Build your IMMUNITY

Immunity has become one of the more commonly used words around the world since the start of the pandemic. Jennifer Thomas shares ways people can make themselves healthier

Chances are that you didn’t think about your immunity until COVID-19 slid onto the scene like an unwanted direct message (DM) from a stranger.

And now, everyone is asking the same question, ‘What can I do to boost my immunity and make myself healthier?’

When it comes to your immunity and staying healthy, there are some contributing factors that you can and can’t control.

The things you can’t control are your age, adaptive immunity (such as after vaccination or contracting an infection) and innate immunity (your body’s natural defence system).

However, there are a host of things you can control, so let’s dive into those.

Nutrient Deficiencies

Are you not a fan of fruits and vegetables perchance? If so, you may be missing vital nutrients that help keep your body in tip-top condition.

Try this: Each colour of fruit and vegetable comes with its unique blend of nutrients. Try and eat the colours of the rainbow every day.

Body Composition

How much fat is on your body impacts your overall immunity by affecting the interplay of hormones.

Try this: Food quality, not quantity, is essential when warding off illness. Choose healthy fruits and vegetables over packaged snacks; limit greasy, fried take-out. Choose healthy grilled options instead, and whole grains over white pasta or bread.


Are you under constant pressure? If so, your body may be releasing extra cortisol, which helps your body ride the stress wave. Although a wave of stress may be fine for a while, being under constant pressure is like a tsunami; it wears your body down.

Try this: Meditate or practice deep breathing exercises to lower your stress levels.


Are you feeling a little unmotivated these days? Well, this little fact should motivate you – exercise has been found to support immunity by increasing T cells and natural killer cells.

Try this: Set your timer to get up from your desk every 1 hour to walk around the house. Challenge yourself to do ten squats and ten wall push-ups every time you move!

Your Gut Health

And, finally, did you know that your gut health plays a massive role in keeping you healthy? Seventy per cent of your immunity is based out of your gut. A healthy gut means better immunity.

Try this: Add some delicious fermented foods to your diet, such as yogurt, curd, kombucha, miso, tempeh or sauerkraut. These foods naturally contain probiotics and fuel your gut health.

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