Improve Your Immunity Guide: 5 Simple Habits That Work

With winter approaching rapidly, now is the time to work on building some good habits to avoid getting sick. Here is a simple, science-based guide covering 5 ways to improve your immunity written by our osteopath Peter Sehic.

1. Nutrition 

 A balanced diet with plenty of unprocessed whole foods, fruits, vegetables, and antioxidants helps support our immune function. Here are just a few examples:  

• Protein - your immune system constantly makes antibodies, cytokines, and immune cells — all of which require amino acids from protein. Inadequate protein intake is linked to impaired immune responses and slower recovery from infections (1). 

• Vitamin C - helps white blood cells function and supports antioxidant defences. 

• Vitamin D - helps regulate immune signalling  

• Zinc - supports immune cell development and wound healing 

• Vitamin A - helps maintain the skin and mucosal barriers that block pathogens.

• Iron, selenium, folate, B6, and B12 all contribute to immune-cell growth and activity. 

• Dietary fibre - helps feed beneficial gut bacteria, which produce compounds like short-chain fatty acids that help regulate inflammation and immune responses.  

2. Hydration 

Proper hydration  is essential for proper immune system function: 

• Supports proper functioning of our mucosal barriers which are one of our immune systems first lines of defence against pathogens. 

• Helps maintain proper volume of our plasma (the liquid component of our blood) which is key for the transport of our immune cells and antibodies, as well as the clearance of toxins. 

• Supports immune cell function, these cells rely on tightly controlled electrolye and fluid gradients to perform their roles.  

Aim for 2-3 litres of water per day. 

3. Sleep  

Getting enough quality sleep is vital for proper immune function: 

• Coordination of immune signaling – during sleep, particularly deep slow-wave sleep, the body increases the production and regulation of cytokines which are important immune signaling molecules that help activate immune defenses, coordinate responses to infection and promote the recovery and repair of tissues. 

• Strengthening of immune memory - sleep helps the immune system form long-term “memory” after exposure to pathogens or vaccines. Research shows that good sleep after vaccination can improve antibody responses and immune memory formation. In contrast, sleep deprivation is associated with weaker vaccine responses (2). 

• T cells work more effectively - these are immune cells that identify and destroy infected cells. With adequate sleep these T cells appear better able to adhere to and target infected cells 

• Sleep regulates inflammation- poor sleep is associated with elevated inflammatory markers (such as IL-6, TNF-alpha, and C-reactive protein). Chronically elevated inflammation can impair immune system function. 

For most adults, the strongest evidence supports: 

• about 7–9 hours of sleep nightly  

• consistent sleep timing  

• sufficient deep and REM sleep quality  

Both too little and chronically poor-quality sleep are associated with impaired immune performance. 

4. Exercise 

Regular physical activity enhances immune-cell circulation and function, reduces chronic low-grade inflammation and supports our metabolic health, all of which strengthens our immune system. 

Research suggests approximately 150 minutes per week of moderate aerobic exercise and two or more resistance training sessions per week as sufficient to support immune health (3). Moderate aerobic exercise can include brisk walking, hiking, cycling, jogging or swimming. 

Recent research also suggests that regular exercise during winter can reduce the usual seasonal drop in vitamin D (4) that is associated with poorer immune function.  

5. Stress management  

Chronic stress results in: 

• Impaired immune cell function 

• Weakened antibody production 

• Promotion of chronic inflammation  

• Indirect effect on immunity by changing our behaviours (poorer sleep, reduced exercise, poor diet, alcohol use) 

All of these factors result in an increased susceptibility to infections, slower wound healing and poorer vaccine responses. 

Managing stress through techniques like meditation, mindfulness, controlled breathing or exercise can be beneficial to help control stress and the negative health impacts associated with it.

(1) Wensveen, F.M., Šestan, M. & Polić, B. The immunology of sickness metabolism. Cell Mol Immunol 21, 1051–1065 (2024). https://doi.org/10.1038/s41423-024-01192-4 

(2) Kim, M., Bae, S., Lee, Y., et al. (2024). Relationship among sleep, work features, and SARS-CoV-2 vaccine antibody response in hospital workers. Sleep Medicine, 118, 31–38. 

(3) Sever, E., Yılmaz, S., & Koz, M. (2025). Acute and Chronic Immunological Responses to Different Exercise Modalities: A Narrative Review. Healthcare, 13(17), 2244. https://doi.org/10.3390/healthcare13172244 

(4) Perkin OJ, Davies SE, Hewison M, Jones KS, Gonzalez JT, Betts JA, et al. Exercise without weight loss prevents seasonal decline in vitamin D metabolites: The VitaDEx randomized controlled trial. Adv Sci (Weinh) [Internet]. 2025;e2416312. Available from: http://dx.doi.org/10.1002/advs.202416312