Immunity Hacks Experts Actually Swear By
Feeling run-down, low on energy or constantly under the weather? These science-backed tips will help keep your defences strong.
Written by: Samantha Nice
Written on: September 16, 2025
Samantha Nice is a seasoned wellness writer with over a decade of experience crafting content for a diverse range of global brands. A passionate advocate for holistic wellbeing, she brings a particular focus to supplements, women’s health, strength training, and running. Samantha is a proud member of the Healf editorial team, where she merges her love for storytelling with industry insights and science-backed evidence.
An avid WHOOP wearer, keen runner (with a sub 1:30 half marathon) hot yoga enthusiast and regular gym goer, Samantha lives and breathes the wellness lifestyle she writes about. With a solid black book of trusted contacts (including some of the industry’s leading experts) she’s committed to creating accessible, well-informed content that empowers and inspires Healf readers.
- 1. Stick to a consistent sleep schedule
- 2. Hum to boost your body’s natural antiviral defence
- 3. Get outside in the morning daylight to reset your immune rhythm
- 4. Eat more polyphenols
- 5. Take a good quality vitamin D3 and K2 supplement
- 6. Make time for contrast therapy with sauna sessions and cold water exposure
- 7. Load up on mushrooms
- 8. Prioritise quality sleep and a solid nightly routine
- 9. Keep your iron levels in check… especially women
- 10. Feed your gut properly
- 11. Give forest bathing a go
