5 tips on how to optimise your gut/immune system

Obviously there is going to be a lot of talk going around of how to 'boost' your immune system at the moment.

Now in a recent episode of my podcast Fitness Made Simple I talked about some supplements that if taken with a good nutritious diet might aid the immune system.


I want to focus on 5 things you should be doing to improve your relationship with your immune system/gut first before we get into supplements.

For your immune system to be working at the best of its abilities, there are a few factors you need to work on:

  1. Hydration, a keystone aspect of health and wellness is hydration. Without the correct amount of water in your system, you will always be fighting an uphill battle. Your muscles & brain are 75% water, blood is 82% water and your lungs are 90% water. The exact amount of water you should consume is still debated but I would always aim for at least 2 liters every day.

  2. Sleep, it is simple really, you can't expect your body to give its all on a half-full tank. Sleep has such a huge knock-on effect on all the processes within the body, including your immune system. Aim for 7-8hrs of sleep a night to tick this issue off the list.

  3. Eat sensibly. This is a very broad statement I know! Reduce the number of processed foods you are consuming. A diet high in sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes (You don't want that).

  4. Manage stress, this can play a huge factor in your overall health both physically and mentally. Practise mediation, deep breathing or simply reading a book. All of these have been shown to reduce stress levels

  5. Exercise, this is one that may or may not surprise you to see on this list. Regularly exercising contributes to good heart health and weight loss or weight maintenance. Physical activity can also help flush out bacteria from the lungs and airways. Exercising also helps antibodies and white blood cells (the immune systems bodyguards). Let's not forget about the impact it has on your mental health too!

I want to expand a bit on point 3. If you can include some of these foods into your diet you will really help your body's defences:

  • Bananas

  • Garlic

  • Onions

  • Whole grains

  • Kiwi fruit

  • Chicory

  • Kombucha

  • Kimchi

  • Kefir

Hope everyone is keeping well out there!

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