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There’s a complex team of cells fighting off disease in your body – but how does it all work? We ask an immunologist and nutritionist about the immune system, with top tips for staying well
Summary
1What is your immune system?
It helps prevent bacteria and viruses from making you ill and saves your life every day...
2Supporting your immunity
“Hereditary factors, environmental impacts, how balanced and nutritious our diet is, hydration status, and lifestyle factors like lack of sleep...
3Does exercise help immunity?
“Moving our bodies – even just by getting out for a walk – moves the lymphatic fluid around the body”, says Dr Macciochi...
You likely only think about your immune system when colds and flu are doing the rounds, but it works all the time to protect you.
What exactly is the immune system? How does it fight disease and how can you support it?
With help from Dr Jenna Macciochi, immunologist and author of Immunity: The Science of Staying Well and H&B Senior Nutritionist Emily Rollason, we’ll take you through it all...
What is your immune system?
Your immune system is a complex network of cells, organs, antibodies, and more, designed to protect your body from harm.1
It helps prevent bacteria and viruses from making you ill and saves your life every day.
This usually works well but can cause problems if your immune system wrongly identifies your own cells as a threat and attacks them instead.
Why exactly do you need a healthy immune system?
Although we often hear about ‘boosting’ immunity, really it’s more about supporting it. It’s important to keep your immune system working as well as possible. However, you can’t ‘boost’ it beyond its natural best.
A properly functioning immune system helps you go about daily life as you encounter germs from pets, other people, and your environment.
Weak immunity means you could pick up infections and diseases more easily, and the effects could be serious.
What are the best ways to keep your immune system healthy?
“Many different factors play a role in our immunity, and no two people’s immune systems are the same,” says Emily.
“Hereditary factors, envirnmental impacts, how balanced and nutritious our diet is, hydration status, and lifestyle factors like lack of sleep, stress, smoking and alcohol all impact immunity.”
There are several ways you can help keep your immune system in good working order:2
- eat a balanced diet
- drink plenty of fluids
- minimise your intake of foods high in fat, sugar and salt
- get a good night’s sleep
- exercise regularly
- maintain a healthy weight
- reduce stress where you can
- follow good hygiene practices
- cut your nails (it may sound strange, but longer fingernails can be a breeding ground for germs)
- avoid smoking
- limit your alcohol intake
And there are a few things you can do to help stop germs spreading if you do get ill:2
- cough and sneeze into a tissue and away from other people
- don’t reuse tissues
- don’t go into work and avoid public places, if you can
- regularly clean surfaces and door handles around your home
- wash your hands regularly
Where is the immune system in my body?
The skin is a physical barrier that keeps bacteria and germs at bay. Tears and saliva offer further protection as they’ve got anti-bacterial properties.3,4
Anti-bacterial, sticky mucus lines your lungs, catching germs and stopping them from entering your bloodstream. The mucus in your nose works in the same way.5
Your lymph system carries water, food and oxygen to your cells and removes waste. It's made up of your bone marrow, spleen, thymus and lymph nodes.6
Your body’s disease-fighting white blood cells (lymphocytes) are produced in the bone marrow.6
Your spleen regulates how much blood is in your body and stores lymphocytes, and the thymus gland is where bacteria-fighting T-cells mature.6
Lymph nodes are designed to detect any bacteria or infection in cell fluid and remove them.6
Around 70% of your immune system’s cells are found in your gut.7
It’s often a place where bacteria and viruses attack, so it’s important that your gut is in good condition and has plenty of good bacteria at its disposal.
“Try to eat lots of wholegrains, some dairy and colourful fruits and vegetables, and remember that different nutrients come from different coloured foods,” says Emily.
Does exercise help your immune system?
Establishing an exercise routine can do your body a world of good. It not only keeps you mentally and physically sharp, but it can really benefit your immune system.8
“Moving our bodies – even just by getting out for a walk – moves the lymphatic fluid around the body”, says Dr Macciochi.9
A 2017 study by Shanghai University of Sport found that during high-intensity training the immune system can actually produce an anti-inflammatory effect, reducing our risk of cardiovascular conditions in later life.10
High-intensity exercise includes things like jogging, hill cycling and playing football.11
It’s just as important to look after your mind, too. A 2014 study by Stanford University found that chronic stress can suppress your immune system’s protective effects.12
“Stress might feel psychological, but it has a biological effect”, says Dr Macciochi. "We may also sleep worse and eat worse, and that trickle-down effect can impact our immune system."
Supporting your immune system, whatever your age
We’re all born with an immune system, but not every baby’s immune system is healthy and functions as it should. Some babies and young children can be more prone to picking up bugs, especially when they start nursery or school.
Physical activity, good hygiene and sleeping habits, and a balanced diet with a range of vitamins can all help support a child’s immune system.
Everyone’s immunity changes throughout their life. As you get older, your immune response starts to decline, which means you’re more susceptible to infection.13
Good nutrition and some levels of physical activity become even more important for elderly people to ensure their immune system remains in good working order.
The final say
We can’t avoid germs and bugs forever, but at least you have the tools to stay as protected as possible.
In the thick of the flu? Read our guide to recovering at home.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. National Cancer Institute (NIH). Immune system [Internet]. NIH [cited 2024 Sep 6]. Available from: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/immune-system
2. NHS. Common cold [Internet]. NHS [reviewed 2024 Mar 22; cited 2024 Sep 6]. Available from: https://www.nhs.uk/conditions/common-cold/
3. Vila T, Rizk AM, Sultan AS, Jabra-Rizk MA. The power of saliva: Antimicrobial and beyond. PLoS Patholog [Internet]. 2019 Nov 14 [cited 2024 Sep 6]; 15(11). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855406/
4. McDermott AM. Antimicrobial Compounds in Tears. Exp Eye Res [Internet]. 2013 Jul 20 [cited 2024 Sep 6]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844110/
5. Britannica. Mucous membrane [Internet]. Britannica [reviewed 2024 Sep 4; cited 2024 Sep 6]. Available from: https://www.britannica.com/science/mucous-membrane
6. National Library of Medicine (NIH). Anatomy, Lymphatic System [Internet]. NIH [reviewed 2023 Mar 6; cited 2024 Sep 6]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513247/
7. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol [Internet]. 2008 Sep [cited 2024 Sep 6]; 153(Suppl 1): 3-6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
8. NHS. Benefits and Barriers to Exercise [Internet]. NHS [cited 2024 Sep 6]. Available from: https://plr.cht.nhs.uk/download/1089/Benefits%20and%20barriers%20to%20exercise%20A4
9. Cancer Research UK. Exercise, positioning, and lymphoedema [Internet]. Cancer Research UK [reviewed 2023 Apr 21; cited 2024 Sep 6]. Available from: https://www.cancerresearchuk.org/about-cancer/coping/physically/lymphoedema-and-cancer/treating/exercise
10. Liu D et al. Immune adaptation to chronic intense exercise training: new microarray evidence. BMC Genomics [Internet]. 2017 Jan 5 [cited 2024 Sep 6]; 18: 29. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5216585/
11. NHS. Physical activity guidelines for adults aged 19 to 64 [Internet]. NHS [reviewed 2024 22 May; cited 2024 Sep 6]. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
12. Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res [Internet]. 2014 May [cited 2024 Sep 6]; 58(2-3): 193-210. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24798553
13. Montecino-Rodriguez E, Berent-Maoz B, Dorshkind K. Causes, consequences, and reversal of immune system aging. J Clin Invest [Internet]. 2013 Mar 1 [cited 2024 Sep 6]; 123(3): 958-65. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582124/
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