Building Immunity in a Busy World

Introduction

In a world that never slows down, building strong immunity is not about doing more—it’s about doing the right things consistently. Your immune system is an amazing collection of various organs and cells that functions to protect you from harmful pathogens

In a world that never slows down, building strong immunity is not about doing more—it’s about doing the right things consistently. Your immune system is an amazing collection of various organs and cells that functions to protect you from harmful pathogens¹.With time constraints and hectic schedules, strengthening immunity has become challenging. Lifestyle choices significantly impact the body’s immune system. Irregular meal pattern, long working hours, stress, inadequate sleep and an unhealthy diet are some of the factors that can weaken your immune system².

Maintaining a well- functioning immune system requires consumption of a balanced diet,  providing a variety of macro and micronutrients; Alongside, adopting a proactive approach towards making lifestyle modifications in strengthening the immune system for long-term wellness is the key to a healthy active life.

Immune System

A healthy, well-functioning immune system helps safeguards the human body from diverse threats, including deleterious microorganisms such as bacteria, fungi and parasites.³ It also helps in recognizing and neutralizing harmful foreign substances from the environment.

Influence of Nutrition on Immune Response

It is widely known that nutrition plays an important role in supporting immune response⁴. The nutrients from balanced diet exert significant effects in initiating immune response. When the intake of immunity-supporting nutrients is insufficient, the supply of these elements to the immune system cells is reduced, and immunity is affected, especially in immune compromised individuals.

Role of Nutrients in Building Immunity

Various nutrients from the food play an important role in supporting the body’s defense mechanisms. Protein has a very important role to play in building immunity. The micronutrients that have been identified as crucial for the growth and function of immune cells include vitamin A, C, E, zinc, iron, copper, folic acid and selenium.⁵ The role of these nutrients to support the immune system in several ways are mentioned below:⁵

• Protein– Protein is digested to give amino acids which are the building blocks needed to produce antibodies, immune cells that help the body fight infections effectively.
• Vitamin A – Helps to maintain the first line of defense which is the gut lining. Along with that it helps maintaining skin texture and supports proper functioning of immune cells.
• Vitamin C – Acts as a powerful antioxidant and plays a role in developing the white blood cells that fight infections. Foods such as oranges, guava, grapefruits, kiwi, capsicum, broccoli, and strawberries are rich in vitamin C.
• Vitamin E –It is a strong antioxidant
• Iron – Very important for an effective response to infection . Iron supports the growth and activity of the immune cells . Lean meat, green leafy vegetables, bajra, lentils and beans are rich in iron.
• Zinc – Zinc has a role to play in reducing the duration and severity of infections. Dietary sources include dairy, wholegrain cereals (oats, brown rice), lentils, chickpeas, nuts and lean meat
• Selenium – Essential to support antioxidant defenses and the body’s ability to fight viral infections. Good sources of selenium are Brazil nuts, dairy products, mushrooms, broccoli, cereals, onion, meat and fish.
• Copper, Folic Acid. – Supports the development and maintenance of immune cells

Building Immunity

You can develop a strong immunity and achieve good health by following these healthy habits:

• Consume a balanced diet, including adequate intake of fruits and vegetables rich in micronutrients that support the immune cells. Protein should be consumed in every meal to meet the daily requirements as protein plays a vital role in supporting immune function. The fiber present in fruits and vegetables also helps your gut microbiome to produce beneficial microbial metabolites, such as short-chain fatty acids, that strengthen the immune system.⁶ Similarly probiotics and prebiotics also help in maintaining gut health which directly impacts the immune system in the body⁷.
• Exercise for about 150 minutes per week. Research suggests regular moderate exercise has anti-inflammatory effects, improves immune surveillance, produces antibodies and stimulates immune defenses against various infections in healthy individuals.⁸
• Prioritize adequate amount of sleep, as sleep loss can negatively impact the immune system. Lack of sleep can lead to inflammation in the body which increases the risk for metabolic and cardiovascular disorders. adult aged between 18-60 years needs 6-8 hours of sleep.⁹
• Alleviate stress as it triggers the release of a hormone called cortisol that suppresses the immune functions.¹⁰ Relaxation techniques like meditation, yoga and deep breathing exercises can help reduce stress levels that can support the immune system.

A strong immune system is the framework for optimal health, productivity and overall well-being. But often while focusing on professional pursuits and other responsibilities, prioritizing health takes a backseat. It is important to understand that a healthy diet and lifestyle habits are integral in keeping this framework strong and reducing the incidences of illnesses.  Scientifically designed beverages like Complan Viemax can help bridge the nutritional gaps amidst busy schedules. Complan Viemax provides 31 vital nutrients, including nutrients like Vitamin A, E, C, zinc, etc., which support immunity.  The key to strong immunity is consistency to prioritize nourishment, rest, and balanced diet to stay healthy and happy.

Reference

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2. de Frel, D. L., Atsma, D. E., Pijl, H., Seidell, J. C., Leenen, P. J. M., Dik, W. A., & van Rossum, E. F. C. (2020). The Impact of Obesity and Lifestyle on the Immune System and Susceptibility to Infections Such as COVID-19. Frontiers in Nutrition, 7, 597600. https://doi.org/10.3389/fnut.2020.597600

3. Sabir, S., & Jan, A. (2025, December 1). Physiology, immune response. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539801

4. Munteanu, C., & Schwartz, B. (2022b). The relationship between nutrition and the immune system. Frontiers in Nutrition, 9, 1082500. https://doi.org/10.3389/fnut.2022.1082500

5. Gombart, A. F., Pierre, A., & Maggini, S. (2020b). A review of micronutrients and the immune System–Working in harmony to reduce the risk of infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236

6. What You Really Need to Do to Boost Your Immunity. Available at https://www.cuimc.columbia.edu/news/what-you-really-need-do-boost-your-immunity. Last accessed on 24th February 2026.

7. Shi, N., Li, N., Duan, X., & Niu, H. (2017). Interaction between the gut microbiome and mucosal immune system. Military Medical Research, 4, 14. https://doi.org/10.1186/s40779-017-0122-9

8. Wang, J., Zhao, W., Ding, J., & Li, Y. (2025). The effect of physical activity on anti-infection immunity: a review. Health Information Science and Systems, 13(1), 45. https://doi.org/10.1007/s13755-025-00360-8

9. About Sleep. Available at https://www.cdc.gov/sleep/about/index.html#cdcreference_3. Last accessed on 24th February 2026.

10. Alotiby, A. (2024). Immunology of Stress: A review article. Journal of Clinical Medicine, 13(21), 6394. https://doi.org/10.3390/jcm13216394