Immunity – tips to strengthen

Key points about strengthening your immunity

  • When your immune system is strong, you have a better chance of fighting off colds and other infections.
  • Your immune system has the job of defending you against the viruses that cause colds and the flu.
  • When your immune system is healthy, it can do a remarkable job of keeping you well.
  • But sometimes a virus invades successfully and makes you sick. 
  • Here are our top tips to help keep you in tip-top shape.
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1. Wash your hands regularly

Washing your hands regularly is a proven way to stay healthy and reduce the spread of viruses. The recommendation is to wash them for 20 seconds and dry them for 20 seconds.

2. Eat plenty of fruit and vegetables

Eating a healthy diet rich in fruit and vegetables helps keep germs away. Aim for five plus a day – it’s easier than you think. Try to eat a rainbow of colours. Eat what’s in season and use a mix of fresh and frozen vegetables to keep within your budget. Learn more about the benefits of fruits and vegetables and how to get more in your diet.

Colourful fruit and veges on display

Image credit: 123rf

3. Don’t smoke

Smoking is bad for your health and harms your body in many ways including causing damage to your lungs and heart. It’s also bad for the health or your friends and whānau who breathe in second-hand smoke.

4. Limit alcohol

Drinking too much alcohol is bad for your health and can weaken your immunity. Reducing your alcohol intake or quitting all together will bring health benefits and joy to your wallet.

5. Keep away from sick people

This may seem obvious, but keep away from sick people to reduce the risk of getting sick yourself.

6. Exercise regularly

Regular exercise boosts your immune system and makes you feel good, so brush off your workout gear. Aim for 2.5 hours of moderate exercise each week. Try and sit less and do more. Check out our top tips for fitting in daily exercise into busy lives.

7. Get enough sleep

Getting enough quality sleep is essential to your wellbeing and protects your physical and mental health. It’s recommended that adults get between 7–9 hours of sleep every night. Follow a good sleep routine. Go to bed and get up at the same time each day and try some relaxation and mindfulness exercises before you go to sleep. Falling asleep 15–20 minutes after going to bed is a sign that your body’s in a good sleep routine.

8. Follow public health advice

Listen to Health New Zealand | Te Whatu Ora or government about what health advice to follow. They are the experts and know what they’re talking about.

9. Watch your stress levels

Too much stress is bad for your health and weakens your immune system, so try to keep your stress levels in check.

10. Check your vaccinations

Make sure your vaccinations are up-to-date. Being vaccinated makes sure that your body is ready to jump into action when you come into contact with certain infections. Get the flu vaccination each year – it’s free for many people.

If you have flu-like symptoms or suspect you may have COVID-19, please phone your GP or Healthline on 0800  611 116 for advice. Please don't turn up to your GP, after hours or emergency department without phoning ahead first.

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Credits: Healthify Editorial Team. Healthify is brought to you by Health Navigator Charitable Trust.

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