Key points from article :
Many products and activities claim to "boost" the immune system, but is there real evidence to support them? While cold water swimming is often touted as a way to strengthen immunity, research shows that any short-term increase in infection-fighting cells quickly returns to normal, with no proven reduction in colds or infections. However, regular exercise may have long-term benefits, potentially slowing immune system ageing and reducing susceptibility to illness.
Vitamins and supplements also have mixed evidence. While deficiencies in vitamin C and D can impair immune function, taking extra does little for most people. The benefits of probiotics and herbal remedies like echinacea and turmeric remain uncertain. Interestingly, immune function follows a daily rhythm—strongest in the morning and declining later in the day—suggesting that timing might play a role in how our bodies respond to infections and vaccines.
More than boosting immunity, protecting it is key. Smoking and obesity weaken immune defences by damaging lung tissue and increasing inflammation, while chronic stress can suppress immune function. Simple steps like reducing stress, maintaining a healthy lifestyle, and even using saline nasal sprays at the first sign of illness may help prevent infections. Ultimately, the best way to enhance immunity against specific diseases remains vaccination—not trendy "immune boosters."
