Although many products claim to support immunity, maintaining a healthy immune system requires more than consuming a mixture of vitamins and minerals in supplement form.
The immune system works within a finely tuned balance. It must be resilient and precise enough to combat a range of diseases and infections, yet not so aggressive that it overreacts without cause. Achieving this balance involves numerous internal responses and regulatory mechanisms within the body.
From preventing colds and influenza to more serious illnesses such as COVID-19, several practical measures exist to help the immune system function efficiently. These do not include reliance on supplements.
Outlined below are six methods, supported by scientific research, to build and maintain immune health:
Remain up to date with recommended vaccinations
A robust immune system depends on using the most effective available defence against infectious diseases: vaccines. Vaccinations help the body recognise and respond to specific pathogens, strengthening the immune response over time.
Follow a balanced diet
A diet rich in essential nutrients plays a critical role in immune health. This includes regular consumption of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats. These foods provide the micronutrients required to support the body’s natural defence mechanisms.
Take regular physical activity
Exercise supports general health and contributes to immune function. Moderate exercise mobilises immune cells from the bone marrow into the bloodstream and facilitates their movement into body tissues, enhancing the body's ability to respond to infection.
Drink sufficient water
Hydration is essential to immune health. Blood, which carries immune cells, requires adequate water to circulate effectively. Even without exertion, the body loses water through respiration, urination and bowel movements. Replenishing lost fluids ensures the body has the resources needed to support immune function.
Ensure adequate sleep
Sleep supports the immune system by contributing to cellular repair and immune regulation. Knowing how many hours of sleep are necessary each night and addressing factors that disturb sleep can improve the body’s ability to fight illness.
Manage stress levels
Stress, particularly when chronic, can impair immune function. It may lead to reduced sleep quality, poor dietary habits, lower water intake and reduced physical activity. Identifying sources of stress and adopting effective coping strategies—such as breathing exercises, physical activity or spiritual practice—can help reduce its impact on health.
