JULY ‘22 Health & Wellbeing Blog! The 5 Best Ways To Boost Your Immune System!

Written by: ISL

The 5 Best Ways To Boost Your Immune System!

This month’s blog came to mind after a discussion with friends about the best way to keep the immune system strong and robust. There were some ideas debated from eating more berries, to a freezing cold shower once a day! So, it got me thinking and researching about the immune system and the best way to keep it firing to its best ability.


DID YOU KNOW??? Our immune system remembers every single microbe that has ever entered our body that has been clashed with and defeated! This means that if that microbe ever enters our body again, the immune system will recognise this and immediately protect the body against that infection. The human body really is incredible!



How we sleep and our immune systems are strongly connected. A lot of amazing things happen within the body when we sleep. Adults should aim for at least 7 hours of sleep each night, sleeping for less than 6 hours has been shown in studies to severely impact our ability to fight off sickness. I personally ensure I sleep in complete darkness to aid with better sleep quality.



Too much Sugar and refined carbs in the diet increases the risk of many different ailments such as inflammation, heart disease, diabetes and will increase weight gain. All of these factors will weaken the immune system. Fizzy pop is so heavily loaded with sugar it’s frightening! Try the sugar free versions if you really can’t go without, and watch out for anything containing glucose syrup which is possibly the worst refined sugar we can consume.



There are many nutrients that keep our immune system robust and functioning at its very best. These include Vitamins A, B6, B12, C and D. Iron, Zinc and Selenium also play a key role in boosting the immune system. A nutrient dense diet consisting of Oats, various fruits & vegetables, Salads, Fish, Meat, Nuts and Poultry is recommended. When choosing fruits & vegetables, go for a range of different colours; usually the brighter the colour, the more nutrients. Think bright leafy greens and blueberries! Although all nutrients should come from food before supplementing with tablets, Vitamin D is the exception, especially if your exposure to sunlight is minimal and particularly during the Autumn and Winter.



You just knew that I would be mentioning exercise! It is for good reason though! Exercise is one of the best ways to keep the immune system strong. Exercise will ensure you are full of energy and fight off the masses of germs that surround us every single day. A scientific study tracked 1000 adults who undertook only a brisk walk or light exercise session each day; they took over 40% less days off through illness than those that did not exercise! Everything has to be done in moderation though, if you push exercise to the extreme each and every day to serious fatigue, this can actually adversely impact the immune system and make you more susceptible to illness. I would recommended starting off very lightly and build up to a 30-minute exercise session 5 times per week. This can be as simple as some stretching, a brisk walk or simply some chair-based exercises if you can’t engage in impact exercises,



If you have never heard of Wim Hof, take 5 minutes to research this remarkable man. He holds the Guinness World Record for swimming under ice and takes exposure to cold to a whole new level. Now, we don’t need to go those lengths to reap the benefits of cold-water exposure, but there are now many studies proving the science and benefits behind this craze. Wim Hof insists that cold water exposure activates the cardiovascular system and in turn, improves its overall function. A short cold shower can trigger these responses. You have to very careful with this technique though as it is not for the faint-hearted. It can trigger a fight or flight response in the body and raise heart rate and blood pressure, medical guidance must be sought from a professional before undertaking this technique, but certainly an interesting one to research. Also, the Wim Hof documentaries alone are worth watching as he is an incredible human being.

I hope you gained some benefit from this blog and I look forward to engaging with you all in the future.

Coach Sean


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