Ways to Keep Your Immune System Healthy

A strong immune system is your body's defence against germs and infections. When your immunity is compromised, you're more susceptible to illness and disease. The good news? There are many lifestyle habits and holistic approaches you can implement to naturally strengthen your immune system. 

In this comprehensive guide, we'll explore 12 research-backed ways to reinforce your body's immune response and resilience. From your diet, exercise, and sleep habits to stress management and nutritional supplements, we'll cover multiple angles for maintaining robust immunity.

Let's dive into the most effective science-based immune boosting techniques:

Optimise Your Diet for Immune Health

What you eat significantly impacts your immune function. Focus your diet on incorporating more of these immunity-boosting foods:

Add More Fruits and Vegetables 

Fruits and veggies are packed with essential vitamins, minerals, and antioxidants to support your immune system. 

Aim for 5-9 servings per day for optimal effect. Studies show that deficiency in certain micronutrients can weaken  the immune response. Getting enough vitamin C, for example, enhances the function of immune cells while vitamin E protects them from damage. 

Fruits like citrus, kiwi and berries provide vitamin C. Leafy greens, broccoli, tomatoes, and bell peppers are also excellent sources.

Increase Your Intake of Yoghurt and Fermented Foods

Probiotic-rich foods contribute friendly bacteria to your microbiome, enhancing gut and immune health. 

Research reveals that probiotics reinforce the intestinal immune barrier and lower the risk of respiratory infections. 

Yoghurt, kefir, sauerkraut, kimchi, and kombucha are tasty probiotic options. Consider a daily serving.

Eat More Nuts and Seeds 

The vitamin E, antioxidants, and healthy fats in nuts and seeds have been shown to reduce inflammation and support immune responses.

Almonds, walnuts, sunflower, and flax seeds are great choices. Aim for an ounce a day.

Reduce Intake of Refined Carbs and Sugars

Minimise processed grains, cereals, breads, baked goods, and sweets in your diet. 

Studies link excessive refined carbs and sugars to impaired immune function. They contribute to inflammation and altered gut microbiota. 

Moderate Your Alcohol Intake

Excessive alcohol consumption is known to suppress the immune response, increasing susceptibility to infections.

If you drink alcohol, moderate your intake. For healthy adults, that means up to 1 drink per day for women and 1-2 for men.

Stay Hydrated

Dehydration can negatively affect your immunity. Be sure to drink plenty of fluids daily. 

Water is best. Herbal tea is another hydrating, antioxidant-rich choice that may provide immune benefits. 

Optimising your diet with more fresh fruits, veggies, probiotics, nuts, and seeds while limiting processed carbs, sugars, and alcohol sets the stage for immune health. But nutrition is just one piece of the wellness puzzle...

Adopt an Active Lifestyle 

The benefits of exercise span well beyond immune defence, but research confirms that regular physical activity increases resistance to infections.

Moderate exercise mobilises immune cells, causing beneficial changes in antibody levels, white blood cell counts, and more. 

Make Exercise Part of Your Routine

Aim for at least 150 minutes per week of moderate activity like brisk walking or gentle yoga. This has been shown to boost immune responses.

Higher-intensity exercise can be beneficial too, but don't overdo it. Very strenuous or marathon workouts may actually stress the body and weaken immunity. 

Find an exercise routine you enjoy and stick with it. Movement and meditation, swimming, cycling and strength training are great options.

Try Tai Chi for Immune-Enhancing Effects 

The mind-body exercise tai chi may provide unique advantages by, combining gentle physical activity with meditation.

Studies demonstrate that tai chi enhances specific immune cells and antibodies more potently than conventional exercise. 

Practising tai chi regularly can be an excellent way to reduce stress and strengthen your immunity in one activity.

By maintaining consistent moderate physical activity, preferably including some form of mind-body movement meditation, you enable your immune system to function at its peak.

Prioritise High Quality Sleep 

Sleep has a huge effect on health. When it comes to immunity, poor or insufficient sleep can be seriously detrimental. 

Chronic sleep deprivation suppresses immune function. Getting quality restorative sleep is key. 

Follow these habits for superior sleep:

- Keep a consistent bedtime and wake time

- Limit blue light exposure before bedtime

- Avoid alcohol, heavy meals and screen time before bed 

- Create an optimal sleep environment that is cool, quiet and dark

- Consider supplements like magnesium, glycine or CBD 

Aim for 7-9 hours per night. Support healthy sleep habits for robust immunity.

Learn Effective Stress Management

Your immune system doesn't function as well under chronic stress. It's vital to actively manage and reduce stress for immune health.

Practises that elicit the relaxation response counter the negative effects of stress. Try these techniques: 

Deep Breathing: Abdominal breathing triggers a relaxation response, reducing cortisol and benefiting immunity.

Meditation: Studies show mindfulness meditation reduces inflammation-promoting genes and boosts antiviral defences. 

Yoga: Research finds yoga lowers inflammatory immune markers. It also improves stress resilience. 

Forest Bathing: Spending time in nature calms the mind and body, enhancing immunity.

Massage: Natural killer cells increase following massage, improving antiviral defence.

Whatever healthy stress relief methods work for you, make time for them in your daily self-care routine.

Avoid Unhealthy Habits 

Some lifestyle habits are clearly detrimental to immune function. It’s best to minimise or avoid:

• Smoking:- impairs lung defences and damages immune cells.

• Excessive alcohol:- suppresses immunity significantly.

• Recreational drugs have varied effects but largely weaken the immune response.

• Chronic sleep deprivation:- dramatically lowers your immunity. 

• High stress levels:- increase susceptibility to illness.

Cut out or limit unhealthy habits as possible. Your immune system will benefit.



Support Your Oral Health

Don't neglect your oral hygiene. Poor dental health can lead to infections that spur inflammation, negatively impacting immunity. 

Protect yourself with these habits:

- Brush thoroughly 2x per day 

- Floss daily to remove debris between teeth

- Use antiseptic mouthwash to reduce microbes

- Get regular professional cleanings

- Limit sugary foods and drinks that promote cavities

- Stay well hydrated to minimise dry mouth

Practising excellent oral hygiene limits harmful bacteria, reducing your infection vulnerability.

Wash Your Hands Often 

Hand hygiene is absolutely vital to avoid transmission of contagions that can make you sick.

Wash thoroughly with soap for at least 20 seconds:

- After using the bathroom

- Before handling food

- When you come home from public places

- Anytime hands are dirty

Use alcohol-based sanitizer when soap isn't available. Avoid touching your face. 

Develop consistent handwashing habits: - it powerfully boosts immunity.

Take Immune-Supporting Supplements

While whole foods provide immune-boosting nutrients, supplements can help fill any gaps.

These are the top science-backed supplements for immunity:

Vitamin C: Potent antioxidant to enhances immune cell function. Dose up to 2,000 mg daily.

Vitamin D: Is critical for immune regulation. Dose 2,000-4,000 IU daily.

Zinc: Increases the production of white blood cells. Dose up to 30 mg daily. 

Probiotics: Reinforce the gut microbiome and immunity. Dose at least 20 billion CFUs daily. 

Elderberry: Antiviral and immune-modulating effects. Dose 500-1,000 mg daily.

Medicinal mushrooms: Anti-inflammatory and immune-enhancing benefits. Reishi and turkey tail are best.

Talk to a holistic practitioner to determine the right supplement protocol for your needs.

See Your Doctor for Needed Health Screens

It's smart to get regular wellness exams and health screens based on your age and risk factors. 

Detecting potential issues early allows for preventive actions to avoid infections down the line.

Immune-related screens to discuss with your doctor include: 

- Blood tests for vitamin/mineral levels

- Colonoscopy, starting at age 45 

- HPV screening 

- Annual flu shot 

- Pneumococcal vaccines

Working with both traditional and holistic practitioners provides whole-person oversight of your wellness. Get necessary health screens for resilient immunity.

Take a Holistic Approach

Strengthening your immune system is not a one-dimensional effort. Aspects ranging from your gut microbiome to stress levels to toxin exposures collectively shape your risk for infections.

That’s why a holistic approach covering multiple bases is ideal for comprehensive immune support.

Key areas to address:

- Nutrient-dense whole food diet

- Physical activity and meditation 

- Stress management

- Quality sleep habits

- Hand hygiene 

- Oral health

- Limited alcohol/drugs

- Beneficial supplements

Optimising all these elements through healthy lifestyle choices and holistic wellness care will profoundly bolster your immunity and resilience.

Develop an Immune-Boosting Plan

Now that you know the top science-backed strategies for reinforcing immune health, it’s time to implement them.

Turn these tips into action with a personalised immune wellness plan:

- Meet with a holistic health practitioner to assess your health status and needs

- Get lab tests to uncover any nutritional deficiencies 

- Discuss ideal dietary and lifestyle changes based on your history and goals

- Create a schedule integrating daily movement, stress relief practises and sleep habits

- Have practitioner recommend supplements to address your weaknesses and requirements

- Use wellness apps to track healthy behaviours and monitor progress

- Check in regularly with your provider and modify approaches as needed

Working hand-in-hand with a knowledgeable holistic practitioner provides the blueprint for optimising these pillars of immune vitality in the most effective way for your body's unique needs.

Are you ready to maximise your body's defences? A stronger immune system supported through evidence-based holistic methods is within your reach. Contact us today to schedule a consultation and unlock your full immune potential.