How can you nurture your immune system

A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract 6. Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold 7. Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.

Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system 8. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes.

Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses 9 , Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms In a 3-month study in children, those who drank just 2.

In a day study in people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity 16 , According to an observational study in around 1, people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease 19 , Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet 18 , 21 , This equals about 2 tablespoons 25 grams of sugar for someone on a 2,calorie diet.

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems Other studies show moderate to vigorous exercise reduces the risk of upper respiratory tract infections, including the common cold.

Sleep is important to the functioning of the immune system. Research suggests that white blood cells in those aged 65 and over who sleep six hours or fewer a night may be less effective in dealing with invading pathogens than cells from those who sleep more.

Sleep deprivation also makes people more susceptible to colds and flu. Our guts contain trillions of microbes that play key roles in the immune system. For example, they promote the production of T cells, which help to trigger immune responses and prevent autoimmune diseases.

Having a low-fat, high-fibre diet with plenty of vegetables promotes a broad range of gut bugs and boost levels of beneficial bacteria. Probiotics — live bacteria or yeasts added to yoghurts or taken as supplements — can reduce the risk of infectious diarrhoea linked to antibiotic use and help those with ulcerative colitis or pouchitis, a complication of surgery for ulcerative colitis.

Prebiotics — non-digestible food ingredients that help existing gut probiotics grow — are also available. There are studies that suggest benefits, but most are small-scale and industry-funded. The latter study proved particularly interesting. Researchers learned that dendritic cells in the foetus — those responsible for breaking down foreign material and presenting shards to T-cells for destruction — are functional by 13 weeks of gestation. However, foetal dendritic cells are different to their adult equivalents, activating special regulatory T-cells which suppress immune responses rather than routinely eliminating the foreign materials.

Many factors can undermine our immune system and affect its performance. These include poor diet, a sedentary lifestyle, not getting enough sleep or water, or suffering from chronic stress.

As with other body systems, pursuing a healthy and active lifestyle is the number one thing you can do to improve immunity. Foods like broccoli, spinach, garlic and turmeric are good choices, as are citrus fruits and green tea. Antioxidant-rich foods are packed with free radical-quenching vitamins and impede oxidative stress, which can hinder the performance of protective immune cells. As well as contributing to bone strength and brain and heart health, it is a major component of immunity.

Immune cells, like brain cells, have vitamin D receptors; as such, adequate levels of vitamin D reduce your risk of infectious disease by fortifying the innate immune system.

Zinc is another highly important nutrient , with insufficient dietary levels impacting the function of T-cells. Even a moderate zinc deficiency can provoke changes in immune status by hampering natural killer NK cell function.

This selective blend of nutrients has been formulated to revitalise natural immune function without sapping energy. It is manufactured by Vibrant Health , one of the most trusted brands in the industry and well-known for their quality green food formulations.

Immune Defence contains several ingredients which are beneficial to the immune system. These include arabinogalactans, anti-viral sulfated polysaccharides, beta glucans and HyperImmune egg, a unique new ingredient that delivers 26 human-specific antibodies, inhibits microbial adhesion, fosters the growth of healthy bacteria and reduces inflammatory cytokines.