Your immune system is your body’s first and second line of defence against viruses, bacteria, parasites, and infection so it makes sense to do everything you can do to support it.

Protect your immune system, and it will be able to protect you.

Your immune system is a vast and complex network of cells and organs. It is constantly regenerating and adapting so rather than thinking about boosting your immune system, look at ways to support each part of it. Your body will do the rest.

The immune system is so complex that even scientists don’t really understand how a healthy lifestyle directly affects it. But one thing they all agree on is that having a healthier daily routine will support the individual parts of your immune system.

To try and prevent your family becoming ill time and time again, there are some quick and easy ways you can support your immune system:

Don’t smoke and avoid passive smoke inhalation

This will help protect your nasal passages, mucus membranes, mouth, throat, and lungs as well as your skin.

Eat a healthy diet

A healthy diet that’s high in fruits, vegetables, whole grains, and low in saturated fat will give your immune system the nourishment it needs.

Trying to get kids to eat vegetables or things they’ve never tried before can be a challenge so you might want to look at the various supplements available instead.

Adequate fibre and water will also help your gut, which is part of your immune system.

Read more: The superfoods to support your immunity

Exercise regularly

Exercise and daily activity help you stay in control of your weight and avoid many lifestyle diseases. And being active is likely to help you deal with depression, low mood, and stress.

Maintain a healthy weight

You shouldn’t be too heavy nor too light – focus on body fat and waist circumference. Body weight and body fat is linked to your risk of lifestyle diseases and diabetes, heart disease, obesity and even some cancers.¹

Keep an eye on your blood pressure

Blood pressure is a good indication of your body’s health, and your ability to deal with lifestyle stresses. Know what is normal for you and monitor it.

Moderate alcohol consumption and avoid binge drinking

Alcohol can be part of a healthy lifestyle in moderation. Nevertheless, remember that it can contribute to weight gain and can suppress some parts of your immune system, leaving you open to illness and making recovery more difficult.²

Read more: What exactly is mindful drinking?

Get enough good quality sleep every night

Seven to eight hours is ideal but the quality is important too.

Sleep is directly linked to good health, lower body weight, less depression, and a healthier diet. The quality of your sleep is just as important as how many hours you get.

Read our guide to sleep better including top tips

Practice good hygiene

Washing your hands, keeping your environment clean, and preparing and cooking raw foods properly. It’s really simple, but if a member of your family starts to come down with a cold, they need to use a tissue or hanky when they sneeze.

Washing hands regularly matters, especially after sneezing and before mealtimes. You should also wipe down any surfaces, computers or tablets to stop germs from being spread between family members.

Read more: The importance of handwashing

Take steps to deal with everyday stress and worry

If you can’t get rid of the source of stress, then find ways that help you relax, unwind, and put things in perspective.

Chronic stress is the type of ongoing everyday stress which can make us sick.³

We all have busy lives, but if you put your bodies under too much strain then this will have a negative impact on your immune system. While your kids are at school, why not go for a massage? Not only will it help you relax but it could improve your blood circulation.

Read more: Comprehensive guide to stress

Be diligent about your health

Go to the Doctor for regular check-ups, and don’t avoid routine appointments. Treat your body well and it will repay you by keeping you fit and healthy for many years to come!

If you’re part of Julie’s social media audience of three million, you’ll already know how brilliant she is at distilling complex mental health issues and creating simple tools you can use if you want to know how to improve your own mental wellbeing. Here Dr Julie and Gemma discuss:

• What is self-compassion?
• The difference between low mood and depression
• why values are more important than self-esteem

With guest:

• Dr Julie Smith - clinical psychologist & online educator who shares bite-sized mental health, pop psychology and motivational content online.

Dr Zoe Williams, perhaps best known as one of the resident GPs on This Morning, has a warm chat with fellow GP Gemma where they discus:

• The importance of lifestyle medicine
• Tips on how exercise can lift your mood
• Dr Zoe's ingredients for success

With guest:

• Dr Zoe Williams - This Morning’s resident GP, Dr Zoe is a former Gladiator and rugby player. As well as being a GP with lots of great, no-nonsense general health advice, Zoe is big on lifestyle and preventative medicine – she’s a runner and has increasingly spoken out about mental health and the need for human connection

The expert guide to understanding immunity