Your immune system is like a muscle, it needs to be challenged to stay strong. Exposure to controlled stressors helps it adapt, build resilience, and fight off illness more effectively. Modern lifestyles often weaken immunity through excessive sanitisation, lack of movement, and poor nutrition, making us more vulnerable to infections and chronic diseases.
Hot and cold showers boost circulation and increase white blood cell production. Saunas and ice baths reduce inflammation and improve immune response. Cryotherapy enhances recovery and stimulates the production of protective proteins. Contrast therapy strengthens the autonomic nervous system and improves stress adaptation. Exercise reduces chronic inflammation, boosts immune cell activity, and lowers the risk of early mortality—one study found that regular exercise can reduce the risk of all-cause mortality by up to 30% (British Journal of Sports Medicine).
Exposure to natural environments strengthens immunity. Intermittent fasting triggers autophagy, a process that clears out damaged cells and strengthens immune defences (Cell Metabolism)
Not sure which programme is right for you?
Strengthen Your Immunity with Hot and Cold Exposure
Alternating between hot and cold exposure, such as hot-cold showers, saunas, ice baths, and cryotherapy, strengthens the immune system, improves circulation, and promotes recovery by enhancing blood flow and oxygen delivery. Cold exposure boosts norepinephrine levels, reducing inflammation and improving focus, while heat exposure, especially in saunas, lowers cardiovascular disease risk. This practice stimulates the lymphatic system, aids detoxification, and strengthens the body's stress response, improving overall immune resilience and muscle recovery.
Sitting is the new smoking
Regular exercise, including a combination of light, resistance, and cardiovascular training, reduces the risk of mortality by 40% and can add 7 years to life expectancy. A well-balanced routine of 150 minutes per week, or 30 minutes on 5 days, strengthens skeletal muscle mass, enhancing disease resilience and survival rates, especially against conditions like cancer cachexia. This routine supports cardiovascular health, insulin sensitivity, and metabolic flexibility, while maintaining muscle mass helps the body stay metabolically active and better fight illness. However, recovery is crucial to avoid overtraining and elevated cortisol levels for long-term health and longevity.
