Simple habits to naturally boost your immune system

“Chronic stress can have a negative impact on your immune system,” says Dr Tania Elliott, an infectious disease expert and allergist. To help relieve some anxiety and tension, pause for two minutes a day to just breathe and focus on the now. “Meditation can definitely help,” she says. You can also try practising this mantra throughout the day: There is no past or future, just the now.

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Another easy way to squash some stress: laugh a little. Finding joy and giggling about it can release neurons that help fight stress and potentially, illnesses, according to the Mayo Clinic.

A study of a German choir revealed that singing activates the spleen, helping to increase the blood concentrations of antibodies and boost the immune system. If group singing isn’t for you, belt out your favourite tunes in the shower – even just listening to music has some great health benefits.

Mushrooms have been valued across Asia for more than 2000 years. But increasingly experts now understand there are more benefits of this food – particularly your immune system. One small study found that shiitake mushrooms improved T-cells and reduced inflammation, both important for keeping you healthy.

Another great way to boost your immune system? Get moving. Exercise can change your body’s antibodies and white blood cells, which help you fight off diseases and infections, according to the US National Library of Medicine. Elliott suggests incorporating more movement in your day simply by walking around during phone calls and meetings or doing squats while watching TV.

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Moderation is key. Always include plenty of recovery days in your training schedule to preserve immune system health. Even more importantly, make sure you’re getting enough sleep at night to help your body recover from the mental and physical stress of the day, says Elliott.

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Your mother was right: You could catch an infection if you’re cold. Some research suggests that our immune cells don’t fight as strongly against viruses when we’re cold.

Garlic and onions in soup, stews and other dishes are both strong sources of anti-inflammatories and antioxidants, which help battle free radicals and viruses, says Elliott.

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You’ve probably heard about the health benefits of turmeric, a trendy spice often found in curry dishes that you can easily sprinkle on veggies and pasta, too. The reason it’s so great for your wellness is because of its anti-inflammatory and antioxidant properties, providing you with a strong system to fight of sickness, says Elliott.

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In addition to anti-inflammatory foods and those packed with antioxidants, Elliott suggests trying fruits and veggies that have quercitin. This is a plant pigment or flavonoid that boosts the immune system and blocks histamine – the chemical that releases in the setting of allergies and infection, causing redness, congestion and swelling, Elliott explains. Kale, tomatoes, broccoli, raw asparagus, capers and blueberries all contain high amounts.

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