There are several key factors that help to keep your immune system healthy and strong. The best thing to do is make healthy lifestyle choices, such as ^{2, 3}

• Getting enough sleep 

• Eating a wide range of healthy foods like fruits and vegetables 

• Drinking enough water 

• Maintaining good hygiene 

• Practice stress-reducing activities such as meditation, mindfulness, or connecting with family and friends 

Key nutrients to help support healthy immunity

Poor nutritional status is associated with decreased immune health.¹⁰ Including key nutrients as part of a well-balanced diet can improve your nutrition and help support and maintain your immune health.

• PROTEIN is important for the structure and function of your cells. Protein is important for your brain, immune system, and gut mucosal function. Great protein sources include eggs, milk, fish, lean meats, chicken, vegetables, soy products, nuts, and seeds.¹¹

• VITAMIN A maintains normal reproduction, vision, and immune function to fight infections.¹¹ Vitamin A sources include leafy green vegetables, carrots, sweet potatoes, pumpkin, as well as soy products, nuts, and seeds.¹²

• VITAMIN D is vital for maintaining the immune system and helps with calcium absorption. Some food sources of Vitamin D include fortified foods (milk, yogurts, and cheese), fatty fish (salmon, herring, and mackerel), and eggs.¹¹ 

• VITAMIN C supports the skeletal and vascular system and can help the immune system.^{11, 13} Food sources of vitamin C include citrus fruits, strawberries, broccoli, and sprouts.¹¹ 

• VITAMIN E protects immune cells due to its role as an antioxidant.¹³ Sources of vitamin E include vegetables, the fats of meat, poultry, and fish.¹¹ 

• ZINC supports the structure of the protein in your cells – this means it helps support the function of your immune system. Zinc is found in various foods, including meats, fish, poultry, cereals, and dairy foods.¹¹

Looking after your immune system

When you are unwell, your body will increase the production of stress hormones, which can raise your blood glucose levels.¹⁰ Some studies have also shown that spikes in your blood glucose levels can impact your immune system.¹¹

There are a few tips that you can take on board to help with your diabetes management plan. These include:¹⁰

• Testing your blood glucose levels regularly to make sure that you remain within your target range

• Eating foods that you can tolerate; this may include having small low-fat snacks regularly and consuming nutritious foods with the vitamins and minerals you need

• Drinking lots of water to prevent dehydration

• Seeking medical advice if you have symptoms such as breathlessness, nausea and vomiting, and abdominal pain.

Talk to your doctor about what you can do for your diabetes when you are unwell.

1 Health Direct. Immune System. Available at: https://www.healthdirect.gov.au/immune-system.  

2 Nutrition Australia. Supporting your immune system. Available at: https://nutritionaustralia.org/division/qld/supporting-your-immune-system/.  

3 Harvard Health Publishing. How to boost your immune system. Available at: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system. 

4 Glucerna Product Label.  

5 Abbott. Data on File.  

6 West SG, et al. Diabetologica. 2005;48(1):113–22. .  

7 Bevilacqua A, et al. Int J Endocrinol. 2018;2018:1968450.  

8 Dang NT, et al. Biosci Biotechnol Biochem. 2010;74(5):1062-1067.  

9 Yamashita Y, et al. J Agric Food Chem. 2013;61(20):4850-4854. 

10 Bresnahan KA et al. Adv Nutr 2014; (5): 702-711.  

11 National Health and Medical Research Council, and Ministry of Health. Nutrient Reference Values. Available at: https://www.nrv.gov.au/nutrients/. 

12 Health Direct. Vitamin A. Available at: https://www.healthdirect.gov.au/vitamin-a. 

13 Walsh NP. Sports Med 2019; 49(Suppl 2): S153-S168.