There’s one thing Medibank’s Group Medical Director and GP, Dr Shona Sundaraj, wants more people to understand about the immune system.
“…the immune system is largely about balance: it needs regular, healthy stimulation like good sleep, nutrition, movement, and avoidance of chronic stressors like smoking, poor sleep, excess sugar or persistent stress” to help it work effectively, says Dr Sundaraj.
“Small, consistent lifestyle changes matter more than occasional “miracle” supplements.”
The immune system is the body’s defence against infection. It is made up of an interconnected system of organs, tissues, cells, and chemicals that all work together. When it functions outside its normal range and is underactive or overactive, it may cause health problems.
Tips to help boost your immune system
Dr Sundaraj recommends several daily habits to help boost your immune system.
“I recommend aiming for consistent 7–9 hours of sleep each night, eating balanced Mediterranean-style meals, regular moderate exercise (30 minutes most days), good hydration, hand hygiene and having your vaccinations up to date,” says Dr Sundaraj.
“Stress management like breathing exercises, maintaining a healthy weight, no alcohol and smoking, and, of course, in keeping with Medibank’s position against loneliness – social connection."
“Consistency is key!”
Little by little, you can make healthy lifestyle changes that may help to support your immune system.
Food glorious food
Dr Sundaraj has a simple way for you to remember what foods to eat to help boost your immune system.
“Eat the rainbow!” says Dr Sundaraj.
It’s a very delicious rainbow packed with lots of nutrients.
“Colourful fruits, berries and veggies for vitamin C and antioxidants; leafy greens; garlic and onions for gut and heart health; nuts, seeds for minerals; yoghurt or fermented foods for probiotics."
“Oily fish for omega-3s, which are good for the brain and mental health, lean proteins, whole grains, and legumes. These provide vitamins (A, C, D, E), minerals (zinc, selenium), and fibre for a healthy gut microbiome, to help support immune function.”
A lot of these foods appear in what’s commonly known as ‘The Mediterranean diet’ but does it help to raise the immune system?
“Yes, it can – clinically the Mediterranean-style diets may help to reduce inflammation and support immunity,” says Dr Sundaraj.
“The emphasis [is] on vegetables, fruits, whole grains, legumes, nuts, olive oil, moderate fish and poultry, and limited processed foods, supplies antioxidants, healthy fats, fibre, and micronutrients.”
Mix and match these foods to create tasty immune-boosting snacks and meals.
READ MORE: Foods to help support the immune system
Rest is best
Your immune system does a lot of work while you sleep.
“Sleep is restorative for immune cells, supports antibody production, and helps regulate inflammation,” says Dr Sundaraj.
“Chronic short sleep increases infection risk and increases poor mental health.”
“Most adults need 7 – 9 hours nightly; teens need more. That’s far more than we think we get. Aim for regular sleep timing and good sleep hygiene – consistent sleep quantity and quality are among the most powerful ways to help maintain immune resilience.”
Dr Sundaraj also suggests thinking about your relationship with devices to improve your sleep quality.
“Remember – screens stay out of the bedroom!”
Stress and the immune system
Stress is a common response to challenging situations, but it may impact the immune system if it’s ongoing.
“Chronic stress raises cortisol and other hormones that suppress the immune response, increases inflammation, and impairs the body’s ability to fight infections,” says Dr Sundaraj.
“Acute short-term stress can briefly boost some immune activity, but persistent stress worsens immunity.”
There are many ways to manage stress according to Dr Sundaraj.
“Manage stress with sleep, exercise, social support, and relaxation techniques [that] can help to restore our immune balance.”
Maximise your exercise
The cherry on top of the immune boost lifestyle is exercise.
“…regular moderate exercise can improve circulation of immune cells and lowers chronic inflammation,” says Dr Sundaraj.
“Aim for at least 150 minutes of moderate aerobic activity weekly plus strength training.”
Regular healthy habits can go a long way and remember what Dr Sundaraj says:
“Consistency is the key!”
Frequently asked questions
How can I quickly boost my immune system?
There are no quick fixes, instead, long-term benefits come from consistent healthy habits.
“Get a full night’s sleep, hydrate, eat a balanced meal with veggies, and reduce stress where possible,” says Dr Sundaraj.
“Be mindful, practice social connection and appreciate the small things with focus.”
What are signs of a strong immune system?
“Fewer frequent infections, quick recovery from minor illnesses and good wound healing suggest robust immune health,” says Dr Sundaraj.
Which foods boost immunity faster?
“There’s no instant fix, but vitamin C rich fruits (oranges, berries), yogurt with live cultures, and foods high in zinc (nuts, legumes) can help to support immune function when consumed regularly as part of a balanced diet,” says Dr Sundaraj.
What is the best immunity booster for kids?
Build a strong foundation for their immune system.
“Their routine should be age-appropriate: adequate sleep, a varied nutrient-rich diet, regular physical activity, handwashing, and minimising exposure to tobacco smoke – these are the most effective protectors,” says Dr Sundaraj.
Do antibiotics weaken the immune system?
“Antibiotics don’t directly weaken immunity, but they can disrupt the gut microbiome, which can sometimes affect immune balance,” says Dr Sundaraj. Always seek medical advice about whether antibiotics are the best course of action.
READ MORE: How long are you contagious with a cold?
