7 Days of Immune System Tips

Here at Compass Physio and Trim Physio we pride ourselves on being here for you during the good times and the bad. Now more than ever it is crucial to look after yourself as well as your immune system to ensure it can fight off infections. If you have any questions please email us at info@compassphysio.ie.


👉 Most of us know the benefits of exercise for our hearts, waistlines, muscles and bones. However, less are aware of how it impacts our immune system, especially as we get older.

👉Unfortunately, as we age our production of antibodies slows down making us more susceptible to infections and the flu etc.

👉 However, recent studies have shown that partaking in moderate to vigorous exercise helps us to not only keep generating a high level of cells to fight off infections, it also reduces the risk of upper respiratory tract infections such as the common cold!



Sleep is so important for our immune system.

🧠Research has shown that infection-fighting cells in those aged 65 + who sleep for less than 6 hours a night are less effective in dealing with invading infections than those who sleep more.

👉Sleep deprivation also leaves us open to colds and flu.


👉Our guts contain trillions of cells that play a vital role in our immune system. For example, they produce T cells, which help to trigger immune responses and prevent autoimmune diseases.

👉Having a low-fat, high-fibre diet with plenty of vegetables promotes a broad range of gut bugs and boosts our levels of beneficial bacteria.

👉Studies have shown that a varied diet is better for your good bacteria, which is, in turn better for your immune function. So eat those greens!

Good Bacteria

Good Bacteria:

👉 Probiotics are live bacteria and yeasts that are good for you, especially your digestive system.

🧠We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.

😱You can find probiotics in supplements and some foods, like yogurt and doctors often suggest them to help with digestive problems.

Limit your Alcohol Intake:

👉As if a hangover wasn’t bad enough but drinking to excess also reduces our levels of white blood cells, which combat infections and cancer, for up to 5hours after peak intoxication!

😱Heavy drinking has also been found to disrupt our ability to fight infection by making our immune system less active and slower compared to when sober.

Stop Smoking

STOP Smoking:

🔴 Smokers are more prone to inflammatory diseases and infections such as pneumonia and the flu compared to non-smokers.

🔴Research suggests this may be due to nicotine reducing the ability of white blood cells to kill harmful microbes.

🔴Smokers also have less good bacteria and more pathogens in the upper part of the throat behind the nose, further increasing their risk of infection.

Get More Sunshine:

Our bodies naturally produce vitamin D when our skin is exposed to sunlight. Vitamin D helps to keep our immune systems in balance by promoting the development of cells that prevent the autoimmune responses seen in conditions such as inflammatory
bowel disease, multiple sclerosis and rheumatoid arthritis.

🧠Vit D is also used to help kill harmful bacteria, and supports our defences against colds and flu. A fair-skinned person only needs about 10 minutes on a sunny day to get all the vitamin D they need.

🌞Remember some sun is good, but you need to protect your skin when you plan to spend time outside.

More Sun

If you have any questions after reading our  7 Days of Immune System Tip please contact the clinic direct on 046 954 9456 or email info@compassphysio.ie

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