Top Tips to Improve Your Immune System

Updated: May 19

Top Tips to Improve Your Immune System

I believe in preventative health and doing things to improve my health and well-being including improving my immune system. Trying to make my immune system as strong as it possibly can be is especially needed at the moment.

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

Eat Well

The immune system is strongly influenced by the consumption of nutrients.

  • 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 inhibit the growth of harmful gut bacteria. If you do not like these foods you can take probiotics as supplements.

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


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 susceptibility to infections, particularly of the respiratory duct.

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.

According to recommendations from the Institute of Medicine, most adults need about 600 IU (international units) of vitamin D per day.

In the UK from early April to the end of September, most people get enough Vitamin D from sunshine. To increase the amount of Vitamin D eat foods high in Vitamin D.

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.

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 is practice yoga (there are lots of clips on You Tube), mindfulness, or do something you enjoy.

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

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 decrease the production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced when you don't get enough sleep.

If you would like to discuss your health, feel free to book a free discovery call with me, or email me.

Is homeopathy for you?

Homeopathy is used all over the world for so many health issues, including the immune system, anxiety and stress.

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.

I am always happy to hear from you.

Naziana x