Boost Your Immunity Naturally: Part 2
4 Science-Backed Strategies for Immune Health and Resilience.
Your immune system is your first line of defence, working around the clock to protect you from illness and keep you feeling your best. The good news? There are many ways you can support it! By focusing on general good health practices and habits, you can build resilience and boost your body’s natural defences without going to extraordinary lengths and expense to achieve it. Here are four of the easiest, science-backed ways to support your immune health—starting with something as simple as getting enough sleep!
1. Sleep: Your Body’s Most Underrated Superpower
“There is no tissue within the body and no process within the brain that is not enhanced by sleep or demonstrably impaired when you don’t get enough of it.” — Professor Matthew Walker, University of California
According to the National Sleep Foundation, adults typically need seven to nine hours of sleep per night to function at their best. From sitting in rooms and conversations with friends and clients, I know there are far too many people getting nowhere near enough. And the problem with that is 👇
Lack of Sleep = Weakened Immunity
Just a few nights of inadequate sleep can have the same effect as staying awake for 24 hours straight? It’s straight up bananas! Even more alarming:
A lack of sleep ages you by a decade in terms of wellness and vitality.
Just one week of sleep deprivation can cause blood sugar levels to become dysregulated, reaching levels seen in pre-diabetes.
During daylight savings time, there’s a **24% increase in heart attacks……..**compared to a 21% decreasewhen we gain an extra hour of sleep!
Over time, chronic sleep debt weakens your immune system, increases fatigue and stress, and reduces cognitive function.
The Easy Fix: Take a Nap!
If your sleep schedule is all over the place, a well-timed nap can help.
How Long Should You Nap For?
10-20 minutes: Reduces sleepiness, boosts energy, and improves mood.
20-30 minutes: Enhances creativity and sharpens memory.
30-60 minutes: Improves decision-making and recall.
60-90 minutes: Moves you into REM sleep—critical for problem-solving, creativity, and reducing negative emotions.
How to Create the Perfect Nap Environment
Choose a dark, quiet, comfortable space.
Keep the temperature cool and comfortable.
Aim to nap between 1:00 pm and 3:00 pm to avoid disrupting nighttime sleep.
Set an alarm to avoid oversleeping.
Use sleep aids like an eye mask, neck pillow, or lavender essential oil.
2. Intermittent Fasting: A Longevity and Immune Health Hack
Back in the day, Professor Roy Walford (a pioneer in gerontology) shook up the science world as the first person to demonstrate how calorie restriction could extend lifespan by up to 50% in animals and primates.
His work unveiled some of the benefits of fasting including:
Better-working mitochondria (your cells’ energy producers)
Improved protein production
Healthier blood sugar levels, blood pressure, and body weight
And led to the CRON-diet* (Calorie Restriction with Optimal Nutrition), which emphasises a nutrient-dense, antioxidant-rich diet with fewer calories to promote resilience and longevity.
How You Can Get Started With Intermittent Fasting Today
Begin with a 12-hour overnight fast (e.g., finish eating by 7/8 pm and don’t eat again until 12 hours later).
Gradually extend fasting periods to 14-16 hours - if it feels right for you.
Stay hydrated with water and herbal teas.
Listen to your body—fasting should feel good, not forced.
*(If you want a tried-and-tested ****28-day calorie-restricted meal plan to test drive ***DM me for details!)
3. The Vagus Nerve: Stress, Immunity, and Resilience
When we’re exposed to stress over a long time, cortisol levels will rise, suppressing immune function and making you more vulnerable to illness.
One key player in managing stress is the vagus nerve—a powerful link between your brain and body that regulates stress, inflammation, and immunity. Long-term stress weakens vagal tone, but you can retrain it with simple exercises:
3 Ways to Stimulate the Vagus Nerve
Deep Breathing: Try diaphragmatic breathing—inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly for 6-8 seconds.
Cold Exposure: Dunk your head in ice-cold water (pretend it’s Halloween) and keep it there as long as you can.
Humming, Gargling or Chanting: The vibrations activate the vagus nerve and promote relaxation.
4. Walking: An Immune-Boosting Superpower
We often think of walking as just a way to get from A to B, but neuroscientist Shane O’Mara argues it’s much more than that. In his book In Praise of Walking, he explains how walking supercharges immunity by improving circulation and helping immune cells move efficiently throughout the body.
Why Walking is an Immune Booster:
Enhances immune cell circulation
Lowers chronic inflammation (a key driver of disease)
Reduces stress levels
Improves blood flow to organs and muscles
The best part? It’s free, simple, and requires zero equipment. So, if you’re looking for an easy way to boost immunity, reduce stress, and feel better overall, start with a daily walk and work up to 10,000 steps. Your body and immune system will thank you!
Practice Makes Progress
Hopefully, you can see by now that getting healthy doesn’t have to be complicated.
I challenge you to pick one or two things you’re not already trying and give them a go. Practice it/them consistently for at least 30 days. If you’re benefitting from any of my tips, write to me and le me know so I can cheer you on!
