default/files/health/assets/docs_p_z/wha_immune_health_508.pdf.
4. Poles, J., Karhu, E., McGill, M., et al. The effects of twenty-four nutrients and phytonutrients on immune system function and inflammation: A narrative review. J Clin Transl Res. 2021;7(3):333–376.
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13. Null, M., Arbor, TC., and Agarwal, M. Anatomy, Lymphatic System. StatPearls [Internet]. 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513247/.
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19. McAlpine, CS., Kiss, MG., Zuraikat, FM., et al. Sleep exerts lasting effects on hematopoietic stem cell function and diversity. J Exp Med. 2022;219(11):e20220081.
20. St-Onge, PM. The Role of Sleep Duration in the Regulation of Energy Balance: Effects on Energy Intakes and Expenditure. JCSM. 2013;9(1):73–80.
21. Sharma, S., and Kavuru, M. Sleep and Metabolism: An Overview. Int J Endocrinol. 2010.
22. Markwald, RR., Melanson, EL., Smith, MR., et al. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci. 2013;110(14):5695–5700.