How can I boost my immune system

I don’t know about you, but wow, I have felt the cold lately!

Somehow my body feels like winter is approaching, and yes, the world is still going through a pandemic. Now more than ever we need to put our focus into health and remaining strong. Many people may be asking, how can I boost my immune system, now and in the future. Over this transition period from our hot summer days to much cooler temperatures many people fall prey to the various strains of flu out there. I would not appreciate the timing this year!

There’s a bombardment of social media pages and articles right now.

Telling us about what to do and how to keep strong and healthy, I bet you are overwhelmed. You don’t know where to look, what advice to adhere to and what really works. Somehow the overload of information makes us misinformed. And so, I am sharing the basics. The tips that take so many of us through a cold winter period, because to be honest, that is all we need. The tried and true methods that help our immune systems fight off foreign harmful invaders.


When I say basic immune system boosting and support, you should all know what these are:

First and foremost, choose a healthy lifestyle. Nothing can really beat eating a wholesome and natural diet, exercising daily, not smoking or drinking excessively. Sleeping well and avoiding stress are all ways which are most natural and easy to follow. Other that that, your strongest allies are:

Vitamin C– The most researched and most strongly recommended immune system support. In fact, when you start feeling sick you can super dose on vitamin C through the day to nip it in the bud!

Sleep – lack of sleep and chronic stress can suppress the immune system. Suppressor T cells get activated and in short you are more prone to things like respiratory illness. Improve the function of your white blood cells and sleep 7-9 hours a night.

Vitamin D – this vitamin is present in very few foods, and supports the immune system in many ways. If you have certain immune issues already then this is vital.

Antioxidant rich foods– if you are looking towards specific foods then antioxidant rich foods are protective of our immune systems. So increase your intake of berries, broccoli, oranges and general brightly coloured fruit and vegetables.

Balanced exercise – daily exercise is proven to keep us in fighting shape, like the exercises found here, but over train and the opposite will happen. Over training isn’t easy to do in lockdown but in the coming months please be wary that exercising for over 60 minutes a day is already putting you at risk. Training twice a day, common in competitive ladies, is also putting you at greater risk. And never train to the point of serious exhaustion. A balanced life is key.

Vitamin B – B vitamins support chemical reactions in your immune system. I would suggest a daily B complex, especially for those who struggle with stress which depletes B vitamins in our bodies. Another way to keep immune strong is keeping stress to a minimum.

Take what you need, use it, and keep healthy ladies and gents. It may be important now to be asking, how can I boost my immune system, but it’s something we should all aim for year round.

Sending healing virtual hugs,


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

Leave a Reply

Your email address will not be published. Required fields are marked *

Scroll to top