Think of your immune system as your body's very own defence team or army. It works day and night to protect you from harmful germs like bacteria and viruses that can make you sick. When your immune system is working well, it can fight off invaders or help you get better faster if you do get sick.   

You might hear people talk about "boosting" immunity, but it's more helpful to think about supporting it and keeping it balanced. You want your defence team to be strong and ready, but not overactive. The good news is, you don't need fancy products or complicated plans. Many of the best ways to help your immune system are simple, natural habits you can build into your everyday life.

Let's look at some easy ways to support your body's natural defences:

1. Eat Foods That Feed Your Defences

What you eat plays a huge role in keeping your immune system strong. Try to eat a variety of healthy foods every day.

• Fill Up on Colourful Fruits and Vegetables: Think bright! Oranges, mangoes, pawpaw (papaya), lemons, bell peppers, tomatoes, spinach, kontomire, and other leafy greens are packed with Vitamin C and other important nutrients called antioxidants. These help protect your body's cells from damage and support your immune cells. Try to include different colours on your plate.   
• Get Enough Key Nutrients: 
  • Vitamin D: Often called the "sunshine vitamin" because your body makes it when your skin is exposed to sunlight. It's very important for immunity. Spending a short time in the sun (being careful not to burn) can help. Some foods like fatty fish (salmon, mackerel), egg yolks, and fortified foods also have Vitamin D.   
  • Zinc: This mineral helps your immune cells function properly. You can find zinc in beans, nuts (like cashews), seeds (like pumpkin or sesame seeds), meat, and shellfish.   
  • Selenium: Another helpful mineral found in nuts (especially Brazil nuts, but don't eat too many!), seafood, and meat.   
• Look After Your Gut: A large part of your immune system is actually in your gut (your stomach and intestines)! Keeping your gut healthy helps keep your immune system strong. Eating foods high in fiber (like vegetables, fruits, beans, and whole grains like brown rice or oats) helps feed the good bacteria in your gut. Fermented foods like yogurt with live cultures can also be beneficial.   
• Drink Plenty of Water: Water is essential for everything your body does, including helping your immune system work properly. It helps carry nutrients to your cells and flush out waste.   

2. Build Healthy Lifestyle Habits

How you live day-to-day also makes a big difference to your body's defences.

• Get Enough Sleep: Sleep is when your body rests and repairs itself. While you sleep, your immune system releases proteins that help fight infection and inflammation. Not getting enough quality sleep can weaken your defences. Most adults need around 7-9 hours of sleep per night. Try to go to bed and wake up around the same time each day.   
• Move Your Body Regularly: Gentle, regular exercise is great for your immune system. It helps improve blood flow, which allows immune cells to travel through your body more easily. It can also help reduce stress. Aim for activities like brisk walking, dancing, swimming, or cycling most days of the week. You don't need intense workouts; moderate movement is key.   
• Find Ways to Manage Stress: When you're stressed for a long time, your body produces stress hormones that can weaken your immune system. Finding healthy ways to relax is important. This could be listening to music, spending time with family and friends, praying or meditating, spending time in nature, deep breathing exercises, or enjoying a hobby.   
• Get Some Sunshine (Safely): As mentioned, sunshine helps your body make Vitamin D. Here in Accra, we usually have plenty of sun. Just remember to be safe – avoid the hottest part of the day, and don't stay out so long that you get sunburned. A little bit goes a long way.

3. Limit Things That Weaken Your Defences

Just as some things help your immune system, others can make it harder for it to do its job.

• Cut Down on Sugar and Processed Foods: Eating lots of sugary foods and drinks, and highly processed snacks or meals, can cause inflammation and may interfere with how well your immune cells work.   
• Limit Alcohol: Drinking too much alcohol can damage immune cells and make it harder for your body to fight off infections.   
• Avoid Smoking: Smoking damages your lungs and many other parts of your body, significantly weakening your immune system. If you smoke, getting help to quit is one of the best things you can do for your health.   

4. Practice Good Hygiene – A Simple First Defence

This might seem basic, but it's powerful! Washing your hands regularly with soap and water is one of the easiest and most effective ways to stop germs from entering your body in the first place. This reduces the workload on your immune system.   

Putting It All Together

Helping your immune system stay strong isn't about one single action, but about a combination of healthy habits. Eating well, sleeping enough, managing stress, moving your body, and practicing good hygiene all work together to support your body's natural ability to protect itself.

By focusing on these simple, natural steps every day, you are giving your body the best chance to stay healthy and strong. Be patient and consistent and take good care of yourself!