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Are you always sick and seem to take every virus home with you? Incredibly frustrating! So how can you boost your resistance? There are several strategies you can employ to improve your immune system. From behaviour to nutrition and supplements, these are the best, scientifically proven tips to improve your resistance.

This is what you can eat to get sick less often

One of the most important ways to boost your resistance and keep it at a nice level is *trump* a healthy and balanced diet. And shockingly, this is where things often go wrong, as most people do not eat enough healthy things. For instance, we eat too few vegetables, fruit and fibre en masse. So be the first to take a critical look at your diet. Tip: eat healthier easily with the Nutrition Centre's app. In it, you keep track of what you eat and immediately see where you can do better. A second tip: eat as much unprocessed food as possible. So fresh products and as few packaged things as possible with all kinds of additives. These are usually (but not always!) less good for your immune system.

Sleep = less often ill

Those who sleep poorly or little have a much lower resistance. During sleep, your body repairs itself and important immune cells are produced. Make your sleep a real priority. Try to get at least 7-8 hours of sleep every night and make sure your sleep environment is clean and restful. Avoid using screens and other stimuli before bedtime and make sure your bedroom is dark, cool and quiet. And remember: good sleep starts during the day. Your activities, diet, supplements and caffeine intake all affect the quality of your sleep.

Sicker more often due to stress

Don't underestimate stress! Prolonged exposure to stress can weaken your immune system, making you more susceptible to disease. As difficult as it may sometimes be, it is really important to reduce stress as much as possible. Try relaxation techniques such as meditation, yoga or deep breathing exercises. Take regular breaks throughout the day and make sure you have enough relaxation and fun in your life. Also take a moment to actively look for things that stress you out in daily life, such as people, your physical environment or in your work. And above all, apply our calming tips.

Walking and exercise for better immunity

Regular exercise will strengthen your immune system and improve your resistance. Really try to get at least 30 minutes a day of moderate to intense exercise. This can be walking, cycling, swimming or any other activity you enjoy. Walking is a good move anyway, literally and figuratively. This will clear your head, stabilise your sugar levels and make you overall fitter. Just make sure you listen to your body and don't over-exercise, as this can actually weaken your immune system.

The best supplements for better resistance

Do you have your diet, sleep, stress and exercise in order? Then you can look at supplements that can improve your immunity. There are several supplements that can boost the immune system. Vitamin C, vitamin D and zinc are probably familiar to you. There are also all kinds of medicinal mushrooms that have been used in Eastern medicine for thousands of years, such as Cordyceps and Lion's Mane mushrooms. Furthermore, we would recommend:

  • turmeric
  • spirulina
  • yerba mate
  • acai
  • cacao

Read more about this in the article "Increasing your resistance with natural herbs and supplements".

What not to do to improve your resistance

As you read, there are all kinds of things you can do to improve your resistance, but there are also plenty of things you shouldn't do. Smoking, for instance, is not very smart, as it damages your immune system and does your lungs no favours. Want to cut down or quit this habit? Then read through our stop-smoking tips here. Excessive substance use can also worsen your immune system. This includes alcohol. So pay attention to this and enjoy yourself, but in moderation.

Besides being sick often, are you especially tired and lifeless? Then it is probably time to visit your GP.