6 Ways to Boost Your Immune System This Winter

Immune system boosters

The immune system is a complex network of cells, proteins and organs that work together to recognise and fight infection. Essential to keeping us healthy, our immune system needs nurturing to keep us fighting fit. 
There are two immune systems, the innate and the adaptive. The innate immune system is our body’s first line of defence against invading pathogens and can be activated in minutes. If the innate immune system fails, the adaptive system takes over, reacting to recognised germs from previous infections or vaccination. 
Learn how to look after your immune system and feel the benefits with our holistic guide to the best boosters for your mind, body and soul.

 
Detox 

Our immune systems will thrive if our bodies are healthy, happy and well-rested. Detoxing is a great place to start and can have a huge impact on your immune system. Quitting smoking, lowering your alcohol intake, eating less sugar, removing as much processed food from your diet as possible, getting plenty of sleep and regularly exercising have all been shown to boost the immune system. 

 
Move your body 

Essential for maintaining a healthy body and mind, daily exercise is one of the best immune system boosters and it needn’t cost a penny. 

You don’t need to run miles or exhaust yourself in the gym to feel the benefits of moving more, an energising walk in the countryside, an hour of gardening or an invigorating freshwater swim will all benefit your immune system and boost your mental wellbeing. 

 
Eat a plant-based diet 

With around 75% of the immune system based in the gut, opting for a plant-based diet rich in fibre, vitamins and minerals isn’t just good for the planet.  Colourful fruit and vegetables and probiotic-packed fermented foods like sourdough bread, kimchi and sauerkraut will all help to boost your gut health and immune system. 

Eating plenty of the ‘superfood’ plants like leafy greens, broccoli, kiwis, oranges and shallots, as well as a handful of nuts and gut-nourishing oats will all help to keep your digestive and immune system working in sync. 

It can be challenging to eat enough fruit, vegetables and fibre each day so look for recipes including delicious and nutritious mixed salads, smoothies, superfood bowls and overnight oats. Many of these can be prepped in advance making it even easier to eat well. 

 
Practice mindfulness

Mindfulness isn’t just good for your mental wellbeing, it’s been shown to have a positive effect on the immune system too. Being aware of your surroundings and accepting what is happening without judgment can take a little practice, but it's well worth it for the numerous health benefits. 

There are several ways to practice mindfulness techniques including breathing exercises, tuning into your body with mindful body scanning, yoga, mindful eating and mindful listening.  

Increase your vitamin intake 

One of the most talked about immune system boosters, vitamins and minerals are crucial to maintaining our bodily functions. Although eating a balanced diet rich in fruit and vegetables is a great starting point, it can be difficult to get all the necessary vitamins from food alone, and that’s where supplements come in.

Look for the best quality vitamin supplements you can afford, ideally, those that are free from sweeteners and other artificial ingredients. Vitamins and minerals that are beneficial to the immune system include vitamins C, D, A, B6 and B12 along with selenium and zinc.  

 
Rest and restore 

Studies have shown that people who don’t get the right amount of sleep or enough quality sleep are more likely to get sick after exposure to a virus. If you find it hard to get a good night’s shut-eye, there are several steps you can take to improve it. Exercising regularly, keeping mobile phones and other distractions out of the bedroom, eating well and sticking to a regular bedtime will all help you sleep better and feel the benefits.