It’s time to get serious about immunity. Just as we thought we might be emerging it seems that some restrictions will remain a way of life and the best approach is to make sure that we keep our immune system strong to fight off any infection.
Although there is much positivity on results of vaccines, the optimum strategy is to work to upgrade our immune system to have the most resilient defence. Here we look at techniques that stimulate your response to infection, reduce oxidative stress and regenerate cellular processes.
How to optimise your immune system
Stress Levels and the Immune System
Modern medicine has come to appreciate that the mind and body are deeply interconnected and nowhere is this more evident than in the relationship between stress and immunity.
Chronic stress doesn’t just affect how we feel emotionally; it alters hormone signalling, increases inflammation and can accelerate cellular ageing, all of which weaken immune resilience. Over time, this stress-driven imbalance can leave the body more vulnerable to infection and slower to recover.
Taking even a few minutes each day to consciously calm the nervous system can have a profound impact. From breathwork to simple mindset shifts, there are gentle, practical ways to reduce stress and protect your cells from premature ageing.
👉 How to Stop Stress Ageing Your Cells.
Sleep like a baby for a strong immune system
When it comes to our health, getting enough sleep comes at the top of the list. While a good sleeping regime won’t stop you from getting ill, skimping on it can adversely affect immunity. When we sleep our body makes cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.
Breathe and chill
Regulating Stress to Strengthen Immune Defence
The immune system is highly sensitive to stress. When the body remains in a prolonged “fight or flight” state, immune signalling becomes less efficient, inflammation can increase and the body’s ability to respond to infection is compromised.
Research shows that controlled breathing and brief cold exposure can help regulate the stress response and support immune balance by influencing the nervous and endocrine systems. These practices act as mild, beneficial stressors (hormesis), encouraging the body to adapt, recover and respond more effectively to immune challenges.
When stress is better regulated, immune cells are able to communicate and function more efficiently - producing a stronger, more coordinated response to pathogens while avoiding unnecessary inflammation.
Even gentle practices can be effective. Finishing a warm shower with 30–60 seconds of cooler water, paired with slow nasal breathing, may help support immune readiness by improving circulation, oxygen utilisation and nervous system balance.
Targeted nutritional support can further reinforce immune resilience:
- Cellular Calm Complex helps regulate cortisol and stress-related signalling through nutrients such as magnesium, L-theanine and adaptogens, supporting immune function by reducing the suppressive effects of chronic stress.
- H3O Night Repair supports hydration, cellular repair and circadian rhythms overnight — a critical window when immune cells regenerate, inflammatory processes are regulated and immune memory is reinforced.
By combining stress-regulating lifestyle practices with intelligent nutritional support, the body is better equipped to defend, recover and restore — forming the foundation of a strong, resilient immune system.
Short-term fasting to reboot
Calorie restriction is clinically proven to reboot the body and regenerating cells. But how low do you have to go without food and most of us find it difficult to go without food for any length of time. Intermittent fasting is a core practise for many looking to promote longevity.
Intermittent fasting has 3 key benefits…
Fasting of any kind helps to reduce insulin resistance.
Fasting improves brain function and helps to protect from stressful situations.
It stimulates the body to clean out damaged cells to regenerate new and healthier cells.
It helps to create a strong immune system.
How to get started on an Intermittent fasting regime.
16:8 regime. This is the gentlest of ways to do an intermittent fast. You eat all of your daily calories within an 8-hour window and fast for the rest of the time. It’s quite easy to do and can be achieved by having a slightly later breakfast and eating an early dinner.
5:2 regime. You eat normally for days of the week and on the other 2 days you ‘fast’ by having between 500 and 600 calories.
At this current time, it is not recommended to do long fasts and we would advocate following one of the regimes above. Avoid fasting if you are tired, lethargic or menstruating and don’t over exercise during fasting, stick to yoga and walking.
Supporting immunity doesn’t require extremes; it starts with everyday nourishment. Thoughtfully chosen foods can help strengthen immune resilience, support recovery and keep the body better prepared for seasonal challenges.
Immunity Boosting Foods and Tips
Get outside for a strong immune system
Do you dread the time when we have to turn back the clocks? Seasonal Affective Disorder (SAD) can hit some of us especially hard. Lack of sunlight can affect our brains, especially the production of the serotonin, our happy hormone. Symptoms can vary, but they typically consist of low moods and irritability. Exposure to sunlight in has multiple benefits including boosting our vitamin D levels, an essential for the immune system.
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