With cough and cold season just around the corner, you’ll want to make sure your immune system is in good shape. It’s also important that we keep ourselves as healthy as possible to avoid more serious illnesses. The good news is that improving your immunity is cheap and simple once you know how.
We spoke to Dr Jenna Macciochi, a immunologist and author of Immunity: The Science of Staying Well and Your Blueprint for Strong Immunity for some science-backed tips to keep yourself in tip-top shape. Here she shares her expert advice:
Stay active
It may be sofa season, but your immune system will thank you for a bit of movement. Immunologist Dr Jenna Macciochi explains, "Exercise is crucial for a healthy immune system, primarily by enhancing immune surveillance – where immune cells efficiently detect and eliminate pathogens (infectious microorganisms such as viruses) and abnormal cells, including cancer cells."
She adds, "Regular physical activity improves circulation and induces shear stress on blood vessels, promoting vascular health and reducing chronic inflammation – a key factor in many diseases, including cancer. Muscle mass maintained through strength training plays a vital role in metabolic health and immune function too."
For optimal immune support, Macciochi suggests, "combining aerobic exercise – like walking or cycling – with strength training. Aim for at least 150 minutes of moderate exercise per week, ensuring adequate rest (as overtraining can actually cause immune suppression)."
Recharge your social life
We know that having a community around us and strong connections with others makes us happy, but it can actually improve the immune system too.
Macciochi says, "There is growing evidence that happiness and social connections can positively influence the immune system. Positive emotions and a strong social support network are linked to lower levels of stress hormones, reduced inflammation, and better immune function. Social isolation and loneliness, on the other hand, are associated with higher levels of stress and inflammation, which can weaken the immune response. The Harvard Study of Adult Development showed this is key to health and longevity via the immune system’s inflammatory response."
Prioritising your social life as you would your health is important. Arrange to see family and friends as much as possible and find local clubs you can join to meet like-minded people in your area. Age UK has a host of resources on its website for those wanting to find more social connections.
Enhance gut health
You cannot look at improving your immune system without addressing your gut health, says Macciochi. She explains, "Gut health is intricately linked to the immune system. Around 70% of our immune cells reside in the gut, all along the digestive tract. Here they interact closely with the gut microbiome and this is an area critical for immune regulation, both in the gut and beyond. A healthy gut microbiome helps to educate the immune system, reduce inflammation, and protect against pathogens."
How do we improve our gut health? Macciochi says, "Essentially, we should aim to focus on a diet rich in diverse foods such as fruits, vegetables, whole grains, and legumes. Fermented foods such as yogurt, kefir, sauerkraut and kimchi can introduce beneficial bacteria to the gut. Prebiotic foods, such as garlic, onions and bananas, provide nourishment for these beneficial bacteria. These things have also been shown to improve our immune system too."
Fill up on fibre
When looking at your diet, it’s also important to increase your fibre intake. Macciochi explains, "Fibre is food for our gut bugs, helping to keep our inner ecosystem happy. It acts as a prebiotic, providing food for the beneficial bacteria in our gut, which in turn produce short-chain fatty acids that have anti-inflammatory properties. Fibre also helps to regulate bowel movements, control blood sugar levels and lower cholesterol."
If you want to add more fibre to your diet, Macciochi explains, ‘It is found in plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Aim for a variety of fibre sources to support overall gut health.’
Reduce stress
We all know long-term stress isn’t good for us, and Macciochi says it’s essential to keep our stress levels down to maintain a healthy immune system. She explains, "Short-term stress triggers the 'fight or flight' response, temporarily boosting immune function by mobilising immune cells to prepare for immediate threats. This adaptive response is essential for survival, helping the body handle acute challenges such as injury or infection.
"However, long-term or chronic stress, leads to prolonged elevation of stress hormones like cortisol. While cortisol is beneficial in the short term, chronic exposure suppresses the immune system, making the body more susceptible to infections, promoting inflammation and increasing the risk of chronic diseases."
Lower your stress levels by making sure you take enough time to relax, get adequate sleep, do regular exercise and implement healthy routines such as mindfulness, yoga or walking in nature.
Beware those 'quick fixes'
You might have been told that eating an orange, making a turmeric latte or eating raw garlic will improve your immune system, and they might help, but Macciochi says it’s not that simple.
She explains, "Turmeric and garlic do have properties that can support immune health, but it’s important to view them as part of a broader healthy diet rather than as 'cure-alls'. Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Garlic has been shown to have antimicrobial effects and can modulate immune responses. While beneficial, it’s important to remember that no single food 'supercharges' the immune system. A balanced diet, rich in a variety of whole foods, is the best approach to supporting immune health."
Consider fasting
Recent studies have shown a link between fasting and an improved immune system. Intermittent fasting is an eating pattern that cycles between periods of fasting and eating, for example 12:12 (fasting for 12 hours and eating within 12 hours) or 14:10 (fasting for 14 hours and eating within 10 hours).
Macciochi says that while fasting can be helpful, it needs to be looked at on a case-by-case basis, "Fasting, particularly intermittent fasting, has been shown to have potential benefits for the immune system, including reducing inflammation and improving cellular repair processes. However, it’s crucial to approach fasting cautiously as we haven’t got the science all worked out yet. It’s always best to consult with a healthcare provider before starting any fasting regimen."
Get advice on supplements
A lot of us think of supplements when it comes to improving our immune defence, but Macciochi says it depends on the individual. She explains, "While a healthy diet should be the primary source of nutrients, certain supplements can help support the immune system, particularly in individuals who may have deficiencies. Vitamin D, for instance, is crucial for immune function, and supplementation is recommended in winter (October-April) and all year round for those who may not spend much time outdoors."
She adds, "‘"It’s important to avoid over-supplementing, as excessive amounts of certain vitamins and minerals can actually harm the immune system. Ideally, supplements should be tailored to individual needs based on dietary intake and potential deficiencies. They shouldn’t be a replacement for a healthy diet."
Macciochi adds that if you are feeling under the weather, they might help. ‘Vitamin C and zinc may be useful to take upon onset of symptoms but don’t make you invincible.’
Annabelle Lee is a Lifestyle Editor at Bauer Media. She specialises in health, wellness and lifestyle celebrity content.