The immune system: defends your health from within

Discover in this short guide we’ve prepared for you the advice that will ensure your immune system functions optimally. 

Let’s fortify the defences and give your health a boost!

Do you understand your immune system?

Your immune system is an extraordinary network of cells, tissues and organs that collaborate within your body. This intricate mechanism detects any internal disruptions, keeping you healthy and operating at peak performance. But how does it truly operate? Grasping the answer to that question is essential for building a strong immune system.

How does the immune system function?

When a threat infiltrates the body, the immune system promptly activates. 

Specialised cells, like white blood cells, and proteins, such as antibodies, detect and neutralise pathogens. This complex defence mechanism hunts down and eradicates invaders to preserve the body’s balance and promote optimal health. But how can we ensure our immune system is prepared for any circumstance?

A well-functioning immune system serves as your primary defence against disruptions

What factors affect our immune system?

The most significant factor influencing the immune system is your lifestyle, as your day-to-day activities are crucial. 

Habits like regular exercise, quality sleep and stress management are essential for keeping your immune system in peak condition.

  • Diet: The adage “you are what you eat” rings true here. A healthy diet, packed with essential nutrients, serves as the fuel that bolsters your defences.
  • Weather changes: Our immune system can be sensitive to shifts in climate. Adapting to seasons and adequately protecting yourself is key to keeping your guard up.
  • Contact with others: Social interaction is vital, yet it can also expose you to germs. Strike a balance and adhere to hygiene practices to safeguard yourself.
  • Pollution: Reducing exposure to environmental pollution is an active defence.
  • Age: Our immune system undergoes changes over time. In every stage of life, from childhood to old age, there are unique challenges that we must tackle.
  • Stress: Chronic stress can undermine our defences. Incorporating stress management techniques, such as meditation or exercise, is vital for a robust immune system.
  • Recurrent infections: Frequent infections can indicate a weakened immune system. Identifying and addressing the root causes is essential.
  • Antibiotic treatment: While antibiotic treatments can be beneficial against infections, excessive use can disrupt the microbiota and weaken natural defences.

What does the immune system need for proper functioning?

With just five simple changes in your daily routine, you can enhance your immune system.

Varied and balanced diet

Adopt a nutritious diet, focusing on foods abundant in vitamins and essential minerals.

Sleep and rest

Strive for a minimum of eight hours of sleep each night to ensure both yourself and your body get adequate rest.


Regular physical activity always enhances health; aim to walk for at least 30 to 45 minutes daily.

Avoid stress

Stressful situations weaken the immune system and overall quality of life.

Use dietary supplements

In specific and warranted instances, incorporate dietary supplements containing vitamins (such as A and C) and minerals (like selenium) into your daily regimen.

An unbalanced immune system fails to deliver a high quality of life

In what situations is it essential to reinforce the immune system?

There are pivotal moments throughout our lives when, despite having all the keys and taking utmost care of ourselves, we still require extra assistance to bolster it. What are those moments when we need to support our immune system?

  • Recurrent infections: Immune defences may require a boost against persistent pathogens. By strengthening your immune system, you can combat respiratory infections more effectively.
  • Physical and emotional stress: Stressful moments can weaken our defences. Strengthening the immune system during stressful periods is essential to maintain balance.
  • Fatigue and tiredness: Feeling exhausted can indicate that your body needs support. Boost your immune system to combat fatigue and tiredness, restoring your vitality.
  • High-performance sports: Intense athletic activity can strain the immune system. It’s crucial for high-performance athletes to strengthen these defences to stay at their peak.
  • Transient immune deficiency: Situations like medical treatments can lead to temporary immune system deficiencies. Strengthening these defences is vital to protect yourself during these phases. In such cases, always consult with a healthcare professional. 
  • Age-related immune decline: Ageing can impact the immune system’s effectiveness. Strengthening these defences in old age is essential for maintaining quality of life.

Therefore, it’s important to maintain proper immune system function and bolster our defences throughout the year.

Now that you have all the information, take charge of your health today. Follow our advice and recommendations on how to strengthen the immune system for protection. Remember, a stronger immune system equals a healthier individual. Embark on your journey towards optimal well-being now.