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10 tips to support the immune system

10 consigli per aumentare le difese immunitarie

From the moment of birth, our body is faced with multiple attacks by pathogens, such as viruses or bacteria. This is why it is essential to take care of your immune defences, especially when it comes to subjects at greater risk such as children or the elderly, or before the winter season arrives. To date there are several tools that help us to support the immune system and avoid getting sick.

Let’s see together what are the reasons why the immune defences weaken and above all 10 important tips that can be useful to improve the well-being of your body.

What are the causes of a weakened immune system?

Our immune system is designed to respond effectively and in a targeted way to the attacks of viruses and bacteria that come from the outside world. However, there are some occasions when it can weaken and therefore can become more sensitive to the action of pathogens.

Below we see on which occasions it is important to pay more attention to your body by supporting the immune system. There are several factors that can cause a weakened immune system.

Strong stress

As you well know, when you go through a phase of psychological discomfort this almost always also affects your physical health. In situations of particular fatigue and high stress, for example due to a very demanding or problematic work situation, our body produces a greater quantity of stress hormones, reducing the immune defences. This leads to a weakening of the immune system and a consequent greater possibility of getting sick.

Sedentary lifestyle

When no type of physical exercise is carried out, or on the contrary one submits to excessive efforts, the immune system is unable to achieve a correct balance and to counteract pathogens in a strong and effective way.


Sleeping a few hours a night triggers the release of stress hormones in the body which, as we have seen previously, lead to a deficit in the immune system.

Poor hydration

Drinking the right amount of water during the day is important not only for the general well-being of the body, but also because with poor hydration the mucous membranes are not protected by a sufficiently fluid film and this allows viruses and bacteria to penetrate with extreme ease. Furthermore, in this way the body is unable to correctly eliminate the toxins that accumulate inside it and this favours the possibility of falling ill.

Incorrect diet

Paying attention to having a healthy and varied daily diet, with possibly seasonal products, allows you to obtain the right amount of all the nutrients necessary for the well-being of the body.

How to support the immune system?

As we have seen, supporting the immune system is essential to allow our body to protect itself from the attack of pathogens. Let’s see together 10 tips to better support our immune defences.

1. Less stress

The first point to pay attention to in order to effectively support the immune system is to eliminate as much as possible any cause involving a particular state of psycho-physical stress. In fact, this mental state does not help the immune system causing an increase in the levels of stress hormones (such as adrenaline and cortisol) with the consequent decrease in the immune defences.
If it is not possible to eliminate some of the heaviest daily duties, try to dedicate some time during the day to do something you like, to rediscover your inner self and spend time with people who make you feel good, giving yourself some moment of relaxation perhaps in the open air.

2. Healthy eating: seasonal fruit and vegetables

Fruit and vegetables are two essential foods for our body because they guarantee an important supply of vitamins, water and mineral salts. All these elements act in synergy to support the immune system, guaranteeing its perfect functioning. For this reason it is important to choose only seasonal fruit and vegetables, so as to allow the right amount of all micronutrients to be taken 5 times during the day, preferably raw.

3. The sleep: a beauty ally but not only

Having a correct sleep routine is essential to help the body preserve its essential functions, including the immune system. It is therefore important to rest at least 6 continuous hours per night in order to support the immune system.

4. Stop smoking

By now we know that smoking is one of the most harmful activities for the body. All the damages that tobacco consumption entails for our health and that of those around us are also illustrated on cigarette packets. Among the consequences are the weakening of the immune system and a greater predisposition to respiratory infections.

5. Do physical exercise

Constantly moderate physical activity supports the immune defences in an important way, generally improving the psychophysical functions of the body and lowering the level of stress hormones.

6. Omega 3: true allies of the immune system

Omega 3s are a category of essential fatty acids found in particular in fish that help protect the cardiovascular system and counteract inflammation. These elements also help to stimulate the production of white blood cells and are therefore a valid support for our immune defences.

7. Take vitamin C

Vitamin C has always been known for its many beneficial properties. It is present in many foods, especially fruit and vegetables such as citrus fruits, kiwis, strawberries and peppers, and is a precious ally for our immune defences.

8. Protect your intestinal well-being

A happy intestine also helps the general well-being of the body, including the functionality of the immune system. A rich and healthy bacterial flora is important to fight the attacks of viruses and bacteria to which we can be exposed through the food or liquids we consume.

9. Watch out for UV rays

One of the pillars of our immune defences is our skin. There are some areas in particular that are more sensitive and that can be more exposed to the action of the sun causing an increase in the probability of infections by pathogens.

10. Take supplements to support the immune defences

Today there are a wide range of  food supplements on the market that help support the immune defences in all those situations in which it is not possible to have a 100% healthy lifestyle. These products contain all those natural principles that stimulate the immune system, strengthening it and protecting us from possible diseases.

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