How to Boost Your Immune System

How can you boost your immune system?

More and more of us will find ourselves searching for ways to give our immune system a helping hand and our bodies every opportunity to be stronger and healthier.

The immune system is made up of multiple finely tuned aspects all working together, and for most our defence mechanism does a remarkable job at keeping the nasty stuff at bay, working 24/7 to help keep us well.

Here are just some ways in which you can give yourself a great fighting chance and help boost your immune system:



A healthy diet will help to support your immune system and its vital that we keep a wide variety of fruit and vegetables at the forefront of our meals.

Vitamins and minerals such as vitamins A, B, C and D as well as iron, folate, selenium and zinc will all provide great nourishment for your immune system.

Keep sugar to an absolute minimum as this has shown to suppress the efficiency of the white blood cells responsible for fighting off viruses and disease. 

If you need help with some quick, healthy meals, then check out The Fit Food Diet. 



'Stress can take its toll on your body and your immune system. Getting stress under control can boost your immune system and help prevent serious health problems' - NHS  

Stress covers a huge range of feelings and symptoms but generally you should be mindful that its kept in check and that it doesn't become a chronic issue, negatively effecting your behaviour and wellbeing.

Ensure that you are taking steps to keep your stress at bay. Using an app such as Calm can really aid positive mental and physical health, in turn helping your immune system. 



According to the NHS 1 in 3 of us are not getting enough sleep. As adults we need around 8 hours of regular sleep each night (some more, some less) and too many late nights can really effect our bodies recovery both mentally and physically leading to a severely suppressed immune system.

Try and stick to sleeping between the hours of 10pm and 6am, keep electronic devices to a minimum and cut down on sugar, caffeine and alcohol for an improved quality of sleep.

For more sleep advice check out Every Mind Matters. 



Regular, consistent exercise/activity is vital for a healthy, strong immune system and you do not need a gym to be able to do this. 

Keeping your body fit through exercise can be done at home, with no equipment at all ( check out how we can help you do this here) and will help to keep you at a healthy weight, reducing the strain placed on your body through high blood pressure, diabetes, heart disease and other life shortening/limiting conditions.

As little as just 10 minutes per day can help boost your health and immune system. 

'It also improves bone and muscle strength and increases balance, flexibility and fitness.' - World Health Organisation