Your immune system is essential to your health, but did you know that your daily habits have a major impact on it? From getting enough sleep and relaxation to eating a healthy diet and exercising, they all play a role in supporting your immune system. In this blog, we share tips on how you can give your immune system maximum support!

In this article, you will read about

  • The importance of sleep for your immune system.
  • How relaxation strengthens your immune system.
  • The effect of fruit and vegetables on your health through vitamin C.
  • Why exercise is essential for a strong immune system.
  • The impact of bad habits such as smoking, alcohol and sugar on your health.
  • The importance of vitamins and minerals for your immune system.

#1 Ensure sufficient and good quality sleep

We all know how important sleep is. Research shows that sleep is not only crucial for your immune system, but also offers numerous other benefits. It supports your heart health, improves your mental well-being, strengthens your memory, helps balance your hormones and can even promote fertility.1

To sleep better, try to get 7 to 9 hours of sleep per night, go to bed and get up at around the same time every day, and follow a relaxing routine before going to bed. Regular exercise also helps, as does avoiding caffeine, alcohol, heavy meals and bright lights later in the day.

#2 Focus on relaxation

Prolonged stress has a negative impact on your immune system. The body becomes less effective at producing antibodies, and important immune cells such as NK (Natural Killer) cells become less active. This makes you more susceptible to illness. 2

A little stress is perfectly normal and can even be beneficial. But if stress builds up without sufficient relaxation, it can be harmful. That's why it's important to build moments of rest into your daily life.

Relaxation looks different for everyone, depending on what you need. Think about meeting up with friends or family, taking a yoga class, or visiting the sauna. These activities help you release tension. If you are dealing with deep emotional or life stress, professional guidance can help you find the right balance.

#3 At least two pieces of fruit and 250 grams of vegetables per day

Vitamin C is very important for your health. It helps your immune system function properly and supports the body's defences. Vitamin C acts as an antioxidant, which means it helps to neutralise harmful substances in your body. 3

Vitamin C is mainly found in fruit and vegetables, such as oranges, kiwis, peppers and broccoli. By getting enough vitamin C every day, you support your immune system and help your body stay healthy.

#4 Get some exercise

Physical activity has a strong influence on the immune system. A 2021 study showed that even a short period of intense exercise causes white blood cells (which are important for the immune system) to enter the bloodstream in large numbers and improve their functioning. Regular exercise in the long term improves fitness, muscle strength and endurance. The study also showed that good fitness, measured by oxygen uptake, is associated with improving the functioning of T cells, which are essential for the immune system. 4

Exercise has many health benefits, and one of the most important effects is the production of endorphins, the so-called “happiness hormones”. These substances not only help to relieve pain, but also play a role in reducing stress and promoting relaxation. Regular exercise can therefore improve your mood and help you de-stress, which in turn has a positive effect on your sleep quality. All of this contributes to a good night's sleep. 5

#5 Change bad habits

We all know this deep down, but let's mention it again anyway. Not smoking, not drinking (excessively) and not eating too much refined sugar is better for your health.

Smoking can make it harder for your body to defend itself against disease, and it can also disrupt your immune system's responses, making you more vulnerable to infections. 6

Excessive alcohol consumption also suppresses various parts of the immune system, making you more susceptible to infections. It can make your body less effective at fighting pathogens. 7

Your immune system needs energy to function properly. Macrophages are important cells that protect you from infections. They use glucose (sugar) for energy, but too much glucose can disrupt your immune system and cause inflammation. It is important to have the right balance of glucose in your body for a healthy immune system. 8

Bad habits can also contribute to more stress and poorer sleep, which in turn can further weaken your immune system. It is therefore important to reduce these habits to support your health and immune system.

#6 Check your total vitamin and mineral intake

Vitamins A, B6, B11 (folate), B12, C and D, and the minerals iron, copper, selenium and zinc all have a positive effect on the immune system9. By following a healthy and varied diet, you can ensure that you get enough of these nutrients. This supports your immune system, which protects your body against pathogens.

Are you unable to obtain these substances from your diet? Then a natural dietary supplement can be a good addition to optimally support your immune system.

Source

  1. Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005
  2. Dragoş, D., & Tănăsescu, M. D. (2010). The effect of stress on the defense systems. Journal of medicine and life, 3(1), 10–18. 
  3. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
  4. Gustafson, M. P., Wheatley-Guy, C. M., Rosenthal, A. C., Gastineau, D. A., Katsanis, E., Johnson, B. D., & Simpson, R. J. (2021). Exercise and the immune system: taking steps to improve responses to cancer immunotherapy. Journal for immunotherapy of cancer, 9(7), e001872. https://doi.org/10.1136/jitc-2020-001872
  5. Harvard Health Publishing. (2020). How does exercise reduce stress? Surprising answers to this question and more. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax 
  6. Qiu, F., Liang, C. L., Liu, H., Zeng, Y. Q., Hou, S., Huang, S., Lai, X., & Dai, Z. (2017). Impacts of cigarette smoking on immune responsiveness: Up and down or upside down?. Oncotarget, 8(1), 268–284. https://doi.org/10.18632/oncotarget.13613
  7. Molina, P. E., Happel, K. I., Zhang, P., Kolls, J. K., & Nelson, S. (2010). Focus on: Alcohol and the immune system. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 33(1-2), 97–108. 
  8. Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, R. E., Akbari, M., Xu, H., & Shotorbani, S. S. (2021). Harmful effects of high amounts of glucose on the immune system: An updated review. Biotechnology and applied biochemistry, 68(2), 404–410. https://doi.org/10.1002/bab.1938
  9. Keuringsraad. (n.d.). Claims database. Retrieved from https://keuringsraad.nl/claims-database/

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