Your immune system is your body’s ultimate defence against attacks from bacteria, viruses, and other microbes. When functioning correctly, this complex network of white blood cells and chemicals stands guard. It watches for anything that shouldn’t be there and, if it sees anything suspicious, attacks.
Having a normal functioning immune system is really important. Functions of a healthy immune system include:
• Fighting against illness and infection
• Healing damage to the body
• Making you less likely to feel fatigue
Your immune system is key to helping you and your family remain happy and healthy. While it’s designed to work in the background, there are many lifestyle habits you can adopt to support your immune system day-to-day.
Let’s take a look at some tips on how to support your immune system.
1. Get plenty of rest to support your sleep and immune system
Sleep and immunity go hand in hand, and getting enough sleep is one key way to help your immune system naturally. We cannot overstate the importance of getting a good amount of sleep each night, for both your physical and mental well-being. While you rest, your body is busy working to fortify your immune system and carry out tasks that allow it to remain regulated and balanced.
If your sleep is disrupted, it can affect these important processes and interfere with the normal functioning of your immune system.
2. Eat a balanced diet
Leading a healthy lifestyle is one of the best things you can do to support your immune system, and this includes what goes into your diet. Different nutrients can support different functions, so eating a balanced and varied diet will help give your body and immune system what it needs to keep performing at its best.
Good foods for your immune system
Fruits and vegetables contain many of the vitamins and minerals that support the immune system. Getting your five-a-day is a great starting point.
What vitamins support your immune system?
Vitamin A – can be found in green leafy vegetables, milk, cheese, and liver.
Vitamin C – is in fruit and vegetables, like oranges, kiwis, bell peppers and broccoli. It also plays an important role in helping to maintain the normal function of your skin.
Vitamin D – is made inside the body from sunlight. It can also be found in oily fish, eggs, fortified milk and more. Some people take vitamin D supplements for immunity benefits, but you should speak to your pharmacist or doctor for guidance before taking any supplements.
Zinc – meat, poultry, eggs and cheese, as well as nuts, seeds and wholegrain cereals are all foods containing zinc
3. Spend time outdoors to enjoy the benefits of Vitamin D
Exposure to the UVB rays of sunlight encourages your body to produce the all-important Vitamin D, which has lots of health benefits, including contributing to the normal function of your immune system.
Depending on where you live, it can be possible to get the Vitamin D we need from sunlight alone, so try to get outdoors at least once every day. Remember though, you should always follow appropriate recommendations regarding applying SPF – especially in the summer.
In colder and duller months, on the other hand, the sun’s rays may not be strong enough to facilitate making the Vitamin D you need. That means it’s important to get it from food, or supplements if you’re not eating a balanced diet.
4. Consider immune system supplements
In the winter months, you might also consider taking supplements to top up your Vitamin D levels, to support the normal function of your immune system*.
Our Zarbee’s® Liquid Immune Support range contains Vitamin D to help support your immune system’s function*, as well as biotin. Biotin contributes to the health of your mucous membranes** – such as those in your throat and airways.
Our Zarbee’s® Liquid Immune Support and Zarbee’s® Children’s MultiVits + Immune Support also contain Vitamin C and zinc, which help support the normal functioning of your immune system*.
5. Stay hydrated to support the functions of the immune system
Staying hydrated and getting plenty of water helps keep all the functions of your body working normally*** – including your immune system. Water and fluids help maintain the health of your mucous membranes, one of your body’s main lines of defence. The NHS recommends aiming to drink six to eight cups or glasses of fluid a day.
6. Avoiding smoking
Smoking has many negative impacts on your mental and physical health, including your immune system. Many of the chemicals and compounds found in cigarettes are known to suppress the functioning of your immune system and reduce its ability to fight off pathogens. This means that the body’s ability to fight viruses and bacteria will be impaired. You can get help and support for quitting smoking from the NHS.
7. Maintain a healthy weight for effective immune system support
Being underweight can contribute to a weakened immune system, making you more susceptible to catching a virus, like cold or flu. On the other hand, being overweight or obese can also disturb the usual balance of your immune system.
Maintaining a healthy weight through a balanced diet and regular exercise can be a great way to support your immune system.
8. Staying physically active
Exercise has many health benefits, all of which can support your immune system. These include:
Helping you sleep better
Decreasing your risk of diseases
Improving your mental health
Increasing circulation
Your circulatory system is responsible for transporting certain types of immune cells around your body, so they’re better able to defend you and detect threats earlier.
The amount of exercise you should be getting can vary depending on your individual circumstances, but the NHS recommends that adults aged between 19 and 64 years old should do at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week.
9.Unwind for a healthier balance
Okay, this one is perhaps a little easier said than done. But when your body is consistently in a heightened state of stress, it can disrupt the regular processes of your immune system.
When you’re stressed out, your body produces cortisol – the hormone that puts your body into the stress response commonly known as fight-or-flight. This can alter your immune response, and over time, chronic stress can affect its ability to function normally.
All in all, leading a healthy lifestyle is a great way to support your immune system and maintain the delicate balance of functions that help to ward off harmful pathogens.
Vitamins C & D and zinc contribute to the normal function of the immune system.
**Biotin contributes to the maintenance of normal mucous membranes.
***Water contributes to the maintenance of normal physical and cognitive functions.
