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Lifestyle tips to support your immune system


With the ongoing pandemic, it is more important than ever to prioritise our health and well-being. This includes remaining physically active, cultivating a happy mindset, and strengthening our immune system to protect our general health. A strong immune system can be built by ensuring an optimal intake of essential nutrients, supporting gut health, managing stress, and more. In this article, our nutritionists share their top tips to bolster your immune system for optimum health.

Prioritise Quality Sleep

Our bodies require sufficient sleep to repair and function at their best. It is generally recommended to aim for 7-9 hours of uninterrupted sleep each night. Research shows that people who consistently sleep less than 7 hours have a three times greater chance of getting infections like the common cold, compared to those who sleep over 8 hours.

Regulating our natural circadian rhythm (sleep-wake cycle) can enhance our immune health. This involves going to sleep when our melatonin (the sleep hormone) is released, usually after sunset, and sticking to a set bedtime. Melatonin is packed with anti-inflammatory properties that can suppress certain infections.

Breathe Deeply and Manage Stress

Incorporating deep breathing exercises into our routine can directly affect the response of our sympathetic nervous system, which regulates our innate “fight or flight” instinct. By supporting our nervous system and diminishing inflammation, these exercises help counter the adverse effects of stress on our immune system. Consequently, it is crucial to allocate time each day for activities that bring happiness and foster a sense of relaxation.

Try this daily breathing exercise:

  1. Empty your lungs of air.
  2. Inhale through the nose for 4 counts.
  3. Hold for 4 counts.
  4. Exhale through the mouth for 4 counts.
  5. Repeat until you feel more relaxed.

Keep Moving!

Regular physical activity is a pillar of a healthy lifestyle and plays a crucial role in boosting your immune system. Engaging in exercise enhances circulation, enabling the immune system’s cells and substances to travel smoothly within the body, performing their duties with efficiency.

Try to incorporate walking, jogging, cycling, or any form of exercise that you enjoy into your daily routine. Even a brisk 30-minute walk can help. While working from home, don’t forget to take quick breaks to stretch or do a short exercise session. The objective is to stay active and keep your body active.

Going for walks in the sunshine can enhance your vitamin D status, which is critical for a robust immune system. Having insufficient vitamin D can increase the chances of falling ill. If you reside in a location with limited sunlight during specific months, taking a vitamin D supplement is something to consider.

Embrace a Nutrient-Rich Diet

An adequately balanced diet, encompassing an assortment of fruits, vegetables, lean proteins, and whole grains, is paramount in providing the essential nutrients that bolster your immune system’s optimal functionality. Whole plant foods, teeming with antioxidants, endow your immune system with a competitive edge when combating harmful pathogens. Additionally, they nourish your gut microbiome, a pivotal contributor to the maintenance of robust immune health.

To achieve a balanced nutrient intake, vary your diet by including different fruits and vegetables. Choose lean protein sources such as chicken, fish, and plant-based proteins like beans and lentils. Include whole grains like brown rice, quinoa, and oats in your meals to benefit from their abundant fibre content and other essential nutrients.

Ensure that you incorporate nourishing fats into your diet, such as those found in avocados, olive oil, and fatty fish like salmon. These fats are necessary for your body to effectively absorb vitamins that dissolve in fat. These vitamins are key in strengthening your immune system.

Consider Supplements

While a healthy lifestyle should always be the first line of defence, certain supplements may strengthen your body’s general immune response. These include vitamin C, vitamin D, zinc, and probiotics. However, it’s important to remember that supplements should not replace a balanced diet and should be taken under the guidance of a healthcare professional.

At Perfect Balance Clinic, we are closely monitoring the developments relating to the spread of coronavirus and noting updates given by the World Health Organisation and other public bodies. If you are worried about the virus and want to know more about how to boost your health, contact us today and speak to one of our qualified Nutritionists who can guide and reassure you on how to optimise your immune health today!


Take advantage of my complimentary 15-minute sessions designed to give you the support you need. Why not kick start your road to recovery with us today? 

This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.

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