We all know the best way to stay healthy – drink plenty of water, eat at least five fruit and vegetables a day, and make sure you get enough exercise.

If you’re feeling a bit run down or want to keep yourself in the best condition to fight off bugs and viruses, it’s time to give your immune system a boost.

Strengthening your immune system is easier than you think. Here are some tips on how to do it.

Cut down on sugar

Reduce the amount of sugar you consume every day. Sugar is damaging to the immune system and compromises your ability to fight infection.

It also makes the body acidic, and an overly acidic body provides the perfect conditions for bacteria and disease.

Check labels for all forms of sugar such as dextrose, fructose, corn sugar, glucose and high-fructose glucose syrup and do your best to avoid them.

Reduce stress

It may seem obvious but reducing your stress levels can have a huge impact on your immune system, because when you’re stressed your immune system is suppressed, which makes you more prone to infection.

Try to take time out regularly to switch off from social media and your devices and completely relax. Engage in calming activities such as yoga, pilates and mindfulness.

Take a supplement

Research suggests that even if you have a balanced diet, it might be worth taking a multivitamin supplement to assist the body and provide it with all the vitamins and minerals it needs.

A balanced diet is not easy to achieve, so a dietary supplement will make up for what you are not getting from your food.

Get some Vitamin C

Vitamin C is vital for a strong immune system as it works to produce antibodies and boosts the activity of white blood cells.

You can get vitamin C from citrus fruit like oranges and grapefruit, but it’s also found in red peppers, kale, papaya, garlic, strawberries and Brussel sprouts.

However, vitamin C can’t be stored in the body as it is water-soluble, so regular intake throughout the day is recommended.

Eat more mushrooms

Mushrooms have recently been named a superfood as they’re packed with antioxidants, notably selenium, which helps to support the immune system and prevents damage to cells and tissues.

Shiitake and Reishi mushrooms are said to be particularly effective.

Add probiotics

Probiotics are believed to give your immune system a boost, inhibit the growth of harmful gut bacteria, and promote the production of natural antibodies in the body.

The best way to get more probiotics, or so-called ‘good bacteria’, into your body is by eating yoghurt and fermented foods such as sauerkraut and pickles.

Sources: Healthline, WebMD, The Guardian and Health Harvard.