Introduction
Your immune system is your body’s first line of defense against illness. While you can’t avoid every germ, there are proven ways to help your body fight off infections naturally. Here’s how to boost your immune system and stay healthy year-round.
1. Eat a Balanced, Nutrient-Rich Diet
- Include fruits, vegetables, lean proteins, and whole grains
- Focus on immune-boosting foods like citrus fruits, garlic, and ginger
- Stay hydrated
2. Prioritise Quality Sleep
- Adults should aim for 7–9 hours of sleep per night
- Poor sleep weakens immune response
- Try a regular bedtime routine and limit screens before bed
3. Stay Physically Active
- Moderate exercise improves immune circulation
- Aim for 30 minutes of walking, cycling, or yoga most days
4. Reduce Stress Levels
Chronic stress releases cortisol, which suppresses immunity. Try:
- Deep breathing
- Meditation
- Journaling
- Regular breaks and social time
5. Get Vaccinated
Vaccinations train your immune system to fight specific illnesses. Stay up to date with:
- Flu shots
- COVID-19 boosters
- Travel vaccinations
Final Thoughts
Taking care of your immune system isn’t about quick fixes — it’s about building lasting healthy habits. If you’re concerned about your immunity or general wellbeing, consider scheduling a health check with a GP.