Top tips to improve your immune system

Updated: Nov 11, 2021


Top Tips to Improve Your Immune System

Do you believe in preventative health and doing things to improve your health and well-being including improving your immune system?


Trying to make your immune system as strong as it possibly can be is needed especially at the moment.


Here are some of my top tips to improve your immune system...



Tip 1 - Eat Well


The immune system is strongly influenced by what you eat.


  • Eat at least 5 portions of fruit and vegetables a day

  • To get the most out of your 5 a day eat a wide variety of fruit and vegetables from all the colours of the rainbow

  • Take a probiotic as a supplement or through food (such as sauerkraut and kimchi) to improve your gut health. Probiotics are live bacteria that live in the lining of your gut and are good for your digestive system. They stop the growth of harmful gut bacteria.

  • Avoid processed foods. Processed foods tend to be high in unhealthy fats, high in sugar, and have added artificial ingredients.


Tip 2 - Get Enough of each Vitamin


Eat food that gives enough Vitamin C and Vitamin D or take good quality supplements.


Vitamin C plays an essential role in the human body and supports normal immune function, according to a report in the journal Nutrients. A deficiency in Vitamin C can lead to a higher likelihood of infections, particularly of the respiratory system.


Foods high in Vitamin C include citrus fruits, strawberries, broccoli, brussel sprouts, mango, melon.


A study on Vitamin D suggests that the ‘sunshine’ vitamin may reduce the risks of infection according to research published in the British Medical Journal, BMJ.


In the UK from early April to the end of September, most people get enough Vitamin D from sunshine. You can also get Vitamin D from your diet.


Foods high in Vitamin D include fatty fish, cheese, egg yolks, mushrooms.


If you feel like you are not getting enough of these vitamins from the foods that you eat, then you can take a good quality vitamin supplement.



Tip 3 - Reduce Stress


Anxiety can trigger your flight-or-fight stress response and release a flood of hormones, such as adrenaline and corticosteroid, into your system. This can weaken your immune system, leaving you more vulnerable to infections and illnesses.


So try not to worry (I know it’s easier said than done!). Things that you can do to reduce stress are:

  • practice yoga (there are lots of clips on You Tube, and I particularly like Yoga with Adriene)

  • mindfulness or meditation

  • doing something you enjoy


What are the things that you enjoy? Try making time to do these things a few times a week.



Tip 4 - Get Enough Sleep


Your body needs sleep in order to fight infectious diseases. The optimal amount of sleep for most adults is 7-8 hours of good quality sleep a night.


During sleep, your immune system releases cytokines. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress.


Sleep deprivation may reduce the production of these protective cytokines. As well as this, infection-fighting antibodies and cells are reduced when you don't get enough sleep.


Sleep is so important!



How Homeopathy may Help to Boost your Immune System


As homeopathy treats you as a whole as well as providing bespoke treatment, it is effective at helping strengthen your natural immunity.


Is homeopathy for you?

Homeopathy is used all over the world for so many health issues. Whether you have a big health issue that is stopping you from getting on with your life, or niggly health 'annoyances', feel free to contact me if you think I may be able to help.



Next steps

If you would like to speak to me about how homeopathy may help with sleep issues I offer a free 30 minute discovery call. During this call, we talk about you, your symptoms, and how they are affecting you. I will ask you some questions to see if homeopathy may be beneficial to you.


I am always happy to hear from you.


Naziana x



Homeopath for Women's Health including homeopathy for the immune system