How to Build a Resilient Immune System That Works for You

It often starts subtly: a scratchy throat, that foggy feeling in your head, or waking up more tired than you were the night before. Maybe it’s the change of seasons, or you’ve been pushing through a busy stretch at work or home. Whatever the cause, there’s that moment when you feel your body flagging—and you realise how important your immune system really is.

Your immune system does far more than fight off bugs and viruses. It's your body's frontline defence, working constantly behind the scenes to detect and neutralise threats, repair damage, and keep you well. But like any system, it needs the right support to function at its best.

Here are 9 practical, evidence-informed ways to boost your body’s natural defences—without overhauling your entire lifestyle.

1. Prioritise Restorative Sleep

Sleep is the unsung hero of immune health. When we sleep well, our bodies produce infection-fighting cells and antibodies that help ward off illness. But when we skimp on sleep—especially less than 6 hours a night—our defences weaken, making us more prone to colds and other viruses.

If your sleep has been out of sync, try setting a consistent bedtime, creating a wind-down routine (like reading or gentle stretches), and limiting screen use in the hour before bed. Even simple steps like making your bedroom darker or cooler can make a difference. Adults generally need at least 7–9 hours of quality sleep for optimal immune support.

2. Eat a Wide Variety of Whole Plant Foods

Think colour, fibre, and freshness. Fruits, vegetables, legumes, nuts, and seeds are loaded with antioxidants and micronutrients that help regulate inflammation and protect against oxidative stress—two major factors that influence immune function.

What’s more, plant foods feed the beneficial bacteria in your gut, and a healthy gut is closely linked to a stronger immune system. Try aiming for 30+ different plant-based foods a week. That includes herbs and spices too—fresh ginger, garlic, turmeric, parsley, and cinnamon all count.

3. Include Immune-Supportive Fats

Not all fats are created equal. Anti-inflammatory fats from sources like extra virgin olive oil, oily fish (e.g., salmon, mackerel, sardines), avocado, flaxseed, and walnuts help regulate the body’s response to infection. They support cell structure, hormone balance, and even brain function—all of which influence how resilient we feel day to day.

One simple tip: drizzle olive oil over roasted veg or stir it into soup just before serving to preserve its benefits.

4. Embrace Fermented Foods

Fermented foods like live yoghurt, kefir, sauerkraut, kimchi, and miso are natural sources of probiotics—beneficial bacteria that support your gut and, in turn, your immune function. These microbes help train immune cells to differentiate between harmful invaders and the body’s own tissues, reducing unnecessary inflammation.

If fermented foods are new to you, start small. Add a spoonful of sauerkraut to your lunch or enjoy kefir as a mid-morning drink. Not a fan of the taste? A good-quality probiotic supplement might be a helpful option.

5. Reduce Added Sugar

While naturally occurring sugars in fruit or dairy are fine in balance, added sugar—especially in processed foods—can trigger inflammation, disrupt blood sugar, and suppress immune response over time. It’s also linked to weight gain and chronic conditions that can further compromise immunity.

Cutting down doesn’t mean cutting everything out. Try making gradual swaps: unsweetened yoghurt instead of flavoured, oatcakes instead of biscuits, or using fruit to sweeten porridge instead of honey or syrup. Your taste buds will adjust!

6. Move Regularly—but Gently

You don’t need to train like an athlete to support your immunity. In fact, moderate exercise is ideal—it helps circulate immune cells, reduce inflammation, and regulate stress hormones. Think brisk walks, gentle yoga, dancing in the kitchen, or cycling around the park.

The key is consistency. Aim for around 30 minutes most days of the week, and try to include a mix of cardio and gentle strength work. If you’re short on time, even 10-minute bursts throughout the day add up.

7. Stay Properly Hydrated

Water supports the healthy function of every cell, including those involved in your immune response. Dehydration, even when mild, can impair your ability to concentrate, digest food, and flush out waste—all of which affect your ability to stay well.

If you find it hard to drink water throughout the day, keep a glass or bottle nearby as a visual cue. Herbal teas, broths, and water-rich foods like cucumber, oranges, and melon also help.

8. Manage Ongoing Stress

Stress is more than just a mental state—it affects the immune system on a physiological level. Long-term stress increases inflammation and disrupts immune signalling, making it harder for your body to respond effectively to illness.

Finding tools to help regulate stress is a personal journey. For some, it’s a walk in nature, for others it’s journaling, breathwork, gentle movement, or setting boundaries around tech and workload. The important part is to give your nervous system regular opportunities to reset.

9. Be Selective With Supplements

Supplements can be helpful, especially during colder months or when nutrient needs increase. But they’re not magic pills. Key nutrients that support immunity include:

• Vitamin D (particularly in winter months)

• Vitamin C (from both food and supplements)

• Zinc, selenium, and iron

• Elderberry and echinacea, which may offer modest support during the cold season

  
  

Be mindful to choose trusted brands and consult with a practitioner to find what’s truly right for you, especially if you're taking other medications or have a health condition. For those exploring ways to support immune health, you can browse USANA supplements here. If you have any questions about them, please feel free to reach out to us.

Supporting Your Immune System, Your Way

It’s not about doing everything at once or doing things perfectly. It’s about tuning into what your body needs, creating small, sustainable shifts, and building habits that serve you long-term.

Want support creating an immune-supportive routine that fits your life? Book a free consultation with a certified Health Coach and we’ll work together to create a plan that strengthens your body’s natural defences from the inside out.