If you often get sick or find it takes a long time to recover, there are things you can do every day to help your immune system stay strong. Your immune system is your body’s defense against germs, so looking after it is one of the best ways to stay healthy.
Eating a range of colourful fruits and vegetables is one of the easiest ways to boost your immune health. Foods like leafy greens, berries, garlic, ginger, cinnamon, turmeric, and fermented foods (such as yoghurt or sauerkraut) help your body fight off infections.
Make sure you’re getting enough protein each day from meat, fish, eggs, legumes, nuts, and seeds, as protein helps build the cells your immune system needs.
Stay well hydrated by drinking plenty of water, and try adding herbal teas like ginger, lemon, rosehip, or green tea. A warm cup of bone broth can also be nourishing and soothing.
Stress can weaken your immune system, so it’s extra important to eat foods rich in vitamin C, B vitamins, Omega-3' and magnesium. These nutrients help your body cope better when life feels busy or overwhelming.
Regular, moderate exercise helps your immune cells work more effectively. If you’re new to exercise, start with something gentle like a 15-minute walk, bike ride, or yoga flow most days of the week. Over time, you can slowly build up the length and intensity of your workouts.
The key is to listen to your body, exercise should make you feel more energised, not worn out.
Getting enough deep, uninterrupted sleep gives your body time to repair and fight off infections. Aim for 7–9 hours each night to help keep your immune system balanced and strong.
🟢The impact of chronic stress
Chronic stress can weaken your immune system, making it harder for your body to fight off infections. Stress-reduction strategies can make a big difference. Try deep breathing exercises, meditation, gentle yoga, walks outdoors and taking small breaks throughout the day to help calm your mind.
Spend a little time in the early morning or late afternoon sun to help your body make vitamin D, which is vital for immune health.
Reduce your chemical load by opening windows daily, using natural cleaning products, and avoiding plastics or harsh chemicals in food and personal care items.
Herbal support : herbs such as echinacea, astragalus, holy basil, licorice root, elderberry, turmeric, ginger and mushrooms such as shiitake and reishi may help support your immune system.
Looking after your immune system is about eating well, moving regularly, sleeping deeply, and reducing stress.
If you’d like personalised support or guidance on the best ways to strengthen your immune system, looking at your specific needs, reach out and book a consultation with me. Together we can find the right approach for your body and lifestyle.
References:
Ludwig-Maximilians-Universität München. (2024, March 11). Immunology: Good sleep stimulates the immune system. ScienceDaily. Retrieved October 29, 2025 from www.sciencedaily.com/releases/2024/03/240308123317.htm
Méndez López LF, González Llerena JL, Vázquez Rodríguez JA, Medellín Guerrero AB, González Martínez BE, Solís Pérez E, López-Cabanillas Lomelí M. Dietary Modulation of the Immune System. Nutrients. 2024; 16(24):4363. https://doi.org/10.3390/nu16244363
Hechtman L. Clinical Naturopathic Medicine. 2nd ed. Elsevier Australia; 2018. ISBN: 978‑0729542425.