5 ways to support your immune system to fight illness
It’s not just during winter that your immune system needs support. Here are ways you can maintain healthy immune system function all year round.
As the weather turns cold, many of us start thinking about how we can fight illnesses.
But immune system support shouldn’t just be a seasonal concern.
Anything you do to look after your body’s defences will have the most impact when part of your routine.
Here are some simple ways you can maintain your immune system to fight illness all year round.
5 ways to maintain immune system health
Enjoy a balanced diet
According to a 2022 study1, the amount and type of nutrients you eat are tightly linked to your immune system health.
The study notes nutrition plays an essential role in your immune system response by providing adequate nutrients to immune cells.
A healthy diet is rich in vitamins, minerals and fatty acids, and it is recommended we eat a wide variety of nutritious foods from the five food groups2 every day.
Exercise regularly
Moderate exercise has been found3 to help improve your immunity’s defence, and guidelines recommend we get active every day.
Aim4 for 2.5 to five hours a week of moderate exercise, or 1.25 to 2.5 hours a week of vigorous exercise.
Get plenty of quality sleep
According to the Sleep Health Foundation, some research5 suggests sleep helps to regulate your immune system, and a lack of sleep reduces the amount and effectiveness of the natural bug killers your body produces.
Sticking to a regular sleep schedule of going to bed and waking at the same time each day can help ensure you get a good night’s rest.
Minimise stress
Stress has been linked6 with impacting the immune system.
Try managing stress7 by relaxing, spending time with people who make you feel good, eating well, exercising regularly, getting quality sleep and having fun and enjoying your life.
Consider immunity-supporting vitamins and minerals
If you are having difficulty getting enough nutrients from your diet, it might be time to consider a supplement.
A 2020 study notes particular vitamins and minerals8 play an important role at every stage of the immune response.
These include vitamins C and D and minerals zinc and selenium, which support immune system function.
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Enjoy healthy living year round!
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1 Munteanu et al, 2022, The relationship between nutrition and the immune system, Frontiers in Nutrition, Volume 9, 2022, retrieved April 2024 from https://www.frontiersin.org/articles/10.3389/fnut.2022.1082500/full#h3. Study was supported by funds from the National Research Development Projects to finance excellence (PFE)-14/2022-2024 granted by the Romanian Ministry of Research and Innovation
2 Australian guide to healthy eating, Australian Government, retrieved April 2024 from https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
3 Health Direct, How to power up and boost your immunity ASAP, 14 July 2023, retrieved April 2024 from https://www.healthdirect.gov.au/blog/how-to-power-up-and-boost-your-immunity-asap
4 Australian Government Department of Health and Aged Care, Being active, retrieved April 2024 from https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
5 Sleep Health Foundation, While you were sleeping, retrieved April 2024 from https://www.sleephealthfoundation.org.au/news-and-articles/while-you-were-sleeping
6 Morey et al, Current Directions in Stress and Human Immune Function, 2015, Current Opinion in Psychology, Volume 5, 13-17, retrieved April 2024 from https://www.sciencedirect.com/science/article/abs/pii/S2352250X15001128?via%3. Funding from AG026307-R01 (Segerstrom), AG048692-F31 (Boggero), & AG033629-K02 (Segerstrom)
7 Better Health Channel, Stress, retrieved April 2024 from https://www.betterhealth.vic.gov.au/health/healthyliving/stress
8 Gombart et al, 2020, Nutrients, 12(1), 236, retrieved April 2024 from https://www.mdpi.com/2072-6643/12/1/236
