Yet experts emphasise that no supplement or superfood can replace the powerful effects of healthy daily habits. Building immunity naturally requires a combination of good nutrition, rest, exercise, stress management, and lifestyle choices, as highlighted by leading global health organisations like the World Health Organisation (WHO) and institutions such as Harvard Medical School.
Colourful plates, stronger defences
A well-functioning immune system requires a diet rich in vitamins, minerals, and antioxidants. Fruits and vegetables provide essential nutrients like vitamin C, which supports immune cell function. Citrus fruits, strawberries, bell peppers, and leafy greens are especially good sources of this vitamin.
'A healthy immune system needs good, regular nourishment. To give your immune system the upper hand, make an effort to include plenty of fruits, vegetables, and whole grains, and limit saturated fat,' Harvard Health Publishing advises.
Beyond vitamin C, nutrients like vitamin A, zinc, and vitamin E play crucial roles in maintaining healthy immune responses. For instance, carrots, sweet potatoes, nuts, seeds, legumes, and spinach all offer important vitamins and minerals that help fight infections. According to the National Institutes of Health, consuming a diverse range of plant foods helps supply the body with antioxidants that reduce inflammation and protect cells from damage.
Sleep is your nighttime defence system
According to research published by the National Institutes of Health in January 2009, sleep is vital for proper immune function because the body produces infection-fighting proteins called cytokines during deep rest. People who consistently sleep fewer than seven hours per night have a higher risk of falling ill after being exposed to viruses like the common cold.
Good sleep hygiene, such as keeping a consistent bedtime, avoiding screens before bed, and creating a comfortable sleep environment, is a simple yet powerful way to help the immune system stay strong.
Move to protect your health
According to the American College of Sports Medicine, moderate exercise like brisk walking, cycling, or dancing improves circulation, allowing immune cells to travel more efficiently throughout the body. Regular movement lowers inflammation and helps the immune system respond more quickly to infections.
However, experts caution that extreme physical exertion, particularly without adequate rest, can temporarily weaken immune function. Therefore, balance is crucial; moderate, consistent activity is far more beneficial than occasional intense exercise.
Manage stress
According to the American Psychological Association, chronic stress can increase the production of cortisol, a hormone that suppresses immune function and makes the body more vulnerable to infections. Practices like mindfulness, meditation, prayer, and deep breathing have been shown to reduce stress levels significantly.
Cultural traditions around the world, from Scandinavian Forest walks to Asian tai chi to African communal singing and dancing, emphasise the importance of emotional well-being in maintaining health. These practices not only promote mental health but also contribute to stronger immunity.
Hydration is essential for immune function
Staying hydrated helps the body produce lymph, the fluid that carries immune cells and essential nutrients. Even mild dehydration can weaken concentration, physical performance, and immune defence mechanisms.
While the amount of fluid needed varies depending on climate, activity level, and individual needs, health authorities universally recommend water as the best source of hydration. Herbal teas, natural broths, and fruit-infused water can also support hydration without excess sugar.
Gut health
The gut houses nearly 70% of the body's immune cells, making gut health fundamental to overall immunity. A balanced gut microbiome helps regulate inflammation, fend off harmful pathogens, and support healthy immune responses.
Probiotics found in fermented foods like yogurt, kefir, kimchi, sauerkraut, and traditional fermented beverages from different cultures can help maintain this balance. Additionally, fibre-rich foods like legumes, whole grains, fruits, and vegetables feed beneficial bacteria and strengthen the gut lining, further protecting the immune system.
Avoid harmful habits
According to the WHO, smoking damages immune function and increases susceptibility to respiratory infections, while excessive alcohol intake weakens the body's defences and heightens the risk of conditions like pneumonia. Health authorities globally advise reducing or eliminating smoking and drinking in order to protect immunity and overall well-being.
Supplements: helpful or not?
While many people turn to supplements for immune health, the National Institutes of Health states that most individuals who eat a balanced diet don't need extra vitamins or minerals. However, deficiencies such as low vitamin D levels in people living in regions with limited sunlight may warrant supplementation under medical supervision.
It's important to remember that no single supplement can 'boost' the immune system instantly. According to Harvard Medical School, a healthy lifestyle remains the cornerstone of strong immune function, and supplements should never replace nutritious food.
Across the world, experts agree that a powerful immune system isn't built overnight. It's the product of daily habits like eating a colourful, nutrient-rich diet, getting enough rest, exercising moderately, managing stress, staying hydrated, and avoiding harmful substances.
By embracing these natural strategies, we equip our bodies to fight not only seasonal infections.
Rania Umutoni
Source : https://en.igihe.com/health/article/from-gut-to-greens-simple-ways-to-boost-immunity-naturally
