Your immune system is your body’s first line of defence against bacteria, viruses, and other microbes. Supporting it through diet and lifestyle is key, especially during the colder months when colds, flu, and other seasonal illnesses are more common.
We caught up with Clarissa Lenherr, Nutritionist at personalised healthcare service bioniq, to get expert tips on how to strengthen your immune system in just 24 hours — from morning to evening.
Morning
Hydrate First Thing
Start your day with a large glass of water. Proper hydration helps your lymphatic system remove toxins efficiently and supports white blood cell circulation, giving your immune system a boost. Aim for at least 1.5L of water throughout the day.
Move Your Body
Morning exercise is a great way to energise and support immune health. Whether it’s a brisk walk, an online fitness class, or a quick dance around the house, physical activity improves circulation, reduces stress, and contributes to overall wellness. Adults should aim for 150 minutes of moderate activity or 75 minutes of high-intensity exercise each week.
Fuel Up With a Balanced Breakfast
A breakfast rich in protein, complex carbs, healthy fats, and colourful fruits and vegetables gives your immune system the energy it needs. Try options like rye bread with salmon and avocado, or an omelette with butternut squash, paired with yogurt and oats. For an extra boost, consider a supplement like bioniq IMMUNE, which contains antioxidants and essential vitamins including Zinc, Vitamin C, D3, and K2. Mix it into smoothies, yogurt, or juice for easy absorption.
Midday
Pack in Omega-3 and Colourful Veggies
Lunch is the perfect time to incorporate omega-3-rich foods like salmon, mackerel, walnuts, flaxseeds, or chia seeds. Pair these with a rainbow of vegetables and fruits to provide a wide array of vitamins, antioxidants, and anti-inflammatory benefits. For example, try salmon with a salad full of red, orange, yellow, and green veggies, topped with flaxseeds or walnuts.
Afternoon
Swap Caffeine for Immune-Supporting Drinks
Excess caffeine increases cortisol, a stress hormone that can temporarily suppress immune function. Replace your afternoon coffee with a turmeric tea or turmeric latte — curcumin in turmeric has antioxidant and anti-inflammatory properties that support immune health.
Evening
Eat Early and Light
Eating dinner earlier in the evening reduces stress on your digestive system and supports better sleep quality. Aim for lighter meals and avoid sugary snacks before bed. A 12-hour overnight fasting period can also support reduced inflammation and overall cellular health.
Optimise Your Sleep
Sleep is essential for immune function. Deep, restorative sleep allows the body’s systems to reset. Support better sleep by reducing blue light exposure from screens in the evening, limiting caffeine after 2pm, practising stress management, and moderating alcohol consumption.
The Takeaway
Supporting your immune system doesn’t have to be complicated. With simple daily habits — staying hydrated, moving your body, eating colourful and nutrient-rich foods, swapping caffeine for anti-inflammatory drinks, and prioritising sleep — you can help your body stay resilient against winter illnesses while feeling energised and healthy.