I haven’t been ill in over five years. The last time I experienced a significant illness was in March 2020, when I contracted the coronavirus. I shared that experience in my post, “How I Survived Coronavirus Infection.” Fortunately, my strong immune system helped me get through it with relatively mild symptoms.
Since then, I’ve felt the onset of a sniffle several times, but it never progressed into anything serious. It’s truly remarkable to see how resilient my immune system has become, capable of fending off even the common colds that many people deal with throughout the year, especially during winter. I’m often in close contact with many people, some of whom show clear signs of being unwell, yet I remain unaffected.
I believe two key factors are at work here. One is the robust natural immunity that I’ve developed, possibly not just against SARS-CoV-2, but a broader range of coronaviruses as well.
The second factor is my lifestyle and the habits I maintain to support both my overall health and a strong immune system:
- Healthy nutrition
- Physical exercise
- Supplements
- Positive state of mind
HEALTHY NUTRITION
Personally, I believe that healthy nutrition is the most important factor in maintaining a strong immune system. However, it’s not something you can achieve overnight, it needs to become an integral part of your lifestyle.
I began paying close attention to my diet around eight years ago. Since then, I’ve eliminated all ultra-processed foods and now consume only natural or minimally processed options.
Let me share a few examples to give you a clearer picture of what my diet looks like.
WHAT DO I NOT EAT?
Let’s start with the things I avoid. First and foremost, I never eat junk food. For me, that includes anything sold at fast food outlets. I don’t even consider it real food, just edible products stripped of nutrients and loaded with harmful, unhealthy ingredients.
I often feel a bit disheartened when I walk past these places and see them packed with people. Still, it’s not my place to tell anyone what to eat. Ultimately, we each have to educate ourselves and make choices that serve our long-term well-being.
I also never buy ready-made meals. This might sound unusual to people in countries where factory-produced meals are uncommon. But in the UK, they’re everywhere. Walk into any supermarket and you’ll find entire aisles filled with pre-packaged, factory-made products that just need to be microwaved and eaten.
WHAT DO I EAT FOR STRONG IMMUNE SYSTEM?
I predominantly eat natural, wholesome foods with minimal processing. When you, like me, eliminate many common foods from your diet, it can be hard to imagine what’s left to eat. But it’s not as limiting as it seems.
I consume plenty of vegetables and some fruit, but in moderation, since fruit contains fructose, a type of sugar. My diet also includes eggs, cheese and a variety of meat – beef, poultry and fish. When it comes to fish, I focus on oily varieties like sardines, mackerel and wild salmon because they’re excellent sources of Omega-3 fatty acids. These essential fatty acids, EPA and DHA, must be obtained daily through diet or supplements, as our bodies cannot produce them. I limit tuna consumption to once a month due to its mercury content.
For beef and poultry, I choose only grass-fed and free-range or organic options. I also eat lots of salads and regularly make my own hummus, which has a low glycemic index of around 15, so it doesn’t cause blood sugar spikes.
Nuts are my go-to snacks when I feel a little hungry. A handful of walnuts, almonds or cashews keeps me satisfied between meals far better than ultra-processed snacks. These nuts contain very few carbohydrates and minimal sugar, making them an ideal snack choice.
Thanks to this diet, I rarely feel hungry and can easily go from one meal to the next without discomfort.
The key point is that I nourish my body daily with healthy, essential nutrients while minimizing intake of harmful or toxic substances. I believe this is a major reason why my immune system is so strong.
PHYSICAL EXERCISE
At home, I consistently work out at the gym at least four times a week. Many people I know do the same, but I also know others who find exercising difficult. After every session, I feel energized, sleep better and eat well. When I travel and miss workouts, my body reacts. I feel heavier almost immediately.
I truly believe regular physical exercise contributes significantly to my strong immune system. Strength training, in particular, can literally reverse aspects of aging, promoting longevity. No matter your age, it’s never too late to start lifting weights and once you start, never stop. This is exactly what I do. I wake up each day full of energy and go through my day feeling my best, despite my age.
SUPPLEMENTS
To further support my immune system, I take supplements alongside my nutrient-rich diet. Ideally, eating good natural foods should provide all essential vitamins and minerals, but two things complicate this. First, even the best organic vegetables may come from nutrient-depleted soil, which is hard to verify. Second, nutrient absorption varies from person to person – you are only as healthy as what your body can absorb. A healthy gut is crucial for overall health and immune function.
Some nutrients aren’t easily obtained in sufficient amounts from diet alone. For example, magnesium, essential for many bodily functions, is almost impossible to get enough of through food, so I always take it as a supplement.
Turmeric, common in Indian cuisine but less used in Western cooking, is another supplement I take regularly since I don’t cook with it.
In winter, I increase my Vitamin D3 intake because limited sunlight reduces our body’s ability to produce it. Vitamin D3 is vital for immune health and bone strength.
POSITIVE STATE OF MIND
Beyond diet, exercise and supplements, I believe a positive state of mind plays a vital role in my wellbeing and immune resilience. Although intangible and hard to define, for me, a positive mindset means being in harmony with myself – knowing what I want and working steadily toward my goals.
Eliminating negativity, whether from others or adverse situations, is crucial. I’ve learned that what matters most is having ample free time to do what makes me happy, being surrounded by loyal and trustworthy friends and valuing experiences over material possessions. While I’m grateful for financial comfort, I prioritize travel and writing this blog as sources of joy.
A positive state of mind often comes with age and wisdom, but it requires conscious effort and ongoing work. It doesn’t happen automatically.
HOW CAN YOU BUILD STRONG IMMUNE SYSTEM?
I hope that this post will inspires some readers to take steps toward a healthier, more energetic life. It’s never too late to start making positive changes, especially those that enhance your health and vitality.
Examine your diet and make necessary adjustments. Eliminate junk and ultra-processed foods, avoid refined sugars and minimize high-carb foods, especially white flour products. Eat plenty of high-quality vegetables.
If you’re not already active, start exercising. You don’t have to join a gym, daily long walks are excellent, particularly as we age.
Consider supplements: a good multivitamin, extra Vitamin C, magnesium and fish oil should be part of everyone’s routine. Additional supplements can be added based on specific needs, but these basics support overall health.
Stay healthy, positive and live a long, happy life.
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