Maintaining a strong immune system has always been important to stay strong and resilient. Our immune system acts as a shield, protecting our body against harmful pathogens and diseases [1], and a robust immune system is crucial for our overall well-being and vitality. Here are some strategies to help you potentially enhance your body’s natural defence system and build a more resilient immune system.

Do note that this article is for educational purposes and covers general situations. In other cases, please consult your healthcare provider.

Nourish Your Body

A balanced and nutrient-rich diet plays a vital role in supporting our immune system. [1] Incorporate a variety of nutrient-rich foods into your meals, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support your immune system. Certain foods, like citrus fruits and leafy greens, are particularly known for their immune-boosting properties. [2] Others like fortified cereals [3] and salmon [4] also contain the nutrients to help boost your immune system.

Stay Active

Regular physical activity helps boost our immune system [1], so engage in activities you enjoy, such as walking, dancing, or cycling. Aim for at least 30 minutes of moderate exercise 5 days a week [5], such as brisk walking, jogging, or cycling. Exercise improves blood circulation, reduces stress, and enhances the production of immune cells, thus strengthening our body's defence against infections [6].

Prioritise Sleep

Adequate rest is often overlooked but plays a vital role in immune function. During restful sleep, your body repairs and rejuvenates itself. Lack of sleep weakens your immune system, making you more susceptible to illnesses. [7] Aim for at least 7 hours of quality sleep each night to give your body the rest it needs to function optimally [8].

Relax and Connect

Stress can have a detrimental effect on your immune system [9], so it's essential to find healthy ways to manage it. Engage in activities that help you relax and unwind, such as meditation, yoga, or deep breathing exercises. Dedicating time for yourself and practicing self-care can significantly reduce stress levels [10].

Another way you can reduce stress levels is through social connectedness. Believe it or not, social connectedness can also have a significant impact on our immune system. Research suggests that individuals with strong social connections tend to have better immune function [11]. Engaging in meaningful relationships, spending time with loved ones, and participating in social activities can help reduce stress levels and boost immunity. Finding ways to connect virtually or through outdoor activities can provide the social support needed for your immune system.

Keep Hygiene in Mind

Lastly, don't forget the importance of good hygiene. Regularly wash your hands with soap and water, especially before meals and after using the restroom, and avoid close contact with sick individuals.

Building your immunity is an ongoing process that requires consistent effort and dedication. By incorporating these strategies into your lifestyle, you can aim to strengthen your body’s natural defence system and promote overall well-being. Remember, small changes can make a big difference in building a resilient immune system and supporting your body’s ability to protect and heal itself.

Reference

• Harvard T.H. Chan School of Public Health. (n.d.). Nutrition and Immunity. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/#:~:text=%5B8%5D%20These%20nutrients%20help%20the,%2C%20viral%2C%20and%20other%20infections
• Shivahre, P. R. (2023). Common foods for boosting human immunity -A review. Food Science & Nutrition, 11(2). doi: 10.1002/fsn3.3628
• Tucker, K. L., Bakun, P., Dallal, G. E., Selhub, J., & Rosenberg, I. H. (2004). Breakfast cereal fortified with folic acid, vitamin B-6, and vitamin B-12 increases vitamin concentrations and reduces homocysteine concentrations: a randomized trial. Am J Clin Nutr, 79(5), 805-11. doi: 10.1093/ajcn/79.5.805
• Mendivil, C. O. (2020). Dietary Fish, Fish Nutrients, and Immune Function: A Review. Frontiers in Nutrition, 7. doi: 10.3389/fnut.2020.617652
• World Health Organization. (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour. https://iris.who.int/bitstream/handle/10665/337001/9789240014886-eng.pdf
• Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009
• Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Springer, 463(1), 121-127. doi: 10.1007/s00424-011-1044-0
• Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716
• Dhabhar F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58(2-3), 193–210. https://doi.org/10.1007/s12026-014-8517-0
• Grewe, J., Xu, X., & Mozafari, A. R. (2020). Self-Care Tips for Stress Management. Eye on Psi Chi Magazine, 24(3), 34-35. DOI: 10.24839/2164-9812.Eye24.3.34
• Lim, H. K. (2016). Social connectedness in physical, mental, and social health. The Singapore Family Physician, 42(1). https://www.cfps.org.sg/publications/the-singapore-family-physician/article/988_pdf