“Rather than waiting until we’re already feeling under the weather, it’s worth considering the simple, sustainable habits we can build into our lives throughout the year. From sleep and nutrition to regular movement and evidence-based supplements such as Sambucol, which combines Black Elderberry with immune-supporting nutrients including Vitamin C and Zinc, consistency is key."
Nov 11, 2026 | Dr Shireen Emadossadaty
When people think about wellness, they often immediately think about things like sleep, exercise and nutrition. These are all incredibly important, but immune health deserves to be part of that same everyday conversation. New research reveals a gap between what people know and what they actually do to look after their wellbeing.
Over 70% recognise that immune health can play a role in overall wellbeing, yet only one in five say supporting it is part of their everyday routine throughout the year. And, with almost 60% of people only thinking about immune health when illness strikes or the seasons change, it seems we’re leaving it until we need it most.
Being unwell can disrupt more than just our day. On average, Brits take 13 days to get their usual wellness routines back on track, with 27% experiencing worse sleep and 21% doing less exercise following illness.
While Brits are focusing on sleep (34%), exercise (31%) and healthy ageing (29%), just 15% are actively trying to maintain or improve their immune health. When in fact, your immune health can affect all of these attributes, and more.
So, how can we close the gap?
Dr Shireen Emadossadaty, General Practitioner and medical educator, says:
1. Eat a balanced, varied diet
What we eat plays an important role in supporting our immune system, so a balanced and varied diet is a great place to start!
Try to include plenty of fruit and vegetables, wholegrains, beans, pulses and protein sources in your daily meals. Different foods provide different nutrients, so getting a good variety is important.
A simple way to start is to include a few different colours of fruit and vegetables on your plate, swap refined carbohydrates for wholegrain alternatives where possible and include a source of protein with each meal such as fish, eggs, chicken or tofu.
It’s also worth looking after your gut health, which is closely connected to our immune system. You don’t need to overhaul your diet overnight – small, achievable changes can make a real difference over time.
2. Make sleep non-negotiable
Getting enough good-quality sleep is one of the most important things we can do for our overall health, and it plays an important role in supporting our immune system. Our sleep and immune health are closely connected – good quality sleeps helps to strengthen our immune system, during sleep our body produces proteins called cytokines that help fight inflammation and illness. Poor or insufficient sleep can weaken immune defences making us more likely to get sick.
Therefore, making rest a priority is a really good habit to get into. As a general guide, adults should aim for around seven to nine hours of sleep each night, although everyone’s needs are slightly different. Try to stick to a consistent bedtime and wake-up time, limit caffeine later in the day and give yourself time to wind down before bed.
Reducing screen time in the evening and keeping your bedroom cool and comfortable can also help. Find a routine that works for you and try to stick to it.
3. Don’t underestimate stress
We all experience stress from time to time, but it’s important to find ways to manage it as part of looking after our overall health. Stress, sleep and immune health are all closely connected. Ongoing stress can disrupt our sleep, making it harder for the body to rest and recover.
Poor sleep can weaken our immune system, making us more vulnerable to illness, while a healthy sleep routine and stress management help support out body’s natural defences. Therefore, looking after our mental wellbeing is just as important as looking after our physical health.
Try to build little moments of downtime into your day. It could be stepping outside for some fresh air, taking a few minutes to practise mindful breathing, enjoying a hobby or catching up with friends and family. There’s no one-size-fits-all approach, so find what helps you switch off and make time for it regularly. Even small moments can help us feel more balanced.
4. Keep your body moving regularly
Regular movement is great for both our physical and mental wellbeing, and it’s an important part of looking after our overall health. It helps to keep our bodies strong and healthy by improving heart health, strengthening muscles and bones and boosting energy levels. It also benefits our mental health by reducing stress, releasing feel-good chemicals called endorphins. The NHS guidance recommends adults aim for around 150 minutes of moderate activity a week. The good news is that you don’t need to spend hours in the gym to make a difference; everyday movement absolutely counts – even a little movement each day can make a big difference to our overall wellbeing.
Try to find ways to be more active that you genuinely enjoy, whether that’s going for a brisk walk, cycling to work, taking the stairs or joining a fitness class. The key is finding something that fits into your lifestyle, that you can keep doing consistently and, most importantly, that you enjoy!
5. Take a proactive approach
Don’t wait for winter. When it comes to immune health, it’s worth thinking about the little things we can do throughout the year, rather than only when we’re feeling run down or winter arrives.
Alongside eating well, staying active and getting enough sleep, consider whether you’re getting all the nutrients your body needs. Supplements can also form part of a proactive approach to immune health.
Look for science-backed ingredients such as Black Elderberry, naturally rich in anthocyanins with antioxidant properties, alongside key nutrients such as Vitamins C and D and Zinc which support the normal function of the immune system.
Sambucol combines Black Elderberry with multiple immune-supporting nutrients in convenient liquid and gummy formats, providing a simple way to make immune support part of your everyday routine.
Ultimately, consistency is key. Small, manageable habits that you can maintain throughout the year can help make looking after your immune health feel just as natural as looking after your sleep, nutrition or fitness.
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