Colds, flu and COVID: how diet and lifestyle can boost your immune system

Every day we are exposed to a wide array of potentially harmful microorganisms – such as colds, the flu and even COVID. But our immune system – a network of intricate pathways within our body – helps protect us against these microorganisms and other potential diseases. Essentially, it recognises foreign invaders, such as viruses and bacteria, and takes immediate action to defend us.

Humans have two types of immunity: innate and adaptive. Innate immunity is the body’s first-line of defence, primarily consisting of physical barriers (such as skin), and secretions – including mucus, stomach acid and enzymes in saliva and sweat which prevent microorganisms getting inside the body. It also consists of cells that attack all foreign invaders entering the body.

Adaptive immunity is a system that learns to recognise a pathogen. It’s regulated by cells and organs in our body such as the spleen, thymus, bone marrow and lymph nodes. When a foreign substance enters the body, these cells and organs create antibodies and multiply the immune cells specific to that harmful substance in order to attack and destroy it. They also remember the pathogen for future reference.

There are many things we can do to support our immune system and even improve its function. Simple changes to your diet and lifestyle can all play a big role in helping you avoid getting sick.

We are what we eat

The nutrients we get from the foods in our diet play key roles in both building…