A strong immune system is essential for protecting the body against infections, and experts emphasise evidence-based ways to keep it functioning well. Dr Crystal Wyllie from Asda Online Doctor highlights four key approaches to strengthen natural defences through healthy lifestyle choices, supported by national health guidance.
Author and speaker Katrina Collier also notes that emotional well-being plays a powerful role in overall health. She shares: “”My advice is to heal old emotional wounds. Unexpectedly, my body proved the emotional and physical health connection. As I researched for my memoir, The Damage of Words, I realised how my symptoms shifted as I healed my emotional wounds.”
Choosing a healthy lifestyle
“A healthy immune system is essential for recognising and fighting invading pathogens like bacteria, viruses, fungi, and parasites,” says Dr Wyllie. “The easiest way to help boost your immune system is to choose a healthy lifestyle. Maintaining a healthy weight, eating a balanced diet high in fruit and vegetables, and exercising regularly are all natural steps you can take to help your immune system function normally.”
The NHS recommends a diet rich in vitamins C and D, found in citrus fruits and fortified cereals, to support immune cell production. Regular physical activity, such as 150 minutes of moderate exercise per week, enhances circulation and reduces inflammation, helping immune cells move effectively throughout the body.
Collier observes that her own healing journey reflected the deep connection between physical and emotional health, adding, “For example, I endured regular bouts of pharyngitis as a child because voicing my needs had consequences. Later, colds always started with a vicious sore throat; as healing progressed, colds started with a runny nose and missed my throat altogether.”
Staying up to date with vaccines
“Staying up to date on vaccines teaches your immune system how to create the antibodies needed to fight certain diseases,” Dr Wyllie explains. “It is much safer and easier for your immune system to build its defences through vaccinations than by catching the disease.”
Public Health England notes that vaccines for flu, pneumococcal disease, and shingles are especially important for older adults and those at risk. Vaccination primes the body to recognise specific pathogens, reducing the likelihood of severe illness.
Quitting smoking
“Quitting smoking is hugely beneficial for your overall health, but also helps the health of your immune system,” Dr Wyllie says. “Many of the components in cigarettes can impair the body’s ability to fight off infection, leaving you more vulnerable. Smokers are typically more likely to contract respiratory infections like cold and flu. Your adaptive immune system, the part responsible for remembering and responding to threats, can be negatively impacted from smoking. It can take years for your immune system to recover after quitting smoking, so the sooner you decide to stop, the better.”
The British Lung Foundation confirms that smoking damages immune cells in the lungs and increases susceptibility to respiratory infections. Programmes such as the NHS Stop Smoking Service can provide effective support for those wishing to quit.
Minimising stress
“It’s also important to minimise stress; stress releases cortisol, suppresses your immune system, and can interfere with digestion and blood pressure,” says Dr Wyllie. “Chronic stress can decrease your body’s lymphocytes that fight off infection, putting you more at risk of common colds and cold sores.”
The Mental Health Foundation highlights that mindfulness, meditation, and consistent sleep routines can reduce cortisol levels and improve immune response. Sleeping seven to eight hours each night allows the body to repair and regenerate vital immune cells.
The World Health Organization also stresses the importance of hydration and moderation in alcohol consumption. Drinking enough water supports essential bodily functions, while limiting alcohol prevents the suppression of immune activity.
