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Our immune system is both complex and remarkable, defending your body against invading bacteria and viruses that can cause disease.1 There are a few things that you can do to help strengthen your body’s first line of defence.1

5 top tips for supporting your immunity

Having a healthy immune system is important for keeping your body healthy and defending it against external threats.2 Following our handy tips can help you give your immune system the support it needs.

Fuel your body
Eating a balanced diet consisting of plant-based carbohydrates, natural healthy fats and protein will optimise your intake of vitamins and promote growth and repair.2

Your immune system can be a bit like a computer, it needs time to rest. Sleep helps recharge the system and increases your levels of cells that fight off disease. Being sleep deprived can mean an increased level of stress hormones.2

Stay active
Movement and exercise may increase the circulation of your immune cells in the body. This means that your immune system is better prepared to fight off invading bacteria or viruses.2

Practice clean living
Minding personal hygiene can go a long way. Regular hand washing can prevent the spread of germs and help stop yourself and others from getting sick. It’s also a good idea to have a clean and dry toothbrush, regularly disinfect your phone screen take daily showers and change your towels frequently.2,3

Say no to stress
When you’re stressed, your immune system can weaken and its ability to fight off bacteria and viruses can be reduced. Try out some stress management techniques like staying physically active, spending time outdoors or meditation.2

Older couple walking in park

Your Immune Health Regimen

Incorporate foods in your diet that may help immune function

Fresh salmon being prepared.

Feast on oily fish

Oily fish such as salmon contains zinc and vitamin D4

A close up of a variety of colourful vegetables.

Eat the rainbow

Colourful fruits and vegetables like oranges, strawberries and broccoli contain vitamin C which is important for your immune system4

A close up of cooked pork chops.

Consider lean meat

Lean meats are a great source of zinc, and also contain copper and manganese which are antioxidants4,5

A bowl of plain low-fat yoghurt.

Pick up some probiotics

Probiotics may help stimulate your immune system into producing more cells that fight off disease6

Change up your lifestyle to help keep your body healthy

Close up of person washing hands against blue background.

Wash your hands frequently with soap and water

You should wash your hands before and after touching food, after sneezing or coughing, after shaking hands with someone, after using the bathroom and after touching any animals2

Young woman breaking cigarette in half.

Cut out the cigarettes

Smoking can reduce the activity of your immune system – by quitting smoking entirely, you’re giving your immune system a better chance of fighting off disease2

Group of friends enjoying lunch together.

Spend time socialising and laughing

Research has shown that social contact and laughing can have positive effects on how your immune system functions 2


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