How to boost your immune system

Our immune systems are incredibly complex involving a combination of cells, tissues and organs to fight off invaders. Because there’s so much involved, there’s no single sure-fire way to strengthen it against illness and disease.

Rather than thinking about boosting the immune system in the short term, it’s probably more helpful to look at ways of keeping it healthy and balanced over the longer term.

The best way to keep your immune system functioning effectively is to use lifestyle strategies that have proven benefits, such as eating a healthy diet and doing regular exercise.

Eating for good immune health

A varied diet will give you most of the nutrients you need to fuel your immune system. Eat a good, colourful mix of the following to keep things working well:

• Fruits and vegetables
• Nuts and seeds
• Wholegrains
• Dairy products or fortified alternatives
• Proteins like fish, meat or pulses

Which foods boost immunity faster?

There is growing evidence of a link between the gut and the immune system. And having a wide and healthy variety of bacteria and other organisms in your intestine is helped by a diet rich in a high fibre plant-based foods.

The microbes in your gut – known as your microbiome – can also be boosted by including fermented foods in your diet. These may not be suitable if you’re immuno-compromised or taking certain medications, so do check with your GP before filling your fridge with bubbling foodstuffs.

If you’re good to go, start slowly with small amounts of fermented food such as live yogurt, kombucha and sauerkraut. Then you can build this up once you and your gut have got used to them.

How to improve my immunity with exercise

The other major contributor to overall good health is exercise. It can improve circulation, reduce the risk of heart disease and diabetes, help control body weight, decrease stress, help you sleep better and can even reduce chronic inflammation.

To get the full health benefits, the amount and intensity of exercise is important.

For adults aged 19 to 64 the recommendation is at least 150 minutes of moderate intensity activity a week (such as brisk walking, riding a bike or dancing) or 75 minutes of vigorous intensity activity a week (such as running, swimming or aerobics). Activities should be spread evenly over 4 to 5 days a week or every day.

If you’re aged between 40 and 74 and haven’t done any moderate or high-intensity exercise for some time, you may want to consider getting an NHS Health Check at your GP surgery or pharmacy before starting something new.

Don’t forget that if you’re a Saga Health Insurance customer, you can speak to a GP by phone or online using the 24/7 Saga GP Service.

Finding ways of moving that work for you

There’s no one size fits all when it comes to exercise. You may dread the gym but enjoy a workout class at your community centre. You may recoil from running but are open to the benefits of a brisk walk.

You may not warm to yoga but appreciate pilates. Find things you enjoy doing and you’re more likely to stick at them.

If you’re managing a health condition and are unsure about what you can or should do, ask your healthcare professional what might be suitable. Or take inspiration from people who have found their own ways to be active through campaigns such as We Are Undefeatable.

Can you fix a weak immune system?

As well as having a healthy diet and doing regular exercise, things that may help your immune system function better include getting enough sleep and reducing stress levels.

Feeling constantly stressed can negatively affect your immune system. The body’s stress response of ‘fight, flight or freeze’ is designed to kick in for sudden dangers, but if you regularly feel like your heart is racing, your muscles are tense and you’re on high alert, you may be experiencing unhealthy levels of stress.

Talking through worries with others, finding ways to consciously relax such as breathing exercises and doing activities you enjoy may help in addition to improvements in diet and exercise levels.

How can I boost my immune system ASAP?

Other ways in which you can support your immune system:

• Don’t smoke
• Limit alcohol intake
• Keep up to date with all recommended vaccines
• Take a vitamin D supplement in the autumn and winter
• See your GP if you’re struggling with physical or mental health.

If you’re over 50 and want to take even more control of your health, take a look at Saga Health Insurance.

Choose from a range of health plans then, if you develop a new problem, you can be seen, tested and treated fast privately. You’ll also get unlimited GP phone and video appointments which can be booked through the Saga GP Service 24 hours a day, 365 days a year, from anywhere in the world.