At AlphaCare Physio, we’re here to support you through the good times and the challenging ones. Looking after your body — and your immune system — is essential for staying active, independent, and well. Small, consistent habits can make a big difference.
Below are 7 evidence-based ways to help you feel better and support your immune health.
1. Stay Active with Regular Exercise
Exercise is well known for its benefits to the heart, muscles, and bones, but it also plays a key role in immune health. As we age, our antibody production slows, increasing our susceptibility to infections such as colds and flu.
Research shows that moderate to vigorous exercise helps maintain immune cell activity and can reduce the risk of upper respiratory tract infections.
At AlphaCare Physio, we design safe, individualised exercise programs to keep you moving confidently.
2. Prioritise Quality Sleep
Sleep is essential for recovery and immune function. Studies show that adults aged 65+ who sleep less than six hours per night have a reduced ability to fight infections.
Poor sleep also increases your risk of colds and flu, while good sleep supports healing, energy levels, and overall wellbeing.
3. Nourish Your Gut with a Healthy Diet
Your gut contains trillions of microorganisms that play a major role in immune health. These gut bacteria help regulate immune responses and reduce inflammation.
A high-fibre, vegetable-rich diet encourages healthy gut bacteria, and research shows that diet variety is particularly important. The more diverse your diet, the better your gut health.
4. Support Your “Good” Bacteria
Probiotics are beneficial bacteria that support digestion and immune balance. They can be found in foods such as yoghurt and fermented products, and sometimes in supplements.
Healthy gut bacteria help your immune system respond effectively to illness and infection.
5. Limit Alcohol Intake
Drinking alcohol in excess temporarily reduces white blood cell activity, sometimes for up to five hours after peak intoxication.
Heavy alcohol intake has been shown to slow immune responses and reduce the body’s ability to fight infection.
6. Stop Smoking
Smoking weakens the immune system and increases the risk of respiratory infections such as pneumonia and influenza.
Nicotine reduces the ability of white blood cells to destroy harmful microbes, and smokers tend to have fewer beneficial bacteria in the upper airway.
7. Get Sunshine Safely
Sun exposure helps your body produce vitamin D, which plays an important role in immune regulation and defence against infections.
Vitamin D supports immune balance and helps protect against colds and flu. Fair-skinned individuals may only need around 10 minutes of sun exposure on a sunny day.
Enjoy the sunshine safely and protect your skin during longer periods outdoors.
How AlphaCare Physio Can Help
At AlphaCare Physio, we focus on helping you move better, feel stronger, and stay well — whether you’re recovering from injury, managing a condition, or aiming to maintain an active lifestyle.
Book an appointment today and let our experienced physiotherapists support your long-term health.