Maintaining a robust immune system is essential for overall health and well-being despite constant exposure to pathogens and environmental stressors. A strong immune system helps defend against infections and plays a crucial role in preventing chronic diseases. While genetics certainly influence immune function, lifestyle factors and everyday choices also significantly impact our body’s ability to fight off illnesses. Here are ten steps to help you boost your immunity naturally:

1. Eat a Balanced Diet (link to 10 Immunity Foods article): A well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients like vitamins (A, C, D, E), minerals (zinc, selenium, iron), and antioxidants that support immune function. Incorporate various colourful foods to ensure you get a wide range of nutrients.

2. Stay Hydrated: Adequate hydration is vital for maintaining optimal immune function. Water helps flush out toxins, aids in producing lymph (which carries immune cells), and supports overall bodily functions. Aim to drink at least 8-10 glasses of water daily, and more if you’re active or in a hot climate.

3. Get Sufficient Sleep: Quality sleep is crucial for immune health as it allows your body to repair and regenerate. Aim for 7-9 hours of uninterrupted sleep each night to support immune cell function and optimise overall health.

4. Manage Stress: Chronic stress can weaken the immune system, making you more susceptible to infections. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or hobbies that bring you joy. Creating a healthy work-life balance and seeking social support can help alleviate stress.

5. Exercise Regularly: Physical activity boosts cardiovascular health and enhances immune function. Engage in moderate exercise such as brisk walking, cycling, swimming, or strength training for at least 30 minutes most days of the week. Avoid overtraining, as excessive exercise can temporarily suppress immune function.

6. Maintain a Healthy Weight: Obesity and being overweight can impair immune function and increase the risk of chronic diseases. Aim for a balanced diet and regular exercise to achieve and maintain a healthy weight, which supports overall immune health.

7. Practice Good Hygiene: Proper hygiene habits, such as regular handwashing with soap and water, can help prevent the spread of infections. Avoid touching your face with unwashed hands, cover your mouth and nose when coughing or sneezing, and disinfect frequently touched surfaces regularly.

8. Limit Alcohol and Quit Smoking: Excessive alcohol consumption and smoking can weaken the immune system and increase susceptibility to infections. Limit alcohol intake to moderate levels (if you drink) and quit smoking to support immune health and overall well-being.

9. Get Adjusted: Chiropractic adjustments can help your nervous system perform better by removing pressure and tension around the spine. Enhancing nervous system function is crucial, as it serves as the central command centre transmitting signals from your brain to various organs and systems.

10. Supplement wisely: While a balanced diet should provide essential nutrients, some may benefit from supplements, such as probiotics and Vitamin D, to address specific deficiencies and boost immune function.


By incorporating these ten steps into your lifestyle, you can strengthen your immune system naturally and reduce the risk of infections and chronic diseases. Consistency is key; small, gradual changes can significantly improve your overall health and immunity. Prioritise self-care, listen to your body’s needs and seek advice from your chiropractor about effectively supporting your immune system.