Modern Australian Magazine

Simple ways to boost your immune system

  • Written by Dr Priya Chagan, General Manager Health Services, TAL


More than two years since the first reported case of COVID-19 in Australia, it’s interesting to reflect on how much has changed over that time in the way we approach health and wellbeing.

Over the last two years, the importance of vaccination and hand hygiene have come to the fore and mask wearing, and physical distancing became commonplace. With winter approaching and flu season ahead, it’s timely to now reflect on what other measures we can take to help guard against infection.

The good news is, it’s easier than you may think. By making some simple adjustments to your lifestyle, you can boost your immune system and make a long-term positive impact on your overall health and wellbeing.

What is the immune system?

The immune system defends your body against infection. It involves many parts of the body and is made up of a complex network of cells, tissues and organs that work together to protect the body from infection.

How does the immune system work?

When something enters your body that your immune system does not recognise, an immune response is prompted which helps get rid of the harmful pathogen i.e., the organism that can produce disease. Your immune system then learns about the pathogen and develops antibodies to protect you if you encounter it in the future. Vaccines work in a similar way.

How can I boost my immune system?

Watch what you eat and drink - A healthy, balanced diet which includes food rich in antioxidants is essential in supporting immune system development and maintenance. These include plenty of fruits, vegetables and healthy fats like those found in oily fish. Drinking plenty of water and reducing alcohol intake is also important.

Stay active – It’s long been known that regular, moderate-intensity exercise, benefits not only your immune system, but helps with your overall health and wellbeing. A recent study has gone further to suggest that consistently meeting physical activity guidelines is strongly associated with a reduced risk of severe COVID-19 outcomes in infected adultsi.

Maintain a healthy weight – If you follow a healthy diet and exercise regularly, chances are this one will take care of itself. There is evidence that obesity has a negative impact on the immune system and it’s a common risk factor in complications for many chronic diseases, together with increasing your risk of complications from COVID-19ii.

Reduce stress - Research has shown that prolonged stress can cause immune suppression in healthy people, increasing vulnerability to illnessiii. Ensure that you manage this by finding ways that work for you to combat stress. This could be meditation, listening to music, taking a walk or simply taking some time out from your regular routine.

Sleep well – Improving your quality of sleep can help to boost your immune system so it’s important to ensure you get enough uninterrupted sleep every nightiv. Focusing on your nightly routine by ensuring that you avoid screen-time before bed, limit daytime naps and that your sleep environment is restful, cool and dark.

Don’t smoke – It’s no surprise that smoking and vaping are harmful to your health. What you may not realise is that smoking can also harm your immune system. Compromised lung health can leave you particularly susceptible to infections that attack the respiratory system like COVID-19.

Get vaccinated – Finally, the annual influenza vaccine has an important part to play in arming your immune system in preparation for future battles. So together with lifestyle changes, ensure your vaccinations are up to date so that your immune system has a fighting chance of warding off infection

i Sallis, R et al. (2021) Physical inactivity is associated with a higher risk for severe COVID-19 outcomes. British Journal of Sports Medicine.

ii Sudhakar M, et al. (2022) Mechanisms contributing to adverse outcomes of COVID-19 in obesity. Mol Cell Biochem.

iii Moazzen, N et al. (2020) How to Boost our Immune System Against Coronavirus Infection. Arch Bone Jt Surg. 8(Suppl 1):220-225.

iv Besedovsky, L et al. (2019) The Sleep-Immune Crosstalk in Health and Disease. Physiological reviews, 99(3), 1325–1380.

Blind Ambition: How to Match Your Blinds to Your Decor Style

Do you take pride in your home? You should, as it's where you spend the most time. Where else can you relax, unwind and truly be and feel yourself...

THE PROCESS OF INVESTIGATING SOIL AND ROCK PROPERTIES

Any civil engineering project must include a geotechnical investigation. It entails assessing and characterizing the qualities of the soil and roc...

Mining Equipment Companies: How to Find a Reliable One

Mining is an important sector in the economy of Australia, accounting for around 10% of the country's GDP. There were 420 mining activities in sit...

Personal Trainers in Bondi Create Bursts of Fitness in Busy Lives

In the bustling beachside suburb of Bondi, where health and fitness take center stage, the role of a personal trainer has become increasingly vital in...

Power BI Consultants Provide Business Dashboards and Insights

Power BI consultants use data analysis software to help businesses gain insights. The software allows companies to create customized visualization...

Rebuilding Trust: Steps to Repair a Broken Relationship

In the vast sea of relationships, even the sturdiest ships can face storms that test the strength of the bond between the people on board. Regular d...

The Rise of Preventive Dentistry in Modern Dental Clinics

In today's fast-paced world, maintaining good oral health has become increasingly important. A visit to the dental clinic is no longer just about addr...

Nightlife For The Adventurous: Outdoor Activities And Nighttime Adventures

It's a universal truth that adventure doesn't keep office hours. In fact, for the truly adventurous, the setting sun is a call to a different kind o...

Is Your Beloved Tree Dying? These Are The 4 Signs

There is nothing worse than watching a prize tree on your property come to the end of its natural life. Trees can live for hundreds of years, howeve...

How Holiday Property Management Transforms Ownership Experience

The holiday season is a time when people want to escape the hustle and bustle of their daily lives and unwind in a relaxing and comfortable environmen...

Discover the Benefits of Holiday Letting on the Stunning Gold Coast

The Gold Coast, Australia's premier holiday destination, attracts millions of tourists each year. Whether it's the pristine beaches, world-class theme...

Why Invest in Australia's Booming Horse Racing Industry

Racehorse syndication is a unique investment opportunity that allows investors to own a percentage of a racehorse. With this investment, you get t...

Holidays & Travel

How Holiday Property Management Transforms Ownership Experience

The holiday season is a time when people want to escape the hustle and bustle of their daily lives and unwind in a relaxing and comfortable environment. This is why...

Discover the Benefits of Holiday Letting on the Stunning Gold Coast

The Gold Coast, Australia's premier holiday destination, attracts millions of tourists each year. Whether it's the pristine beaches, world-class theme parks, or vibrant nightlife, there's something for everyone on the...

Escape everyday life in outstanding Massy Greene Premium New Cabins

New Premium Cabins at Reflections Holiday Parks Massy Greene showcase the natural beauty of Brunswick Heads and bring influx of travellers to the region!   Six new Premium Cabins at Reflections Holiday...

Melbourne's Transit System: A Quick History

In March 1853, the first railroad tracks were laid down in Melbourne, the first tracks in a line that was to travel from Melbourne to the nearby port of Sandridge...

The Importance of Regular Servicing of Caravans

Introduction Caravan servicing is an essential part of caravan ownership, ensuring that your caravan is safe, roadworthy, and functioning properly for your next adventure. Regular servicing can help prevent breakdowns, prolong...

Transfer In The Maldives: Details Of Booking From Wiotto.com

The Maldives has a number of features for those who are planning a trip to the paradise islands. One of the important issues is the transfer. An expert in booking...

The History and Symbolism of the Ireland Flag

The flag of Ireland is a familiar sight to many people around the world, with its distinctive green, white, and orange stripes. But beyond its eye-catching design, the flag also...

The Best Guide for Tuscany Bike Tour

The central Italian area of Tuscany is renowned for its beautiful scenery, gentle hills, and vineyards. A popular way to explore the area and experience its amazing scenery is by...

Bangkok Thailand is a Great Place to Stay for an Enjoyable and Luxurious Vacation Experience

Overview of Bangkok Bangkok is a city that never sleeps, and its energy and vibrancy are palpable. It’s the capital of Thailand, with a population of nearly 8 million people, making...

Fashion & Beauty

Experience Ultimate Comfort with Memory Foam Slip-Ons

Introduction Memory foam slip-ons have become increasingly popular in recent times as they offer superior comfort and cushioning, making them perfect for people who spend long hours on their feet or...

As The Extraordinary History of Tudor Watches

The long and remarkable history of Tudor Watches, a Rolex subsidiary brand, dates back to the early 20th century. Hans Wilsdorf, the man who started Rolex, founded the company in...

Tips For Living With Rosacea: Diet, Lifestyle & Skincare Routine

If you’ve been diagnosed with rosacea, chances are you’re looking for ways to manage it. However, managing rosacea can be tricky since the condition varies so much from person to...

Everything You Need to Know About this Leaf Leather Wallet

In today's world, there is a growing demand for sustainable fashion, and one of the most innovative solutions is the emergence of eco-friendly leather alternatives. One such alternative is leaf...

Unveil and Explore the Service of Aesthetic Clinic Around the World

Travelers can explore the world of aesthetic clinics from the comfort of their own homes with the intriguing voyage Beauty Unveiled: Exploring Aesthetic Clinics Around the World. This investigation gives...

The Power of Collagen for Skin in Keing it Healthy and Glowing

Collagen is a protein naturally produced by our bodies and makes up a significant portion of our skin, bones, tendons, and ligaments. It is responsible for maintaining the strength and...



NewsServices.com

Content & Technology Connecting Global Audiences

More Information - Less Opinion