Quick ways to support immunity

Your immune system is ready and waiting to defend and protect you from pathogens and illness. Help your immune system do its job and give your vitality a boost with these healthy habits:

Exercise regularly — Regular moderate exercise can help your immune system by:
-Increasing antibodies¹ - Physical activity causes antibodies and white blood cells to circulate the body more rapidly, which allows them to detect intruding bacteria or viruses early.

Enjoy a good belly laugh – Sometimes laughter really is the best medicine and will not only boost your mood but may raise the level of antibodies and immune cells in the body.²

Adopt a sleep routine — Did you know your immune system and nervous system talk to each other while you sleep? Sleep and your circadian rhythms are strongly involved in your immune responses. Going to bed and waking up at the same time each day will help your immune system do its job.³

Relax and destress — Ongoing stress can take a toll on our immune function,⁴ so step away from stress for a while and attend a yoga or meditation class, listen to your favourite music, have a warm bath or get a massage.

Eat immune-boosting vegetables — Vegetables are packed with nutrients and phytochemicals that help you maintain a healthy immune system⁵ including vitamins A and C and the mineral Zinc. Add a variety of different coloured vegetables to your plate such as green leafy varieties (e.g. spinach, kale and broccoli), carrot, capsicum, mushrooms, onions and beetroot.

Take an “on the go” immune supplement — Immune formulas with ingredients such as vitamin C and Echinacea can help support immune function and reduce the duration of colds when taken regularly.⁶

Increase dietary zinc — Zinc is needed to support healthy immune function and keep your immune system fighting fit.⁷ Find zinc red meat, poultry, beans, nuts and seafood ⁸

Help support your immune system by getting enough sleep, exercising and eating a rainbow of veg with every meal. You will not only help your immune system but give your energy and vitality an all-important boost.

References:

¹ Nieman D, Nehlsen-Cannarella S. The Effects of Acute and Chronic Exercise on Immunoglobulins. Sports Medicine. 1991;11(3):183-201.

² Bennett M, Lengacher C. Humor and Laughter May Influence Health IV. Humor and Immune Function. Evidence-Based Complementary and Alternative Medicine. 2009;6(2):159-164.

³ Besedovsky L, Lange T, Born J. Sleep and immune function. Pflügers Archiv - European Journal of Physiology. 2011;463(1):121-137.

⁴ Dhabhar F. Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic Research. 2014;58(2-3):193-210.

⁵ Lampe J. Health effects of vegetables and fruit: assessing mechanisms of action in human experimental studies. The American Journal of Clinical Nutrition. 1999;70(3):475s-490s.

⁶ WHO Monographs on Selected Medicinal Plants, Volume 1. Geneva: World Health Organisation; 1999.

⁷ Prasad AS. Zinc and immunity. Molecular and Cellular Biochemistry 1998;188(1-2):63-69.

⁸ https://www.healthdirect.gov.au/zinc

Always read the label and follow the directions for use.