When thinking about health, we tend to break it down into specific areas – heart health, mental health, and so on – alongside overall wellbeing. But how often does immune health get the same consideration?
Many of us know that vitamin C-rich fruits are associated with fighting off coughs and colds, but since the immune system itself is something most people understand only vaguely, it's easy to overlook in day-to-day life.
Supporting a healthy, resilient immune system is worth genuine attention, and there's more to it than diet alone. Here's how to support it more holistically:
- Eat well. A diet rich in fresh fruit and vegetables means a diet rich in antioxidants, which help neutralise free radicals – unstable molecules linked to pollution and other everyday exposures that can damage cells, including immune cells. The more antioxidants in your diet, the better equipped your body is to manage this. Our guide to eating the rainbow for immunity covers this in more detail.
- Exercise regularly. Physical activity supports the production of T cells and natural killer cells, both important components of the immune system. Exercise also helps clear pro-inflammatory cytokines from the body, substances that can otherwise work against healthy immune function.
- Prioritise quality sleep. Chronic poor sleep tends to push us toward less helpful choices during the day – more caffeine, more sugary snacks – neither of which support immunity. The immune system also undergoes repair during sleep, so consistently broken or insufficient sleep can leave it less able to respond effectively to infection.
- Manage stress levels. Stress and anxiety trigger cortisol release, which can reduce the number of infection-fighting white blood cells available to the immune system. Stress can also push us toward coping mechanisms – alcohol, smoking, junk food – that work against immunity when relied on regularly.
- Stay hydrated. Adequate fluid intake supports the liver and kidneys in clearing waste products from the body, meaning the immune system has less background work to do and more capacity to focus on genuine threats.
- Practise good hygiene. Simple habits like regular handwashing remain one of the most effective ways to reduce exposure to harmful bacteria and viruses in the first place, reducing the overall burden on your immune system.
Working these habits into your daily routine, alongside a genuinely varied diet, is the most effective overall approach to supporting your immune system. If you'd like extra support, our immunity-boosting supplements and guide to six key immune-supporting vitamins are worth exploring too.
