8 ways: how to boost your immune system

Your immune system has one job. Protecting you against infections and disease. Whether it’s bacteria, viruses, or toxins, keeping your immune system working well will help defend your body and stop you feeling ill. From eating a balanced diet and choosing nutrient-rich foods, to the best supplements for getting all of the essential vitamins and minerals that support immune health, let’s discover the best ways to boost your immune system.

What are common signs of a weak immune system?

A weak immune system offers all kinds of signs and symptoms, indicating that the body's defence mechanisms are not functioning optimally. Common signs of a weak immune system include:

- Frequent infections: Individuals with a weakened immune system might experience more frequent and severe infections, such as respiratory infections, urinary tract infections, and skin infections.

- Chronic fatigue: Persistent fatigue and feelings of tiredness, even after good periods of rest, is a common sign of a weakened immune system. Recurrent illnesses: Regular episodes of illnesses or a prolonged recovery time from common illnesses indicate a compromised immune system.

- Autoimmune disorders: Conditions where the immune system mistakenly attacks the body's own cells, such as rheumatoid arthritis, lupus, or type 1 diabetes can suggest an immune system dysfunction.

- Allergies: An overactive or underactive immune system can contribute to the development of allergies or an increased susceptibility to allergic reactions.

- Digestive issues: Problems with the gastrointestinal system, such as diarrhoea, constipation, or frequent infections in the digestive tract, can also cause immune system weakness.

- Frequent colds and respiratory infections: Individuals with a weakened immune system may catch colds and respiratory infections more frequently, as well as having a harder time recovering from them.

8 ways on how to boost the immune system

Boosting your immune system involves adopting healthy lifestyle habits that support your body's natural defence mechanisms. Here are 10 ways to help enhance your immune system.

1. Eat a balanced diet

Eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats will help you absorb a wide range of nutrients, vitamins, and minerals that support your immune function. The British Nutrition Foundation is a great place to start when planning a diet that supports a healthy, happy lifestyle.

Nutrient-rich foods for immunity

While a balanced diet is key, you can give your immune system a helping hand by increasing the amount of fruit, vegetables, and whole grains you eat. These are packed with essential vitamins and minerals – helping you get the amount you need each and every day. This includes fruits such as berries, nuts and seeds, and leafy greens. Yogurt, with its live and active cultures, is also a great addition.

Avoid processed foods

Maintaining a healthy diet is crucial for supporting a robust immune system. While not all processed foods are inherently harmful, a diet high in heavily processed and ultra-processed foods might reduce the efficiency of your immune response.

Processed foods often lack essential nutrients, such as vitamins, minerals, and antioxidants, which are vital for immune function. A diet rich in whole, unprocessed foods provides the necessary nutrients to support a strong immune system.

Many processed foods also contain high levels of added sugars, which can have negative effects on immune function. Excessive sugar intake may also contribute to inflammation and suppress immune responses.

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2. Stay physically active

Engaging in moderate, regular exercise is a great way to promote good circulation and overall health. Building strength and fitness helps to keep your body, including your immune system, functioning as well as possible.

Although it’s important to remember that you should avoid exercising too much or too hard, as pushing your body to its limit without proper rest can actually have the opposite effect on the immune system – leaving you feeling fatigued and open to illness.

Exercise and immune function

Regular exercise plays a significant role in supporting a healthy immune system.1 Engaging in physical activity can have positive effects on various components of the immune system, helping to enhance overall immune function. Here's how exercise influences the immune system:

1. Boosts circulation and immune cell activity: Exercise increases blood flow and improves circulation, allowing immune cells to move more freely throughout the body. This enhanced circulation helps immune cells detect and respond to pathogens more efficiently.

2. Reduces chronic inflammation: Chronic inflammation is associated with numerous health conditions and can negatively impact the immune system. Regular exercise has anti-inflammatory effects, helping to reduce chronic inflammation and support a more balanced immune response.

3. Improves sleep quality: Quality sleep is essential for a well-functioning immune system. Regular physical activity can contribute to better sleep patterns, helping the body to recover and strengthen the immune system during rest.

Exercise recommendations

The type and frequency of physical activity can vary based on individual preferences, fitness levels, and health goals. The key is to incorporate a mix of aerobic, strength, and flexibility exercises into your routine. Here are some suggested types of exercises along with recommended frequencies:

Aerobic exercise (Cardiovascular)

Type: Activities that get your heart rate up and increase your breathing, such as brisk walking, jogging, cycling, swimming, dancing, or aerobic classes.

Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. This can be spread throughout the week, with sessions lasting at least 10 minutes each.

Strength training

Type: Resistance exercises using weights, resistance bands, or bodyweight exercises like squats, lunges, push-ups, and weightlifting.

Frequency: Include strength training exercises for all major muscle groups at least two times per week. Allow for a day of rest between sessions targeting the same muscle group.

Flexibility exercises

Type: Stretching exercises or activities that improve the flexibility of your muscles and joints, such as yoga or Pilates.

Frequency: Include flexibility exercises at least two to three times per week, focusing on major muscle groups. Hold each stretch for 15-60 seconds.

Moderate-intensity activities

Type: Everyday activities that contribute to overall physical activity, such as walking, gardening, or household chores.

Frequency: Include moderate-intensity activities throughout the day, aiming for at least 30 minutes on most days of the week.

3. Prioritise sleep

Aim for 7-9 hours of quality sleep each night to allow your body to rest and regenerate. Lack of sleep can weaken the immune system – leaving you tired and your body unprotected from bacteria and toxins.

Sleep's role in immune health

Aim for 7-9 hours of quality sleep each night to allow your body to rest and regenerate. Lack of sleep can weaken the immune system – leaving you tired and your body unprotected from bacteria and toxins.

- Immune cell production

Adequate sleep is associated with increased production of immune cells, such as T-cells and cytokines, which play key roles in the immune response. These cells help the body recognise and combat infections.

- Inflammation regulation

Sleep helps regulate inflammation in the body. Chronic inflammation is linked to various health conditions, and insufficient sleep may contribute to an overactive inflammatory response.

- Antibody production

Sleep supports the production of antibodies, proteins that help the immune system recognise and neutralise harmful substances, such as bacteria and viruses.

- Cytokine release

Sleep influences the release of cytokines, which are signalling molecules that facilitate communication among immune cells. Proper balance and regulation of cytokines are crucial for an effective immune response.

Tips for better sleep

Need some new strategies for improving sleep quality? Here’s our quick run-down of things to try if you’re searching for a peaceful night’s sleep.

1. Consistent sleep schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

2. Create a relaxing bedtime routine

Develop pre-sleep rituals, such as reading a book, taking a warm bath, or practising relaxation techniques. This signals to your body that it's time to wind down.

3. Optimise your environment

Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or white noise to create the optimal sleep environment to help you fall asleep.

4. Invest in a comfortable mattress and pillows

Your mattress and pillows play a crucial role in supporting a good night's sleep. Choose ones that are comfortable and supportive – this avoids any unwanted aches and pains to help you wake up feeling refreshed.

5. Limit screen exposure

Reduce exposure to electronic devices with screens (phones, tablets, computers) at least an hour before bedtime. The blue light emitted can interfere with melatonin production – making it harder to fall asleep.

6. Watch your diet

Avoid large meals, caffeine, and nicotine close to bedtime. These can disrupt sleep patterns as your body is busy processing their effects. Instead, choose a light snack if you're hungry before bedtime.

7. Stay active during the day

Regular physical activity can promote better sleep. Aim for at least 30 minutes of moderate exercise most days – but avoid vigorous exercise close to bedtime.

4. Manage Stress

Stress and the immune system

Regular or chronic stress can have significant implications for the immune system. The body's response to stress involves intricate interactions between the nervous, endocrine, and immune systems, which can impact your wellbeing in a number of ways, including:

- Releasing stress hormones

During a stress response, the body releases stress hormones such as cortisol and adrenaline. While these hormones are essential for dealing with short-term stressors, chronic elevation can lead to immune system suppression. Learn more about how to reduce cortisol and boost serotonin levels.

- Causing inflammation

Chronic stress has been linked to an increase in pro-inflammatory cytokines. While inflammation is a natural part of the immune response, chronic inflammation can contribute to various health problems and compromise the immune system's ability to function optimally.

- Impacting your gut

Stress can influence the composition and function of the gut microbiota. Since the gut plays a crucial role in immune regulation, disruptions in the gut microbiota can affect overall immune function.

Stress Reduction Techniques

Managing stress is essential for maintaining both mental and physical well-being. Incorporating stress reduction techniques into your daily routine can help alleviate stress and promote a sense of calm. In turn, this can help support your immune system and other bodily functions. Here are some effective stress-reduction techniques:

• Deep breathing exercises
• Mindful meditation
• Exercise including cardio and yoga
• Journaling
• Socialising
• Reducing stimulants (such as alcohol and coffee)

5. Hydration is essential

Water and immune health

Hydration is crucial for overall health, and it plays a role in supporting the immune system. Staying well-hydrated helps various bodily functions, including the proper functioning of the immune system. Here's how hydration influences the immune system:

- Lymphatic system function

Proper hydration supports the lymphatic system, which is a key component of the immune system. The lymphatic system transports immune cells and fluids, helping to eliminate toxins and waste products from the body.

- Mucous membrane integrity

Hydration is essential for maintaining the integrity of mucous membranes in the respiratory and digestive tracts. These membranes function as a barrier against pathogens, and adequate hydration helps prevent them from drying out and becoming less effective.

- Blood volume and circulation

Being well-hydrated contributes to maintaining adequate blood volume and circulation. This ensures that immune cells can efficiently reach various parts of the body to detect and respond to infections.

- Nutrient transport

Hydration facilitates the transport of nutrients throughout the body, including those essential for immune function. Proper nutrient delivery is crucial for the production and activity of immune cells.

- Temperature regulation

Hydration plays a role in regulating body temperature. Fever is a common response to infections, and staying hydrated helps support the body's ability to regulate temperature during illness.

- Detoxification

Hydration supports the kidneys in eliminating waste products and toxins from the body. This helps reduce the overall burden on the immune system.

Hydration tips

To guarantee you stay hydrated and help support your immune system, it’s important to remember:

- Water Intake: Keep a bottle or tumbler close by so you can drink water throughout the day. The recommended daily fluid intake varies based on factors such as age, sex, climate, and physical activity level, but a general guideline is about 8 glasses of water per day.

- Hydrating foods: Consume hydrating foods with high water content, such as fruits (e.g., watermelon, oranges, berries) and vegetables (e.g., cucumber, celery, lettuce).

- Limit dehydrating substances: Reduce the intake of dehydrating substances such as caffeinated and alcoholic beverages, as they can contribute to increased urine output.

6. Moderate alcohol

Negative effects of alcohol on immunity

Excessive alcohol consumption can have various negative effects on the immune system, compromising its ability to function effectively. Here are some ways in which alcohol can impact immunity:

- Suppression of immune cell function

Chronic alcohol consumption can suppress the function of immune cells, including T cells, B cells, and macrophages. These cells play key roles in detecting and eliminating pathogens.

- Impaired antibody response

Alcohol can interfere with the production of antibodies, which are proteins that help the immune system recognise and neutralise pathogens. This impairment can make the body more susceptible to infections.

- Disruption of the gut microbiota

Alcohol can disrupt the balance of the gut microbiota. Since the gut is a crucial part of the immune system, alterations in the microbiota can negatively impact immune function.

- Inflammatory response

Alcohol can contribute to an inflammatory state in the body, leading to chronic inflammation. While inflammation is a normal part of the immune response, chronic inflammation can weaken the immune system over time.

- Liver damage

Excessive alcohol consumption can cause liver damage, leading to conditions such as alcoholic liver disease and cirrhosis. The liver is crucial for detoxification and the production of proteins essential for immune function.

- Respiratory system effects

Alcohol can weaken the respiratory system, making individuals more susceptible to respiratory infections such as pneumonia. It can also impair the cough reflex, which is an essential defence mechanism against respiratory pathogens.

It's important to note that moderate alcohol consumption may not have the same negative impact on the immune system as excessive or chronic drinking. Moderate drinking is generally defined as up to one drink per day for women and up to two drinks per day for men.

7. Consider probiotics and prebiotics

Gut health and immunity

Consisting of trillions of microorganisms residing in the gastrointestinal tract, the gut microbiota plays a crucial role in supporting the immune system and overall health. The interactions between the gut microbiota and the immune system are complex. Here are key aspects of the role of gut microbiota in immune function:

- Barrier function

The gut microbiota contributes to the maintenance of the intestinal barrier, which serves as a physical and biochemical barrier against pathogens. This barrier prevents harmful microorganisms and toxins from entering the bloodstream and triggering an immune response.

- Immunomodulation

The gut microbiota actively communicates with the immune system, helping to regulate its activity. Microbial products, such as short-chain fatty acids (SCFAs) and certain bacterial metabolites, influence the function of immune cells and contribute to immune balance.

- Tolerance and immune regulation

The gut microbiota contributes to the development of immune tolerance, preventing unnecessary immune responses to harmless substances, including food antigens. This balance is essential to avoid autoimmune reactions and allergies.

- Production of antimicrobial peptides

The gut microbiota stimulates the production of antimicrobial peptides, which are molecules that help control the growth of harmful bacteria and contribute to the maintenance of a healthy microbial balance.

Sources of probiotics and prebiotics

Probiotics and prebiotics play important roles in supporting gut health and maintaining a balanced microbiota. Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts, while prebiotics are non-digestible fibres that promote the growth and activity of beneficial bacteria in the gut.

Here are some sources of probiotics and prebiotics:

• Yogurt – contains live cultures of beneficial bacteria, such as Lactobacillus and Bifidobacterium. Look for yogurts labelled with "live and active cultures."
• Kefir – fermented milk drink that contains a diverse range of probiotic strains. It's a good source of probiotics and may be better tolerated by those who are lactose intolerant.
• Sauerkraut – fermented cabbage, known as sauerkraut, is rich in probiotics. Choose the unpasteurised variety for maximum probiotic content.
• Kimchi – traditional Korean dish made from fermented vegetables, often cabbage. It contains various probiotic strains and is a staple in Korean cuisine.
• Miso – Japanese seasoning made by fermenting soybeans or other grains with salt and koji (a type of fungus). It is commonly used in soups and stews.
• Tempeh – fermented soybean product that is rich in probiotics. It is also a good source of protein.
• Probiotic supplements – these available in various forms, including capsules, tablets, and powders. They often contain specific strains of bacteria, so it's essential to choose a reputable brand.

Prebiotic sources

• Chicory Root – high in inulin, a type of prebiotic fibre that promotes the growth of beneficial bacteria.
• Garlic – contains inulin and fructooligosaccharides (FOS), both of which are prebiotic fibres.
• Onions – rich in inulin and FOS, providing prebiotic support to gut bacteria.
• Asparagus – contains inulin and serves as a good source of prebiotic fibre.
• Bananas – unripe bananas contain resistant starch, which acts as a prebiotic. As bananas ripen, the resistant starch is converted into sugar.
• Oats – they contain beta-glucans and can serve as a prebiotic when included in the diet.

You can also find supplements that help support your digestive function, including our Digest Capsules – a unique blend of inulin, live bacterias including LactoSpore®, vitamins and chloride.

Research findings on CBD and insomnia

While there is growing interest in the potential of CBD (cannabidiol) to help with insomnia, scientific evidence supporting its efficacy remains limited. However, some studies suggest that CBD may have anxiolytic (anxiety-reducing) and sedative effects, which could indirectly improve sleep quality for individuals with anxiety-related insomnia.

One study published in The Permanente Journal in 2019 found that CBD significantly improved sleep scores in 66.7% of participants within the first month of treatment, although the sample size was small and more research is needed to confirm these findings.

Additionally, a review published in Frontiers in Pharmacology in 2018 concluded that existing preclinical and clinical evidence suggests CBD may have therapeutic potential for insomnia, but further research is warranted to establish its safety and efficacy.

8. Use supplements wisely

Immune-boosting supplements

While a well-balanced diet rich in nutrients is the primary way to support a healthy immune system, some people choose to complement their diet with supplements. It's essential to note that supplements are not substitutes for a healthy lifestyle, including proper nutrition, regular exercise, adequate sleep, and stress management.

Before starting any new supplement, we advise speaking to a doctor to make sure any new addition fits your specific needs. Here are some immune-boosting supplements that are commonly considered:

- Vitamin C – known for its antioxidant properties and its role in supporting immune function. It's found in citrus fruits, berries, and vegetables like bell peppers and broccoli. Get yours easily with our Vitamin C Capsules.

- Vitamin D – crucial for immune health. It can be obtained through sun exposure, certain foods like fatty fish and fortified dairy products, and supplements.

- Zinc – an essential mineral that plays a role in immune function. It's found in foods like meat, nuts, seeds, and legumes. ZMA is a great way to get this and other important minerals into your diet in a really convenient way.

- Probiotics – these are beneficial bacteria that support a healthy gut microbiota. They can be obtained through fermented foods like yogurt, kefir, and sauerkraut, as well as through supplements. If you struggle to fit these into your diet, you can support digestion conveniently with our Digest Gummies.

- Echinacea – a herbal supplement that is believed to stimulate the immune system. It's often used as a remedy for colds and respiratory infections.

- Beta-Glucans – a type of soluble fibre found in certain mushrooms, oats, and yeast. They have been studied for their potential to modulate the immune system.

- Vitamin E – an antioxidant that plays a role in immune function. It can be obtained from nuts, seeds, spinach, and vegetable oils.

- Selenium – a trace element that supports immune function. It's found in foods like Brazil nuts, seafood, and poultry.

Remember, you can quickly and easily tick off your key vitamins and minerals each daily with a Multivitamin Capsule.

Want to learn more about the best vitamins to support a healthy lifestyle? Read our vitamins guide.

Safe supplement practices

Practising safe supplement use involves making informed choices, understanding your individual needs, and consulting with healthcare professionals when necessary. You should always try to get the nutrients your body needs from a well-balanced diet first.

Supplements should not be a substitute for a healthy and varied eating plan, but if you do decide to supplement, it’s essential you choose high-quality supplements.

Before starting any new supplement, it’s important to speak to a doctor. They can assess your individual health needs, potential deficiencies, and medication interactions.

Boosting your immune system

Boosting your immune system involves adopting a healthy lifestyle that supports overall wellbeing. Here’s some of the top things that’ll help boost your immune health – keeping you fit and healthy.

- Maintain a nutrient-rich diet, including pro- and prebiotics

- Stay hydrated throughout the day

- Try to exercise regularly Make sure you’re getting enough sleep

- Try to manage stress as much as possible

- Drink less alcohol

- Supplement essential vitamins and minerals when needed – but make sure they’re high-quality supplements

Why choose Naturecan for your supplements?

All of Naturecan’s products are created using industry-leading technology and undergo rigorous testing practices with third parties in order to ensure product quality and customer safety.

Our supply chain partners have also invested in market-leading technologies (see our Quality Assurance page for more information). With their help, we have created a wide range of supplements to help consumers find a healthy, safe and effective solution to their needs.

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