Your immune system is like your body’s personal security. It’s always on, quietly working in the background to spot and fight off anything that could make you sick. But when you’re feeling run-down, stressed, or not eating well, it can start to struggle.
Lack of sleep, too much alcohol, smoking, poor nutrition, and everyday stress can all chip away at your immune defence. Even forgetting to drink enough water can slow your recovery when you're not feeling your best.
The good news? There are simple, actionable steps you can take - starting with how you eat, move, rest, and manage stress. Whether you’re trying to shake off a cold or avoid getting sick altogether, these small changes can make a real difference.
Why a strong immune system is essential for recovery
Your immune system is what helps your body fight off infections - and recover from them. It spots harmful bugs like viruses and bacteria, then works to clear them out before they take hold. If you do get sick, a strong immune response can make the symptoms shorter and less intense.
When your immune system is in good shape, you bounce back quicker. You’re less likely to face complications, and you won’t feel knocked down for as long. But if it’s already run down, maybe from stress, poor sleep, not eating well, or a previous illness - your recovery can drag out.
Looking after your immune system gives your body what it needs to heal properly. It’s not just about treating the symptoms once you're unwell, it’s about supporting your whole system so you can recover faster and stay well for longer.
The best immune boosting foods
What you eat has a direct impact on how well your immune system works. Some nutrients help build up your defences, while others reduce inflammation and support faster recovery. If you’re run-down, getting over an illness, or just want to stay well, these are the kinds of foods to load up on:
Vitamin C-rich foods
Vitamin C helps boost the production of white blood cells, which are key to fighting infections. You’ll find it in citrus fruits like oranges, mandarins, and lemons, but also in red capsicum, strawberries, and kiwi fruit.
Vitamin D sources
Vitamin D plays a big role in keeping your immune system balanced and reducing the risk of respiratory infections. Sunshine is your best source, but you can also get it from salmon, eggs, and fortified milks - whether dairy or plant-based.
Zinc for immune defence
Zinc helps your body make immune cells and heal properly. It’s found in foods like pumpkin seeds, cashews, chickpeas, and lean meats such as beef and chicken. Getting enough zinc is especially important when you’re sick or recovering.
Probiotic-rich foods
A healthy gut supports a strong immune system. Add foods like yoghurt with live cultures, kefir, kimchi, sauerkraut, and other fermented veggies to your meals to help keep your gut bacteria in balance.
Antioxidant-packed vegetables
Garlic, spinach, kale, broccoli, and turmeric all bring powerful antioxidants to the table. These help protect your cells from damage and support immune health. Garlic is also naturally antibacterial, so it’s a good one to use more often when you’re not feeling 100%.
Natural immune boosters to aid recovery
When you’re recovering from illness, the right nutrients and habits can give your immune system a gentle push in the right direction. While they’re not a cure-all, certain herbs, spices, and hydration practices can help your body bounce back faster, but as always, it is important to consult your doctor before making any changes to your recovery plan.
Herbal remedies
Echinacea and elderberry are two of the most commonly used herbal remedies for immune support. Echinacea may help shorten the duration of colds, while elderberry has been shown to reduce the severity of symptoms when taken early. Manuka honey, known for its antibacterial properties, can soothe a sore throat and support immune health -just be sure to choose a high UMF (Unique Manuka Factor) rating for potency. The UMF rating is a grading system for Mānuka honey, indicating its quality, authenticity, and potency, with higher ratings signifying greater antibacterial activity and potential health benefits.
Ginger, turmeric, and lemon
These pantry staples aren’t just for flavour. Ginger helps ease nausea and supports digestion, while turmeric contains curcumin, a compound known for its anti-inflammatory effects. Lemon is high in vitamin C and helps alkalise the body, especially when added to warm water first thing in the morning.
Hydration matters
Staying hydrated helps your body flush out toxins and supports the production of lymph, which carries white blood cells through your system. Water is best, but herbal teas and nourishing broths like bone broth can also help, especially when you’re feeling under the weather and not eating much as you usually do.
Healthy lifestyle habits for stronger immunity
What you eat matters, but your daily habits play a big role in your overall health too. Poor sleep, constant stress, and overloading your body can’t be fixed with supplements alone. True wellbeing starts with the basics.
At HIF, we are all about a balanced approach to health, supporting better sleep, stress management, and sustainable lifestyle choices. Championed in our Health & Wellbeing Programs we share resources and partnerships that support eligible members on their health & wellbeing journey. Because it’s not about quick fixes - it’s about long-term vitality.
Get proper sleep
Sleep isn’t just rest - it’s repair. While you sleep, your body produces essential proteins that support immune function and reduce inflammation. Cutting corners on sleep can weaken your defences, making you more vulnerable to illness. That’s why creating an optimal sleep environment is key to quality rest.
Recognising the importance of Sleep, we have partnered with SleepSpace to provide expert guidance on improving sleep health. From practical tips to personalised insights, their resources help you build better sleep habits. Learn more about the importance of sleep and our partnership with SleepSpace here.
Move your body (gently)
You don’t need to smash out a workout to get the benefits. Regular movement like walking, stretching, yoga, or swimming helps immune cells do their job. It keeps blood and lymph flowing, which helps your body clear out what it doesn’t need. If you’re unwell or recovering, keep it gentle and give your body time to heal.
Manage your stress
Stress has a way of creeping in and staying put. But when it sticks around too long, it ramps up cortisol - the hormone that can lower your immune response. That’s why you’re more likely to get sick when life’s chaotic. A few small shifts each day can make a difference: try deep breathing, journalling, taking a walk without your phone, or just saying no to things that drain you.
The impact of stress on your immune system
Stress doesn’t just mess with your mood, it can mess with your health too. When you’re stuck in fight-or-flight mode, your body pumps out more cortisol to keep you going. But if that goes on for too long, it slows down your immune response and leaves you more vulnerable to getting sick.
You might notice it as constant fatigue, getting over one cold only to catch the next, or feeling totally wiped out after a minor bug. Your immune system’s basically running on low battery.
Managing stress is one of the simplest, most effective ways to support your health. That doesn’t mean big changes - just regular, doable ones. Take a break from screens before bed. Go outside and move. Write down the thing that’s been on your mind all day.
Your mental health and your immune system are more connected than most people realise. When you support one, you help the other. If you’re looking for more ways to take care of your mental well-being, check out these mental health resources and dive into our previous articles for practical tips and insights.
When to seek medical advice
Natural supports and good habits go a long way, but they can’t do it all. If you’re dealing with high fevers, chest pain, shortness of breath, or extreme fatigue that’s not improving, it’s time to see your GP. Don’t try to push through something that could be more serious.
If you’re managing a condition that affects your immune system, or taking medications that might weaken it, your doctor can help guide the safest and most effective recovery plan for you.
And don’t forget about vaccinations. Staying up to date with things like the flu shot, or whooping cough protection helps your immune system do its job - and protects the people around you too. Prevention is still one of the best defences we’ve got. To learn more about immunisation schedules and how to access your records visit our recent article here.
FAQs about the immune system
Here's some of the most frequently asked questions about the immune system.
What are the signs of a weak immune system?
You might notice you're always catching whatever bug is going around, or it takes you ages to get over something simple like a cold. Things like feeling wiped out all the time, getting lots of infections, or having tummy troubles can also point to a run-down immune system. If that sounds familiar, it might be time to check in with your doctor.
How do I strengthen my immune system?
Start with the basics, real food, good sleep, fresh air, and less stress. Aim to eat a mix of fruit, veg, lean protein, and fermented foods. Try to move your body most days and carve out proper rest where you can. It doesn’t have to be a full health overhaul - small, consistent changes really do add up.
Why do I get sick so often?
If you feel like you're always coming down with something, it could be your immune system waving the white flag. Poor sleep, too much stress, not enough nutrients, or an underlying condition might be wearing it down. Have a chat with your GP, they can help work out what’s going on behind the scenes.
Which food boosts immunity?
Think fresh and colourful: citrus fruits, berries, red capsicum, leafy greens, garlic, ginger, and fermented foods like yoghurt or kimchi. These all help give your immune system a leg-up. No one food is magic, but a mix of the right nutrients across your week makes a big difference.
Empower Your Body’s Natural Defences
Your immune system does the heavy lifting when you're run-down, so give it what it needs to do the job well. That means eating real food, getting decent sleep, staying active without overdoing it, and finding moments to slow down when life gets messy. A few simple shifts in your daily routine can help you bounce back faster, and stay well when it counts.
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Please note: Kirsty's blog is general advice only. For further information on this topic please consult your healthcare professional.