How can I give my immune system a boost?

Your immune system is your body's natural defense system. It protects your body against infection from bacteria and viruses. When you're ill, it also fights infection, and helps you to get better.

If you're feeling under the weather, or if you keep getting colds or other illnesses, there are many ways you can give your immune system a boost:

• Swap junk foods and microwave meals in favour of fresh fruit and vegetables, and wholegrain foods. Fruit, veg, and wholegrain food contain lots of immune boosting vitamins and minerals.
  
• Cut down on caffeinated drinks such as tea, coffee, and cola. Instead, drink lots of water, unsweetened fruit juices and herbal teas. Water will flush out your system, and fruit juice is packed full of vitamins and minerals. Herbal teas make a refreshing alternative to tea and coffee.
  
• If you smoke, it's best to quit. Smoking damages your immune system and puts you at risk of many serious health conditions, such as cancer and heart disease. Passive smoking can also affect the people around you. If you have to smoke, do it away from other people, especially children.
  
• Get plenty of immune boosting exercise. As well as lowering your risk of getting long-term health conditions like heart disease and osteoporosis, exercising for 30 minutes five times a week will improve circulation and keep your body's defenses on top form. The exercise you do doesn't have to be too taxing - anything that gets you out of breath and sweaty can count towards your 30 minutes.
  
• If you're always tired, get more sleep. Sleeping is your body's way of repairing your defenses so you're ready to fight infections. Aim for around 7-8 hours every night, and keep to a regular bedtime, even on weekends.
  
• Make sure you don't get stressed, as your heart beats faster and your immune system slows down. Take time to relax whenever you feel the pressure, and get loads of sunshine and fresh air to keep your spirits high.
  
• Avoid recreational drugs, which will damage your immune system. Becoming reliant on some types of medication can also affect your immunity, so only take medication when you really need to.