When was the last time you gave a moment’s notice to your immune system? It’s easy to take it for granted– until something goes wrong. Whether it’s a cold that just won’t shift, recovery after cancer treatment, or feeling constantly run down, the immune system often gets called into the spotlight after the fact.
So let’s take a gentle, beginner-friendly look at what this powerful part of the body actually does– oh yes, and more importantly, what you can do to look after it.
What is the immune system, anyway?
Think of your immune system as your personal inner bodyguard. It’s not a single thing, it’s a network– a smart and savvy team made up of white blood cells, organs (like the spleen and thymus gland), lymph nodes, and even your gut.
Its job? To spot and deal with intruders like bacteria, viruses, and damaged cells– ideally without overreacting or underperforming.
Fun Fact
Over 70% of your immune cells live in your gut! Yep, your digestive system is also a front-line defender!
So you might know what you eat affects your weight and energy levels, you might not realise how much your diet can affect your immune system.
Balance, not “Boost”
You have probably heard people talk about “boosting” their immune system. But the truth is– we do not want it permanently revved up. A balanced immune system knows when to spring into action and when it’s time to chill. An overactive immune system can contribute to allergies, automimmune issues, and chronic inflammation (see my blog inflammation the slow burn).
We are not here to shout “do more!” at your immune system. We are here to help regulate– think finally tuned orchestra rather than a bunch of eight year olds at their first trumpet lesson (cute as the image might be).
How stress affects immunity
Ever noticed you seem more likely to get ill after a period of stress? That is not just bad luck. Long-term stress can suppress immune function and mess with inflammation regulation. Cortisol (your stress hormone) in high doses is like the immune system’s switch off.
How can you support your immune system naturally?
Let’s have a look at some of the science backed ways you can be kind to your immune system:
• Move– gently and regularly. Regular, moderate movement like walking, Pilates, Yoga and even light strength training helps circulate lymph (the fluid that carries your immune cells). It also reduces inflammation and supports gut health.
Intense, punishing workouts every day? That might actually suppress immunity. It’s about consistency, not intensity.
• Sleep is magic– 7-9 hours of quality sleep helps your body to repair and regulate. While you sleep, your immune system gets to work, releasing cytokines that target infection and inflammation.
Fun Fact – a quick delve into cytokines– These are like little messengers your immune system uses to communicate. Imagine a group chat between immune cells. That is what your cytokines are doing. They send out important instructions.
They help to coordinate the immune response– from inflammation to healing. They make sure the right cells turn up at the right time, doing the right job.
Too few cytokines? Your immune sustem might miss the memo. Too many? Things can get chaotic (The group chat that never ends!)
Cytokines play a big roll in keeping you well– quietly bossing things around behind the scenes.
• Eat the rainbow– A diverse, colourful diet (lots of fruit and veg, whole grains, fermented foods and healthy fats) supports gut health and provides essential nutrients.
• Mind your mind– Chronic worry is not your immune systems friend. Mindfulness, breathwork, journalling, or just a simple walk outdoors can shift your nervous system into a calmer state, supporting immune health.
• Human connection matters– Loneliness and isolation can negatively impact immune function. Just a few minutes of meaningful conversation– is powerful medicine.
Fun Fact– Laughter lowers stress hormones and increases infection-fighting antibodies. So yes– absolutely– your immune system loves a good giggle!
In the context of cancer recovery…
If you are recovering from cancer or going through treatment, your immune system has problem been through the wringer. That is why gentle movement, nourishing foods, and emotional support are so important– not just physically, but psychologically too.
Movement increases lymoh flow. Massage and scar therapy can also support your body’s natural detoxification. Every little step helps your system re-regulate.
Takeaways– There is no magic pill, no secret supplement– just the quiet power of consistency. Move, rest, manage stress, eat the rainbow, laugh (a real belly laugh), catch up with friends.
Remember we do not have to be perfect.
Let’s stop punishing ourselves with “health hacks” and start listening in. Your immune system works around the clock for you. Now return the favour.