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Five ways to strengthen a weak immune system

03 August 2021
2-minute read

If you want to keep your body healthy, a strong immune system is essential. Strong immunity not only stops you getting ill, but can also help support energy and performance levels. In addition to our Immunity Health Supplement, there are many other daily practices to strengthen your immune system. Here are five ways to bolster your immune response and keep you fit, healthy and energised all day.

Stay hydrated

With 70% of your body made up of water, it’s no surprise that the immune system relies heavily on a regular intake of water. Lymph is a crucial fluid in your circulatory system and helps to carry a variety of infection-fighting cells to different parts of your body. If you don’t drink enough water, the movement of lymph is slowed down, which leads to an inefficient immune system. Adult men and women should drink 2000ml and 1600ml respectively every day, giving your immune system the fluid it needs to thrive. 

Regular exercise 

If you’re not going for a morning jog or hitting the gym a couple days a week, your immune system is inevitably going to suffer. Regular exercise has excellent benefits for your immune cells and will give a boost to your overall circulation, making it easier for those cells to move around your body and fight disease-causing bacteria and infections. In fact, recent studies have shown that regular exercise may even help your immune system fight against COVID-19. Aim for 30 minutes of exercise, 5 times per week. And to get even more benefits, invest in a standing desk to keep your body active throughout the day.

Get your sleep

The average adult needs seven or more hours of sleep every night - any less and your body will start to suffer. Your immune system relies on you getting rest and sleep and without it, you won’t be creating the important, infection-fighting molecules you need to fight off sickness. Various studies have shown that important immune cells are reduced with lack of sleep. Aim to go to bed at the same time every night and avoid TV, laptop and phone screens for at least 30 minutes before bed.

Get cold

Although most of us are used to our nice warm showers in the mornings, some exciting science suggests that exposure to cold water has great benefits for your immune system. Cold water triggers an increase in certain immune cells and compounds, which may have longer term health benefits. In fact, a large study of >3000 people found that adding 30-90 seconds of cold-showering at the end of a morning warm shower reduced sick days off of work by 29%. So add some cold water to your morning routine to help stay healthy and well.

Practice mindfulness

There’s no doubt that physical and mental health are symbiotic. Many studies have shown that stress, anxiety or depression can have a negative effect on your immune system and heighten your chances of being sick. Mindfulness can help reduce stress and may even support the immune system. If you’re feeling stressed, taking the time to meditate, exercise or clear your mind with a walk outdoors could be the small change you need to improve your overall wellbeing.

You can learn more about your brain's connection to your immune system here.

Keeping your mind and body healthy through a healthy diet and lifestyle is key to keeping your immune system at its very best. For added support, our scientifically-proven Immunity Health Supplements can give your immune system that extra helping hand and make sure your body is working at its best.