How to keep our immune system healthy

Take care of your body's self-defense system and it will take care of you.

Our immune system is an amazing network of specialized cells and organs that work together to protect us from infection by viruses and bacteria. When we do fall ill, it launches an attack against the infection and helps us to recover.

During the colder months of the year, when we are more susceptible to viruses such as colds and flu, you'll want to do everything you can to improve your chances of keeping illness at bay. And there are plenty of ways in which you can help to achieve and maintain a healthy immune system.

Make time to relax
It's important to keep stress under control, as too much can damage your health. Minimise stress by making time to relax: get some fresh air, get together with your friends and family, pamper yourself - and don't forget to laugh. Studies show that laughter reduces stress hormones and increases the immune system's activity.

Get enough sleep
If you get the right amount of sleep you're more likely to be able to fight infections. In a study in which two groups of people were immunized with the hepatitis A virus, those who then slept well had a much better immune response than those who were kept awake. A good night's sleep increases the release of immune-stimulating hormones.

Eat a balanced diet
Getting enough vitamins and minerals is vital for your immune system, which means you need to eat a nutritious, balanced diet. Aim to have at least five portions of different fruit and vegetables every day. Your five a day can include fresh, frozen, dried and tinned fruit and vegetables, as well as a portion of juice.
It's also important to keep yourself well hydrated. Water is the best fluid for this because it has no calories or sugar and will flush out your system. You need to drink around six to eight glasses (1.2 litres) every day.