A strong immune system is essential for maintaining good health and preventing illnesses. Between cold and flu season, and regular increases in COVID-19 cases, it’s not always easy to keep our immune system healthy and strong. But, by taking some proactive steps to support our immune system and making certain lifestyle changes, we can significantly boost our body's ability to fight off infections and stay healthy. Check out these 5 effective ways to bolster your immune system and protect your health.
1. Eat and drink for immune health
A healthy diet is a key ingredient in supporting the immune system’s functioning. Choose a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats, as these nutrient-dense foods provide essential vitamins and minerals. Increase your intake of antioxidants found in berries, citrus fruits, and leafy greens to help bolster your immune response. And stay hydrated and flush out toxins by drinking plenty of water.
2. Get enough sleep
Research has found that people who get less than 7 hours of sleep are more likely to get sick when exposed to a virus, compared to those who get more sleep. While you sleep, your body repairs and rejuvenates, and produces infection-fighting antibodies and cells. Aim for 7-9 hours of quality sleep each night and develop a good bed-time routine to optimise your body's immune response.
3. Regularly exercise for immune resilience
Exercise is a powerful tool for boosting immune health. Regular exercise can improve blood circulation, reduce inflammation, and enhance immune system functionality. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week. Find activities you enjoy, like brisk walking, cycling, or yoga, and make them a part of your daily routine.
4. Manage stress effectively
Chronic stress can weaken your immune system and make you more susceptible to illnesses. Finding healthy ways to manage stress is crucial for immune resilience. Consider these stress-reducing activities:
- Meditation and mindfulness: Daily meditation or mindfulness practices can help calm your mind and reduce stress hormones.
- Exercise: Physical activity not only benefits your body but also helps alleviate stress and anxiety.
- Hobbies and interests: Find hobbies and activities that you enjoy that help you relax.
- Connect with loved ones: Social support plays an important role in managing stress. Spend time with friends and family who uplift and support you.
5. Prioritise basic hygiene
Practicing good hygiene is another important factor in preventing the spread of infections and maintaining your immune health:
- Wash your hands regularly with soap and water for at least 20 seconds, especially before eating and after being in public spaces.
- Keep up to date with vaccinations to protect yourself and others from preventable diseases.
- Minimise the risk of infections by not touching your eyes, nose, and mouth with unwashed hands.
Small changes to daily habits
Boost your immune system’s strength and enhance your overall wellbeing, with these small changes to daily habits that can make a big difference in the long run.
