Focus on gut health
“There is constant communication between the gut and the immune system. The gut microbiome regulates the immune system, teaching and training it what it should and shouldn’t respond to. In fact, 70% of the immune system is in the gut. Therefore, the food you eat directly affects the health of your gut bacteria, which in turn affects the health of your immune system. As for what to eat, the science is that the Mediterranean diet is a good way to feed your gut microbiome. With an emphasis on consuming plant-based foods, olive oil, fish, fruits, vegetables and whole grains, this diet is rich in dietary fiber, vitamins, minerals and phytochemicals such as polyphenols.” Dr. Sammy Gill Symprove’s Gastrointestinal Nutritionist
Take Vitamin C
“Research has shown that a diet rich in vitamins, especially vitamin C, can help boost immunity. The antioxidant properties of vitamin C boost immunity by neutralizing free radicals (unstable molecules in the blood that can cause cell damage) and protect immune cells from oxidative damage. This protection allows immune cells to function effectively in fighting infections. By reducing oxidative stress and inflammation, vitamin C helps maintain a strong immune response and supports overall immune health. Consuming foods such as oranges, potatoes, and broccoli can help increase your vitamin C intake.” Carolina Goncalves, head pharmacist at Farmica
Try cold water swimming
“The physical benefits of cold-water swimming, practiced for centuries by many in the north, are based on the concept of hormesis, which says that exposing the body to brief periods of stress – such as cold water, intermittent fasting, or even exercise – can help boost the immune system, energy production, and overall metabolic function. A cold-water shock can also increase the production of white blood cells, which play a key role in fighting infection. Regular cold-water immersion reduces inflammation and improves the overall resilience of the body’s immune response. Plus, it’s an invigorating way to rejuvenate the body and mind, especially during the hot summer months.” Dr. Suzanne Bartlett Hackenmiller, Chief Medical Advisor, AllTrails
Drink plenty of water
“Staying hydrated is essential in the summer because water supports many different functions of the immune system. Hydration aids in efficient communication between cells in the immune system, ensuring that your immune response is fast and effective. Water facilitates the transport of nutrients and oxygen to cells and removes waste products such as carbon dioxide and urea, which are essential for maintaining cellular health and function.”
“Water is also essential for the proper functioning of enzymes that support biochemical pathways and immune response. To stay hydrated, it is recommended to drink six to eight glasses of water per day. For those engaging in high-intensity exercise in hot weather, it is recommended to add electrolyte powder to their water for optimal hydration. Eating fruits and vegetables that are high in water content, such as cucumbers, watermelon and apples, is also an effective way to stay hydrated.” Carolina Goncalves
Stress Management
“Chronic stress weakens your immune system and makes you more susceptible to illness. Incorporate stress reduction techniques such as mindfulness, deep breathing, yoga and meditation into your daily life to help you relax and improve your resilience. Maintaining your mental and emotional health is important for your immune system, so make sure you also make enough time to pursue your hobbies and spend time with your loved ones.” Dr Elise Dallas, General Practitioner, London General Infirmary
Sleep as well as possible
“Getting regular quality sleep is highly effective in boosting immunity as it helps to shorten recovery time from illness. During sleep, the immune system produces proteins called cytokines, which fight infection and inflammation. They stimulate and recruit immune cells to the affected area, enhancing the body’s ability to heal and defend against pathogens.”
“Getting enough sleep boosts the production of these protective cytokines and improves the efficiency of your immune cells. As the weather has been less predictable than usual this year, we recommend checking your daily humidity levels and overnight temperatures to ensure a comfortable sleeping environment.
“For example, you may want to use a dehumidifier or fan on certain days to ensure your bedroom is cool enough to promote good quality sleep. We also recommend keeping your bedroom dark and quiet, and keeping your mobile phone out of reach, as it can be tempting to use it for extended periods closer to bedtime. These measures can help you get six to eight hours of sleep a night, which leads to optimal functioning of your immune system.” Carolina Goncalves
Take Zinc
“Zinc is needed to produce white blood cells, which strengthens the immune system. Women are particularly prone to zinc deficiency, as it is also needed for healthy egg production, hormone balance and menstrual health. Zinc levels can be reduced by certain medications, such as oral contraceptives, and by alcohol consumption. Zinc deficiency is common in patients with endometriosis, polycystic ovarian syndrome and dysmenorrhea.
“To keep your zinc levels in the optimal range, include zinc-rich foods in your diet, such as seafood, nuts and seeds, and ensure you regularly consume quality meat once or twice a week.” Lorna Driver-Davies, Clinical Nutritionist and Head of Nutrition at Wild Nutrition
Go forest bathing
“Forest bathing is the Japanese practice of immersing yourself in the healing atmosphere of the forest to calm the body and mind. Phytoncides, natural chemicals released by trees, have been shown to increase natural killer (NK) cell activity, enhancing the body’s ability to fight off viruses and other pathogens. Additionally, outdoor meditation encourages deeper breathing, improving lung function, oxygenating the blood, and ultimately balancing the autonomic nervous system. This combination of relaxation and exposure to nature supports a strong immune response, making it easier to stay healthy.” Dr. Suzanne Bartlett Hackenmiller
Keep moving
“Exercise is another effective way to boost your immunity, especially in the pre-summer months when the weather is milder and it’s easier to exercise outdoors. Exercise increases blood circulation, allowing immune cells to circulate around your body more efficiently. In addition, regular physical activity has been shown to increase the production of antibodies and T cells, enhancing your body’s ability to fight off infection.”
“Exercise helps to minimise stress hormones that can weaken the immune system and flushes germs from the lungs and airways, reducing the risk of respiratory infections. Therefore, we encourage you to consider aerobic exercise such as walking, cycling or swimming as part of your regular exercise routine. Even just 30 minutes of physical activity a day will help keep your immune system strong and resilient.” Carolina Goncalves
Increase your intake of leafy greens
“Dark green leafy vegetables are a good source of beta-carotene, which is converted into vitamin A in the body.
“Vitamin A is a key nutrient that supports your immune system’s initial response to infection and is a powerful antioxidant that helps maintain the integrity of important barriers in the body, including the digestive tract. Increasing your intake of these green vegetables, such as kale and spinach, can help support your immune system, which plays a key role in preventing disease and keeping you healthy. If you have trouble getting enough of these foods into your diet, consider a vitamin A supplement.” Maz Packham, Nutrition Consultant at W-Wellness
Practice good hygiene…
“To prevent the spread of germs, practice good hygiene habits such as washing your hands frequently, avoiding close contact with people who are sick, and using proper coughing and sneezing etiquette. While washing your hands regularly is important, excessive handwashing can strip your skin of its natural oils and beneficial bacteria. Instead, focus on washing your hands at key times such as before eating and after using the toilet.” Dr. Ellis Dallas
…But embrace gardening, pets, and other exposure to microbes
“A balance between hygiene and exposure to microorganisms is essential for maintaining a healthy immune system. Beneficial microorganisms present in various environments, such as soil, water and other organisms, play an important role in training and regulating the immune response. These microorganisms educate the immune system, teaching it to distinguish between harmless and harmful substances and promoting the development of regulatory mechanisms that maintain immune balance.
“Excessive cleanliness can disrupt this delicate balance by denying exposure to the microbes necessary for immune development and regulation. Without adequate exposure to a diverse microbiome, the immune system is less resilient and more susceptible to dysregulation. Incorporating activities like getting outdoors, gardening and interacting with pets can support immune development and regulation.” Dr. Ellis Dallas
Energy boost with antioxidants and fiber
“Antioxidants are a nutrient powerhouse that help neutralize free radicals that damage cells and weaken the immune response, while dietary fiber acts as a prebiotic, feeding the good bacteria in your gut and playing a key role in maintaining a healthy immune system. The best way to supply your body with both is through fruits and vegetables, whole grain carbohydrates, lentils, legumes, nuts and seeds.” Jen WalpoleNutritionist
Limit processed foods
“It’s important to limit processed foods and foods high in refined sugars and unhealthy fats (such as trans fats, refined vegetable oils and margarine). That doesn’t mean you should never eat sweets — having an occasional ice cream won’t make you sick — but regularly consuming a diet high in sugar and processed foods can cause inflammation and weaken your immune system. Processed foods also tend to be high in sodium, which can also cause dehydration and impair immune function.” Siobhan Carroll, A. Vogel’s nutritionist and yoga instructor
Get some Vitamin D
“Vitamin D supports the immune system and boosts our defences against bacterial and viral infections. The importance of Vitamin D to the immune system has been increasingly recognised in recent years, particularly during the worst of the COVID-19 pandemic, when people who had adequate Vitamin D levels appeared to have a lower risk of hospitalisation or death from the disease. Unfortunately, vitamin D deficiency is very common in the UK as we get less exposure to sunlight, but with the days getting longer and brighter at this time of year, it’s important to spend more time outdoors.” Dr Adam Staten, NHS GP and Clinical Director of One Day Tests
Avoid alcohol
“I hate to be the bearer of bad news, but excessive alcohol consumption can weaken your immune system. While a cold beer on a hot day or a few cocktails on your day off is probably fine, drinking every day, or even every weekend, could make you more susceptible to catching colds and getting sick.” Siobhan Carroll
Stick to a routine
“The gut likes consistency, which means sudden changes to meal times, food types or amounts can increase the risk of stomach-related symptoms, so try to stick to your usual eating habits as the summer holidays approach.” Dr. Sammy Gill
