5 Ways to Help your Immune System Stay at Peak Performance


Listen to “5 Ways to Help your Immune System Stay at Peak Performance”.

Never before has our health and wellbeing dominated conversations as it has in the last year. But, unfortunately, with so much talk comes a lot of miscommunication, especially surrounding our immune systems. 

The immune system is not a single entity and is, as its name suggests, a system. Therefore, to function well, it requires balance and harmony. 

There is no such thing as ‘boosting your immune system’ (a hyperactive immune system would make you feel more ill). However, there are some things you can do to support your immune defences and ensure that they’re in their best shape to fight against any coughs, colds and viruses that come their way.

There is still a lot that researchers don’t know about the intricacies and interconnectedness of our immune response. However, your first line of defence is always to live a healthy lifestyle.

What Does it Really Mean to Be Healthy?

Your immune system works hard to protect you every day, but there are things you can do to help it work more efficiently. Here are 5 things you can do to keep your immune system fighting fit.

1. Optimal Nutrition

Many of us are ‘overfed’ yet malnourished. Popping supplements is not the answer. It’s better to get your nutrients from fresh, unprocessed foods. You can do this by including more fibre-rich plant-based foods, prebiotics, vitamins and minerals, fermented foods like probiotic yoghurt, and omega 3s from oily fish and flaxseeds.

2. Physical Activity

Physical exercise acts as a modulator for the immune system. Studies indicate that the modulation of the immune response related to exercise depends on regularity, intensity, duration, and effort applied. Therefore, you should exercise regularly by doing at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week. If you can’t manage this, then remember that anything is better than nothing. You can track your activity time, duration, and intensity in the DeepApp, even if you don’t have a fitness tracker. 

3. Stress Management

Chronic stress increases inflammation and cortisol, a stress hormone. Stress can also decrease the number of white blood cells available to fight infection. 

The impact of chronic stress on the immune system may explain why stress is associated with autoimmune disease, cancer, diabetes, and heart disease. You can reduce stress through meditation. To get more information about meditation and access to meditative sounds, check out the DeepH App.

How to Boost your Mood During Difficult Times

4. Avoid Overmedication  

Sadly, it seems easier to take prescription medication in our rapid and exhausting lives than deal with our problems via alternative approaches. However, all pills and drugs have side effects. In addition, some of them are toxic to our minds and bodies. Therefore you should try to reduce pills to a minimum. 

If your condition is not critical or life-threatening, consider integrative therapy for treatment. Treatments that are not standard Western medical practice are referred to as ‘alternative’, ‘complementary’ or ‘integrative’.

Integrative therapy encompasses various disciplines that include everything from diet and exercise to mental conditioning and lifestyle changes. 

In the U.S., approximately 38% of adults are currently using some form of alternative medicine. Studies show that the use of alternative medicine in adults is greater among women and those with higher levels of education and higher incomes.

 5. Positive mindset

A positive mindset is vital for your health and wellbeing. Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection, while negative emotions can make you susceptible to disease. Be kind to yourself and those around you.