There are a few things you can avoid or change in your lifestyle to help boost your immunity and lower your risks of catching a nasty bug or virus.

Simple things like changing your diet and exercise or making sure you are getting enough rest could be the difference in staying fit and healthy or being laid up in bed for days.

7 ways you may be damaging your immune system

Poor diet

We know that avoiding added sugar and ultra-processed foods are beneficial for your health.

Ultra-processed foods include:

• Junk foods
• Sweet or savoury packaged snacks
• Ice-cream, chocolate, confectionery
• Biscuits and cakes

Simply replacing your food choices with “real foods” such as meat, fish, eggs, dairy, fresh vegetables, and fruits will lead to weight loss and boost your immune function.

Try the Chicken and Veg Lasagne from the 28 Day Weight Loss Challenge.

Lack of exercise

The health benefits of a regular exercise routine are widely acknowledged. Any exercise is better than none. Get out for a walk, do some squats or go for a jog.

Lack of sleep

Research suggests that 40 percent of us are getting insufficient or poor quality sleep. Poor sleep has also been linked with obesity, type 2 diabetes, cardiovascular and other chronic diseases.

Try our NO SLEEP Smoothie for a little pick me up.

Stress

When we are stressed, the immune system suffers too. Try and limit the stress in your life as much as possible and learn some relaxation techniques to help combat your mood.

Smoking

Despite the overwhelming evidence around the harmful effects of smoking, 13 percent of Australian’s still smoke. It is never too late to quit!

Not getting enough fluids

Yes, it seems simple enough, but if you’re not drinking enough water you are not flushing the toxins that can attack your immune system.

Too much alcohol

Anything more than 1 or 2 standard drinks a day can have an impact on your immune system. Mix it up with some Sparkling water and lemon or even a Sparkling apple juice.

Read more:

• 6 Immunity boosting smoothies
• Immunity boosting chicken broth
• Foods for immunity