Clean up your diet
Your gut represents almost 70% of your immunity. Cut out sugary drinks and snacks, and eat more fruit and veg. Onions, leeks, celery, artichokes, beans and asparagus are all especially high in fibres that can feed the friendly bacteria in your gut.
Try to relax and unwind
Stress can dampen your immune system, so it’s important to take time to look after yourself!You can practice self-care in any form that’s best for you. For example, listening to music, practicing meditation and yoga, having a bubble bath, spending time with friends or family, having a massage, going for a walk outside, or trying talking therapy or counselling.
Take a look at the NHS website for more information on how to boost your mental health.
Gentle exercise and yoga
While exercising too hard may stress the body, gentle exercise such as yoga can help to sustain your immune system.
Increase your intake of zinc-rich foods
Zinc contributes to the normal function of the immune system. Food such as seafood, mushrooms, lamb, beef and seeds are all high in zinc.
Increase your intake of vitamin C-rich foods
Vitamin C helps to reduce tiredness and fatigue. Foods such as citrus fruits, spinach, broccoli, asparagus and watercress all contain high amounts of vitamin C.
Get a good sleep
Sleep deprivation can have a harmful effect on your immune system. So try to keep positive habits to help you get a good sleep every night. For example, avoid electronic devices such as your phone or TV before bed, drink plenty of fluids during the day, reduce your caffeine intake, eat enough to get you through the night but don’t eat too late, and sleep in a dark room.
Give up smoking
Smoking may not only be bad for your lungs but it can also be bad for your immune system. Exercise more. A review of scientific studies has proved exercise – even a 5-minute walk or stretch – cuts cravings and may help your brain produce anti-craving chemicals.
Wash your hands regularly, especially before eating. Cook meats thoroughly, and wash your fruit and veg before eating them.
Maintain a healthy weight
Being underweight, or overweight may have negative results on your immune response, including having an impact on your bones too. Getting enough exercise and eating a balanced diet are the best ways to achieve a healthy weight. A balanced diet should include plenty of fluids and vegetables, as well as some protein – such as lean meat, fish, eggs, or beans – and some carbohydrates, like potatoes, or rice. We have so many choices when it comes to food, that sometimes it can be difficult to know what to eat; it’s easy to eat less or more than we should without realising it.
Have a look at the NHS website for more advice on maintaining a weight that’s healthy for you.
Cut down on alcohol
If you drink alcohol, be sure to moderate how much you have. Drinking alcohol excessively can disrupts your body’s immune system.