Health & Wellbeing: Tips to boost our immune system

WE ARE hearing more and more lately about the extent of the damage of the flu season and its variations between flu (Covid included), and meningitis, on our health and wellbeing.

We are talking about life threatening viral and bacterial infections which a well-boosted immune system should usually be able to deal with and protect us from devastating effects of those conditions.

A recent article published in The Irish Times, states that Senior HSE figures have said hospitals will be on a state of high alert in the coming weeks after Christmas.

Cases and hospitalisations of conditions like flu and Covid have been rising in recent weeks and the expectation is that flu cases will peak in the first few weeks of new year, contributing to an increase pressure on the entire health system in Ireland.

The question is, can we do something to prevent this awful and devastating situation?

Learning about how our body works and what is our biggest defending mechanism is the best starting point.
Our immune system does a remarkable job of defending us against diseases when it is functioning optimal. But sometimes it fails. Germs and viruses invade successfully and makes us sick.

But the best news is that we can actually intervene in the process and boost our immune system.

Our immune system is precisely that - a system, not a single entity. To function well, it requires balance and harmony. There are many scientifically proven direct links between our lifestyle and enhanced immune function.

Our first line of defence is to choose a healthy lifestyle. Every part of our body functions better when protected from external assaults and bolstered by healthy living highlights such as: 

Eat a diet high in colourful fruits and vegetables. Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good and regular nourishment. The colourful fruits and vegetables provide our body with vitamins and minerals known as micronutrients and we all know that they are the pillars for our body’s defending mechanism. Vitamin C, Vitamin D, Zinc, are only a few of the main micronutrients that are vital for an optimal immune system. And the first go-to sources for all of them are fruits and vegetables in our diet. Studies show that having a healthy gut has a huge impact on our immune system. Eating fibres and fermented foods on a regular basis can improve your immune system dramatically.

Exercise regularly, preferably outdoors. Any form of exercise improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases but exercising outdoors doubles the benefit by exposing our skin to sunlight. The sunlight stimulates our body natural production of Vitamin D. Therefore, it contributes to a healthy immune system.

Maintain a healthy weight. Overindulging over the winter season can be a serious risk factor for our immune system. Both, having a healthy balanced diet and exercising promote the optimal body weight and a healthy immune system.

Quit smoking. As tough as this may be for a smoker, the benefits of quitting smoking are worth it. Stopping doing something that negatively affects your overall wellbeing in so many ways is worth it.

Get adequate sleep. A rested body is a key for an optimal immune system. Our modern society experiences an increasing trend of reduced sleep duration with nocturnal sleeping below the recommended ranges for health. Sleep deprivation has been associated with increased risk of infectious/inflammatory diseases. So, make sure that you sleep your way to a healthy immune system.

If you drink alcohol, drink in moderation. Not much to be added here apart from being mindful of the quantity and quality of the alcoholic drinks especially in the wintertime. Less is more, applies so well when it comes to alcohol.

Minimize stress. Stress represents a serious danger for our general wellbeing. Modern medicine has come to appreciate the closely link relationship of mind and body. Even though stress is difficult to define or to measure, because of its subjective and very personal component, ongoing stress takes a toll on the immune system, as scientists show. Taking regular short breaks when we work for practicing breathing exercises can bring our nervous system in balance with a positive impact on our immune system.

Maintain a good body hygiene from washing your hands frequently to practicing a sneezing and coughing etiquette.