Strengthening the immune system is often seen as a seasonal concern, but new research suggests it should be part of everyday life. Scientists and health professionals say that immunity depends not only on biology but also on psychological and lifestyle factors.
A recent study, published in the journal Immunity, identified a genetic signature that can predict how severely someone might respond to infections. Researchers described it as a new way to measure immune health, showing that people may appear healthy while their immune systems are under stress. The findings add weight to calls for a more holistic understanding of immunity that goes beyond short-term fixes and supplement trends.
Tina Chummun, a UKCP-accredited psychotherapist and founder of Care2Counsel, says she views immune health as both biological and psychological. “Chronic stress activates the hypothalamic–pituitary–adrenal axis (HPA), increasing cortisol and weakening immune defences. Calming the nervous system through rest, connection and mindfulness strengthens immune resilience.”
She also draws on Ayurvedic traditions from her South Asian heritage, which emphasise using natural ingredients as part of daily health routines. “Regularly and intentional consumption of spices such as cinnamon and cardamom contain anti-inflammatory and antioxidant properties that naturally support immunity. True immune health means integrating body, mind and cultural nourishment, protecting ourselves not just from illness, but from disconnection.”
General practitioner and founder of Dr. Derme Dr Thuva Amuthalingam agrees that immune health is a long-term commitment rather than a quick fix. “As a GP and skin specialist, I view immune health as the foundation of overall well-being. The immune system doesn’t function in isolation; it’s influenced by sleep, nutrition, gut health and stress regulation. A balanced diet rich in vitamins A, C, D and zinc helps immune cells function optimally. Regular physical activity and adequate hydration support circulation and cellular repair, while good sleep enhances immune memory. Consistency, rather than seasonal bursts of self-care, is key, immune resilience is built daily, not just when we fall ill.”
Recent studies in immunometabolism have further linked nutrition and metabolic health to immune response. Researchers have found that poor diet and chronic stress can disrupt the body’s ability to regulate inflammation, leaving people more vulnerable to illness. This research supports the idea that the immune system thrives on stability, balance and connection rather than short-term interventions.
Public health experts also emphasise the importance of routine habits such as sleep and social interaction. Sleep allows the body to repair and strengthen immune memory, while regular connection with others reduces stress hormones that can weaken immunity.
Both Chummun and Dr Amuthalingam argue that modern healthcare should treat the immune system as part of an interconnected web involving mind, body and culture. Their perspectives align with growing evidence that true immune strength comes not from reacting to illness but from cultivating resilience each day through rest, nutrition, movement and mindful living.
