Boosting immunity naturally: tips for a healthier season

As the seasons shift and schedules get busier, many South Africans start feeling run down. Whether it’s a lingering cold that won’t go away or general sluggishness, these are often signs that your immune system could use a little extra care. Your immune system is remarkably intelligent — a complex network of cells, organs, and proteins designed to protect you from infection and disease. But even the most robust immune system needs support to function optimally, especially when stress, lack of sleep, or poor nutrition creep in. The good news? You can strengthen your body’s natural defences through small, consistent lifestyle changes.

1. Nourish from within: the foundation of immunity

Nutrition plays a vital role in how well your immune system performs. A balanced diet provides the essential vitamins, minerals, and antioxidants your body needs to produce and activate immune cells. Focus on immune-supportive nutrients:

• Vitamin C – Found in citrus fruits, berries, kiwi, and bell peppers, it enhances white blood cell activity and helps protect cells from oxidative stress.
• Vitamin D – The “sunshine vitamin” modulates immune response and has been linked to reduced risk of respiratory infections.
• Zinc – Found in nuts, seeds, and lean meats, it supports wound healing and immune cell development.
• Iron – Essential for oxygen transport and energy, as well as for supporting immune cell proliferation.
• Antioxidants – Foods like spinach, broccoli, and green tea combat free radicals that can weaken the immune system.

A diet rich in colourful, whole foods provides the broad spectrum of micronutrients your body relies on for immunity. As a rule of thumb, the more natural colour on your plate, the better.

Tip: During times of high stress or limited dietary variety, a multivitamin or immune-support supplement may help bridge nutritional gaps. Always consult your pharmacist or healthcare provider before starting any new supplement regimen.

2. The power of rest and recovery

Sleep isn’t just downtime — it’s when your immune system goes to work. During deep sleep, your body produces cytokines, proteins that target infection and inflammation. When sleep is compromised, these processes are disrupted, making you more vulnerable to illness. Adults should aim for 7–9 hours of quality sleep each night. To support better rest:

• Create a bedtime routine — dim lights, reduce screen exposure, and wind down at the same time each evening.
• Avoid caffeine after midday.
• Keep your bedroom dark and cool for optimal melatonin production.

According to the National Institutes of Health, chronic sleep deprivation can significantly lower your immune defence. Rest, quite literally, is medicine.

3. Keep moving — your immune system loves it

Exercise is one of the most effective, natural ways to strengthen the immune system. It promotes healthy circulation, which allows immune cells and antibodies to move freely throughout the body. Moderation is key: while regular, moderate exercise strengthens the immune response, overtraining can have the opposite effect. Try this:

• 30 minutes of brisk walking, cycling, or light jogging five days a week
• Yoga or stretching for flexibility and relaxation
• Strength training twice weekly to support metabolism and bone health

A study published in the Journal of Sport and Health Science found that individuals engaging in consistent moderate exercise had up to a 40% lower incidence of upper respiratory tract infections compared to sedentary peers.

4. Manage stress before it manages you

It’s no secret that chronic stress suppresses the immune system. When your body is in “fight or flight” mode, cortisol and adrenaline flood your system, diverting resources away from immune function. Simple ways to manage stress:

• Practice mindful breathing — even five minutes can calm the nervous system.
• Spend time in nature — studies show that natural light and green spaces reduce stress hormones.
• Prioritise laughter and social connection — positive emotions directly support immune health.

In South Africa’s fast-paced work culture, stress often goes unnoticed until it manifests physically. Taking time to decompress daily — even briefly — can make a measurable difference in immune resilience.

5. Supportive supplements and herbal allies

Sometimes, lifestyle and diet alone aren’t enough — especially during times of increased physical or emotional demand. In these cases, natural supplements can provide an added layer of support. Evidence-backed options include:

• Vitamin C and Zinc: Shown to reduce the duration and severity of colds.
• Echinacea: May support immune modulation and help shorten recovery time.
• Ginseng: Traditionally used to combat fatigue and enhance vitality.
• Probiotics: A healthy gut microbiome plays a major role in immune regulation — 70% of your immune system resides in the gut!

When choosing supplements, opt for reputable brands with transparent ingredient lists and quality control — a hallmark of Brunel’s commitment to healthcare excellence.

6. Hydrate and maintain balance

Your body depends on water to transport nutrients and remove toxins. Even mild dehydration can impair energy levels and slow immune response. Aim for 6–8 glasses of water daily, and increase your intake in hot weather or when exercising. Balance also means knowing when to rest, socialise, or say no. Immune health is holistic — it’s not just about nutrients, but also about lifestyle balance, emotional wellness, and consistent self-care.

Conclusion: strength starts with small steps

Building a resilient immune system isn’t about quick fixes — it’s about creating habits that support your body over time. By prioritising balanced nutrition, rest, movement, and mental wellbeing, you’re giving your immune system the foundation it needs to protect you year-round. As you embrace these habits, remember: wellness is not a destination, but a daily practice. And the stronger your immune system, the more energy and vitality you have to enjoy life fully — season after season.

References:

National Institutes of Health (2023) Vitamin C – Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ (Accessed: 10 October 2025).

National Institutes of Health (2023) Vitamin D – Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ (Accessed: 10 October 2025).

National Institutes of Health (2023) Zinc – Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ (Accessed: 10 October 2025).

Nieman, D.C., & Wentz, L.M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009.

National Institutes of Health (2023). Sleep Deprivation and Deficiency – Why Is Sleep Important? National Heart, Lung, and Blood Institute (NHLBI). Available at: https://www.nhlbi.nih.gov/health/sleep-deprivation.

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