When it comes to keeping germs at bay and helping you to stay healthy, your immune system is nothing short of incredible.  

So just how can you support your immune system to do its job well?  

From what foods are good for your immune system, to how a balanced diet, a great night’s sleep and physical activity all contribute to its normal function, we’re exploring how you can help to keep your immune system in tip top condition.

If you’re asking yourself what foods are good for your immune system, the great news is there are a lot to choose from. A well-balanced and varied diet is essential to support your immune system, and includes¹: 

• Fresh fruit and vegetables 
• Starchy wholegrain foods such as oats and wholewheat pasta, which are full of fibre)  
• Milk and dairy products, or dairy alternatives such as soya 
• Meat, fish, pulses and other protein foods  

A well-balanced and varied diet is the best way of obtaining all the essential immune-supporting nutrients like vitamins B6 and D. It’s also important to remember that drinking enough fluids also forms part of a healthy and well-balanced diet, and it’s recommended that you drink between six and eight glasses of fluid a day².

With work, making time for friends and family, and everything else in between, it’s all too easy to let a good night's rest fall by the wayside. However, sleep is vital for your physical and mental health^3,4.   

But just how does sleep help your immune system? Well, your immune system works around the clock, including when you’re asleep.

During sleep, your body produces an increased number of antibodies and small proteins known as cytokines, which are an important part of your body’s immune response⁵. When you sleep, your immune system gets the chance to deal with anything it sees that doesn’t belong to the body. When you’re not getting enough sleep, your immune system can be disrupted, making it more difficult for it to do a great job of keeping you healthy⁶.

In addition to a healthy diet and consistently good sleep, engaging in regular exercise can also support your immune system and have a positive impact on your health7.   

And you don’t have to be a gold medal olympian to reap the benefits. The NHS recommends 2.5 hours of moderate exercise per week for those aged between 19 and 64⁸, along with some additional weight bearing activity such as aerobics and brisk walking⁹. That’s around 20 minutes per day. Why not start simple and try:

• Walking for up to 30 minutes each day.
• Going for a swim a couple of times a week.
• Taking the stairs instead of the lift.

There are so many small changes you can make to your daily routine which will increase your physical activity and help support your immune system.

1. https://www.nhs.uk/live-well/eat-well/
2. https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/
3. https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
4. https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/
5. https://pubmed.ncbi.nlm.nih.gov/16983055/
6. https://pubmed.ncbi.nlm.nih.gov/16983055/
7. https://www.ashfordstpeters.nhs.uk/benefits-of-exercise#:~:text=Support%20your%20immune%20system,main%20defences%20against%20harmful%20microbes.
8. https://www.nhs.uk/live-well/exercise/
9. https://www.nhs.uk/conditions/osteoporosis/prevention/