Supercharge Your Immune System

Your guide to thriving inside and out in a challenging world

While the challenges we face now — and in the future — range from climate change to chemical and environmental pollution, the human immune system is still the most sophisticated defence network ever designed.

If you want to strengthen that system and reduce your chances of being benched by illness, what can you do beyond imitating biohacking multimillionaire Bryan Johnson (whose days are consumed by tedious routines linked to his quest to be immortal)?

Good genes help. Research carried out by the New England Centenarian Study has identified at least 27 genetic signatures that appear to be associated with longevity. But a radical rethink of the habits that underpin your everyday life, rather than a $300 supplement, may be the smartest route towards having the time and energy to leave a legacy.

Detoxing for longevity

Modern life is a cocktail of environmental toxins, from endocrine disrupting chemicals in skincare to microplastics infiltrating our bloodstream, says Sydney GP Dr Michael Elstein, author of “Immune Apocalypse”. “We are surrounded not only by chemicals but by plastics,” he says.

Research has linked microplastics with an inflammatory response in the immune cells.

Women use about 12 personal care products a day, containing dozens of chemicals, they are only tested for short-term problems like irritation not long-term safety, says Dr. Kathryn M. Rexrode, associate professor of medicine and chief of the Division of Women's Health at Harvard Medical School.

An American study by the Environmental Working Group has previously found these chemicals may act as endocrine disruptors, carcinogens and neurotoxins.

At the same time, much of our food is sprayed with industrial chemicals that add to the liver’s detox load, while emerging research suggests a link between microplastic exposure and impaired glucose metabolism  that can lead to diabetes, says Dr Elstein.

“They also alter gut flora essential to immunity and trigger inflammation.”

What you can do:

Drink clean, filtered water to flush out toxins, says naturopath and herbalist Amanda Callan, owner of Herb Remedy, Byron Bay, but don’t drink it out of a plastic bottle — try stainless steel — and fit a filter to your kitchen tap.

Elevate liver function by cutting down on or avoiding alcohol and consuming bitter vegetables such as rocket and artichoke, Callan adds. “Dandelion tea or coffee also helps support detoxification pathways.”

You could also consider an herbal or supplement that contains the liver-friendly herb St Mary’s thistle, suggests Dr Elstein. “Most people don’t take it, but many should. By the time your liver enzymes are elevated, your liver is in serious dysfunction.”

This herb should not be taken by pregnant or breastfeeding women, people with certain types of cancer or heart disease, or some people with allergies. Check with your doctor.

For an easy fix, reduce the use of chemical-laden household and personal products and opt for luxurious, natural brands. And beware of cheap supplements that are full of fillers — practitioner brands such as Metagenics or a high-quality over-the-counter brand like Bioceuticals, are best.

If a getaway is in order, elite wellness retreats from Switzerland to Costa Rica now include infrared saunas, cryotherapy, and hyperbaric oxygen chambers — not just for rejuvenation, but to support cellular detox and immunity.

Food as future medicine

A 2024 review of ultra processed foods, published in the British Medical Journal, found "strong evidence" that eating ultra-processed foods can put you at higher risk of 32 different health problems, both physical and mental — and even early death.

Chemicals in food contribute to the toxic load your liver must process. Poor diet, especially if it is high in refined gluten and dairy — the foods that cause most gut reactions and can affect the liver — is also an immune suppressor, says Dr Elstein.

What you can do:

Maximise your intake of unprocessed, preferably organic, fruit and vegetables. Callan recommends a farmer’s box – “shop local, eat seasonal”, she says.

According to Ash Martin, culinary director of Eden Health Retreat: “When fruits and vegetables are harvested at the right time, they retain more nutrients, offering a higher concentration of vitamins, minerals and antioxidants.”

Citrus fruits, berries and broccoli are excellent sources of vitamin C; foods like sweet potato, spinach and broccoli are high in vitamin A essential for the development and function of immune cells including T cells and natural killer cells; and ginger and turmeric have antioxidant and inflammatory properties.

Functional foods such as fermented vegetables support gut health, omega 3-rich seafood (excepting farmed salmon because of concerns about the environmental impact and higher levels of toxins such as dioxins) helps reduce inflammation; adaptogenic herbs such as ashwagandha or rhodiola may support immunity and mood.

Callan suggests growing some of your own common herbs, such as sage and thyme, in pots or window boxes. “They are high on the ORAC scale that measures antioxidant capacity and support natural detoxification.”

Rethink the quick fix

Antibiotic overuse not only destroys immune-boosting gut bacteria, but antibiotic-resistant bacteria is one of the biggest threats to our future, says Dr Elstein. While antibiotics can be lifesavers in the case of several bacterial infections, overuse is leading to one of the top, global health threats, antibiotic resistance.

Instead of expecting to get a prescription , think about diet and the nutrients needed to boost the immune system. “Zinc is a major one and most peoples’ zinc levels are low. Vitamin B12 is also important for the immune system and most of us are not getting enough. Some simple tests can measure levels of both.”

He adds that vaccines are only a small part of the picture when it comes to immune health.

The influenza vaccine's effectiveness generally falls within a range of 30-60%, meaning a vaccinated person is 30-60% less likely to experience a negative health outcome compared to an unvaccinated person, according to the Department of Health.

What you can do:

Focus on strengthening your immune system to defend against ever-mutating viruses, says Elstein. Future fitness will depend on the baseline vitality of our cellular defences, or how strong our immune system is to fight external threats.

Combatting the most dangerous immune destroyer

As climate disasters and the ever-rising cost of living cut a swathe through the everyday world, take extra measures to protect your nervous system, which is the foundation of a resilient immune system.

Chronic stress triggers cortisol surges that suppress immune repair, degrades sleep and even accelerates telomere shorting — one of the key biological markers of ageing, explains Callan.

“When stress is high, you also don’t digest food well,” says Dr Elstein.

What you can do:

Physical exercise, from vinyasa yoga to cardiovascular training, activates immune cells and balances hormonal rhythms. Massage, time with friends, or even watching a comedy, also helps release stress.

5 Superhuman Commandments

1.     Reject toxins. Never smoke and avoid chemically laced products.

2.     Stay grounded in nature and return to natural rhythms through seasonal eating, natural movement and restorative sleep.

3.     Schedule a digital sunset. An hour before bed, power down. Weekly, turn off completely. Exposure to blue light from electronic devices at night can disrupt the body’s biological clock and may make use more vulnerable to disease, according to Harvard Health. Try wearing orange glasses to cut blue light.

4.     Prioritise 7 to 8 hours of quality sleep. Eat early, avoid alcohol, take a magnesium bath and use herbal teas like camomile and skullcap to reduce restlessness. Relax with mindfulness apps like TFN or Smiling Mind.

5.     Eat organic, natural foods as much as possible. Read labels and avoid chemical additives, especially glucose syrup, artificial colourings, unnatural flavourings and unnecessary preservatives.

This article by Helen Hawkes originally appeared in Winning Magazine.