How to build up your immune system

Supplements & diet tips to help support your immune system

Your immune system is an important part of keeping your body healthy. As the winter draws in and we try and dodge that dreaded cold weather, it can be a good time to think about how you can give your immune system that extra support.


What is the immune system? 

The immune system is one of the key ways the body maintains normal health. It's a complex collection of cells, tissues and organs that work together to help defend against foreign bodies like germs. Nutrients such as vitamin C, vitamin D and zinc can play an important role in supporting the normal function of the immune system.*


Six tips to help support your immune system

Wash your hands

We’ve all seen the ‘catch it, kill it, bin it’ signs trying to help prevent germs from spreading. Washing your hands regularly, remembering the 20 second rule, before touching your mouth, eyes or face is a simple yet effective way to protect yourself from catching germs spread by others.

Create a rainbow on your plate

Eat a healthy, balanced diet. The more colour on your plate from fruit and veg, the more variety of nutrients you are likely to get. Vitamin C, D and zinc are great for supporting a healthy immune system.* Read about our healthy hacks to help support your immune system.

Get your eight hours

Research has shown that sleep deprivation can affect the immune system and increase your chances of getting ill, so make sure you get plenty of shut eye. Check out our top sleep tips to help you drift off to the land of nod.

Exercise

Regular exercise has been shown to give a little boost to your immune system. Try moderate exercise a few times a week with activities such as walking, cycling, or yoga. Read more about the benefits of exercise in our article on why it’s good to get moving.

If you’re doing exercise outside, make sure you stick to well-lit areas and wear bright clothing when it’s dark outside.

Reduce everyday stress

Stress is something we’ll all feel at some point in our lives. Prolonged stress can have negative health effects, but learning to take control of your stress has been shown to help the immune system.

When a stressful situation arises, try taking a five-minute break to focus on your breathing. Aim to relax for at least half an hour each night, whether that’s reading your favourite book in the bath, watching television or listening to music. Take a look at our other tips on how to cope with stress.

Consider supplements to support your diet

Taking multivitamin and