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Boost your immune system

8 HABITS FOR INCREASED IMMUNITY

Boost your immune system

8 HABITS FOR INCREASED IMMUNITY

The following information is to be used as a guide and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

Your immune system is your body’s defense against infection and disease. It’s a complex network of cells, tissues, and organs that work together to protect you from harm. Maintaining a healthy immune system is your best defense against infections and diseases, promoting faster recovery from illnesses and injuries, and maintaining overall health.

Despite what advertisers and ‘influencers’ will try to sell you, a healthy lifestyle is superior to fad diets promising fast results, and products boasting quick fixes for immune system maintenance, all without robust scientific evidence to support their claims. A healthy lifestyle addresses the root causes of immune function, promoting long-term health and wellbeing. While fads offer temporary boosts, a healthy lifestyle provides sustained support for immune cells, gut health, and overall body function, leading to a stronger, more resilient immune system.

Fad diets especially often involve drastic changes and nutrient deficiencies, which can actually weaken your immune system. They may offer temporary relief or a perceived boost, but they don’t address the underlying needs of the body for long-term immunity. On the other hand, a well-balanced diet, regular physical activity, stress reduction and attention to sleep quality can all support the functioning of the immune system – even when its efficiency has been compromised by external factors.

8 HABITS FOR INCREASED IMMUNITY

A popular way to remember healthy behaviours that boost immunity is through the acronym NEWSTART. It was first coined in 1978 at Weimar University in Northern California by physicians focused on educating people on how to live preventative healthcare lifestyles. It has gained recognition in both wellness communities and scientific discussions for its impact on immunity, longevity, and disease prevention.

1. N - NUTRITION
A balanced diet rich in whole foods, fruits, and vegetables supports immune function. This means:

Eating a variety of plants: 2-3 servings of fruit a day and 3-5 servings of vegetables a day

Getting enough fibre by eating grains, legumes, nuts, and seeds. Fibre is the essential fuel for your gut microbiome.

Adding fermented foods like kimchi or sauerkraut. Fermented foods are great for giving your gut microbes everything they need to thrive. A healthy gut significantly contributes to a stronger immune system. A balanced gut microbiome plays a crucial role in regulating your immune response.

KEY TAKE-AWAY: Keep your diet as natural as possible, staying away from processed foods.
2. E - EXERCISE

Regular physical activity enhances circulation, reduces stress, and strengthens the immune system. Try to complete 30 minutes of exercise a day—or 10,000 steps. This does not have to be strenuous; in fact, ‘non-exhaustive’ exercise is particularly beneficial for immune function.

KEY TAKE-AWAY: The goal is mild to moderate exercise – 30 minutes a day.
3. W - WATER
Staying hydrated helps flush toxins, support cellular function, and keeps the immune system working efficiently. Signs that you are not drinking enough water include:

thirst

dry mouth and lips

dark yellow urine

reduced urination

feeling dizzy or lightheaded

Mild dehydration may also cause fatigue, headache, and a dry cough. In severe cases, dehydration can lead to confusion, rapid breathing, and a rapid heartbeat.

As well as providing hydration, drinking water is also essential for balancing sodium levels in your body. High sodium levels are associated with a higher mortality risk.

KEY TAKE-AWAY: There is no strict 8 glasses a day rule – but staying hydrated is key.
4. S - SUNLIGHT

Sun exposure helps the body produce vitamin D, which is crucial for immune health. Morning sunlight (before 9 AM) is best.

Studies show that sunlight exposure reduces stress, lowers blood pressure, and speeds up recovery. Florence Nightingale noted that patients in sunlit hospital rooms recovered faster than those in dimly lit spaces. More recent studies confirm that patients in rooms with more daylight experience less pain and need fewer medications.

KEY TAKE-AWAY: You need 15-20 minutes of sunlight a day.
5. T - TEMPERANCE

Temperance is an old-fashioned word for moderation; and simply means self-restraint. Moderation in what you eat – even if it’s healthy food – and avoiding harmful substances (like alcohol, tobacco, and processed foods) reduce inflammation and improve overall health.

KEY TAKE-AWAY: Watch your portion sizes and stay away from things that will make you sick.
6. A - AIR

Fresh air and clean air both support immune function. The quality of air that we breathe is imperative for the healthy functioning of the organs in our body. As well as keeping the air as clean as possible by avoiding smoke and fumes, it is also beneficial to get outside as often as you can. In fact, some experts believe that being around nature might be as good for your health as working out three times a week

KEY TAKE-AWAY: Improve your air quality by keeping your indoor spaces clean and well-ventilated. Choose low-emission cleaning products and keep houseplants as they help purify the air.
7. R - REST
Sleep and immunity are closely linked. The quality and consistency of your sleep – how well you sleep and the regularity of your sleep schedule – both play a large role in your physical and mental health. Studies have shown that healthy adults who sleep fewer than 6 hours each night are more likely to catch a cold than those who sleep 6 hours or more each night.

Quality sleep is essential for immune regulation and recovery, and generally means:

You fall asleep within 30 minutes of getting into bed

You wake up no more than once throughout the night

You get the recommended 7 to 9 hours of sleep a night

You wake feeling refreshed and energised

Regular sleep patterns are also crucial to health and longevity:

Have a regular bedtime and wake-up time, even on weekends

Keep your bedroom dark and cool

Limit your exposure to screens for at least an hour before you go to bed

KEY TAKE-AWAY: Most healthy adults need between 7 and 9 hours of sleep per night for optimal health and well-being.
8. T - TRUST

Being part of trusting relationships bolsters your immune system by reducing stress and promoting overall wellbeing. People with strong social connections are more likely to have a positive mindset, manage stress better, healthier immune systems.

Support networks have even been found to help people live longer. One study found that individuals with strong social relationships have a 50% higher survival rate compared to those with weaker connections.

KEY TAKE-AWAY: Whether your trust is in a higher power, your family and friends, or other social connections, nurturing these relationships is important.

MEDICAL INTERVENTIONS THAT STRENGTHEN YOUR IMMUNE SYSTEM

VACCINATIONS

Vaccines, such as the flu vaccine, build immunity against specific diseases. Staying up to date on recommended vaccinations, like the flu shot and COVID-19 vaccine, is a vital way to protect your immune system. Vaccines train your body to fight off germs that can make you sick. Vaccines are often called immunisations because they prime your immune system to fight off infections before they take hold in your body.

KEY TAKE-AWAY: Keep current with all recommended vaccines.
SUPPLEMENTS
While some supplements like vitamin C, D, and zinc may offer benefits for immune health, they are not a substitute for a healthy diet and lifestyle. There’s no conclusive evidence that supplements generally “boost” immunity in healthy individuals to the point of significantly reducing infection risk. In fact, using mega-doses of some supplements could actually harm your immune system. However, if you have a deficiency in a key nutrient like vitamin C or zinc, supplementation can help meet your body’s needs and potentially support immune function.

Supplements that may help your body recover from infection include:

Vitamin C may reduce the duration of colds by 8% in adults and 14% in children, however it cannot prevent you from getting a cold in the first place

Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. However, if you already have adequate levels, taking a supplement provides no extra benefit.

Zinc may reduce the duration of colds by up to 33%. You will need to take more than 75 mg of zinc per day.

Elderberry is thought to reduce the symptoms of viral upper respiratory infections, but more research is needed.

Echinacea may help you recover from colds slightly more quickly, but studies have found the benefit to be insignificant.

Garlic has long been regarded as beneficial for reducing the incidence of the common cold, but more research is needed.

Research in animals has found that selenium supplementation may enhance antiviral defences against some strains of influenza.

KEY TAKE-AWAY: Supplementation is poorly regulated both in South Africa and internationally, which allows disreputable manufacturers make misleading claims and use inferior quality ingredients. It’s always best to consult with a healthcare professional before taking any supplements.

BAD HABITS THAT COMPROMISE YOUR IMMUNE SYSTEM

Replacing bad health habits with good ones can help keep your immune system healthy. Check this list to see where you could use some improvement:

You smoke: smoking can make your body less successful at fighting disease. It increases your risk for immune system problems, including rheumatoid arthritis.
You drink too much alcohol: over time, excessive alcohol use can weaken your immune system.
You eat a lot of sugar: eating or drinking too much sugar curbs the immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.
You eat unhealthy food: food is the most basic source of energy and resources for your immune health. So if you’re not eating healthily, your immune system becomes weak.
You don’t exercise: you need 30 minutes, or 10 000 steps, a day
You’re not getting enough sleep: you need 7 to 9 hours a night
You’re always stressed: chronic stress exposes your body to a steady stream of stress hormones that suppress your immune system.
You’re lonely: having strong relationships and a good social network boosts your immune system.
You’ve lost your sense of humour: laughing is good for you. It curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights infection.

FURTHER READING

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