What Does Your Immune System Actually Need From You?

Last week, I wrote about paying more attention to our immune health as the seasons begin to change.

But after writing it, I kept thinking about something.

We hear so much about "boosting" the immune system.

Take this vitamin. Try this supplement. Eat this food. Drink this.

There's always something we're being told we need.

But is that really the way we should be thinking about our immune health?

I don't think our bodies are always asking us to find something new to add.

Sometimes they're asking us to take better care of the things we already know matter.

And if you're busy, working, caring for other people, managing a household, building a business, or simply trying to keep up with life, some of those basic things can easily get pushed aside.

I know. I've done it too.

So what does our immune system actually need from us?

Maybe the answer isn't as complicated as we've made it.

Let's Start With Sleep

How often have you said, "Let me just finish this one thing before I go to bed"?

Then one thing becomes three.

I can certainly be guilty of this, especially when I'm working on something and want to finish it.

For those of us who are used to getting things done, sleep can easily become the thing we borrow from.

We tell ourselves we'll catch up later.

But sleep isn't wasted time.

Our immune system is active while we sleep, and research continues to show that getting enough good-quality sleep matters for normal immune function. NIH even notes that people who don't get enough sleep may be more likely to get colds and other infections.

That's made me think differently about sleep.

Rest isn't what we do after we've taken care of everything else. It's part of taking care of ourselves.

And sometimes the best thing we can do for tomorrow is simply go to bed tonight.

What About Food and Water?

This is another area where I think we can make things unnecessarily complicated.

We hear about "superfoods" and special drinks that are supposed to do wonderful things for our immune system.

I'm not saying nutrition doesn't matter. It absolutely does.

But instead of always asking, What's the best food for my immune system?, maybe a better question is:

Am I consistently giving my body what it needs?

Am I eating nourishing meals?

Am I eating enough fruits and vegetables?

Am I getting enough protein?

Am I drinking enough water?

Hydration has become one of those very simple things I pay much more attention to now.

Nothing fancy.

Water.

And I've noticed something in my own body: when I stay on top of my hydration, I simply feel better. My energy is steadier, and I don't get to the end of the day realizing I've barely had anything to drink.

I'm not saying water prevents me from getting sick.

I'm saying it's one of the basic ways I've learned to take better care of myself.

Sometimes simple really is simple.

Morning Light Has Become Important to Me Too

If you've been reading the Restoration Minute for a while, you've probably heard me talk about morning light.

It's become part of my routine.

When I can, I get outside in the morning.

There's actually a reason light matters.

Our bodies run on an internal 24-hour clock, often called our circadian rhythm. Light is one of the main signals that helps keep that clock aligned. And our circadian rhythm is connected not only with when we sleep and wake, but with many processes throughout the body, including immune activity.

I'm not suggesting that standing outside in the morning is going to stop you from catching the flu.

That's not what I'm saying.

What I can tell you is that morning light has become one of the ways I help set the rhythm of my day, and I notice that I feel better when I'm consistent with it.

For me, that's reason enough to keep doing it.

Movement Doesn't Have to Be Complicated Either

I walk.

Sometimes that's really all it is.

I've come to appreciate walking because I can actually keep doing it.

I'm not trying to punish my body or prove anything. I'm moving because my body was designed to move.

And regular physical activity has benefits for immune health too. Research looking across multiple studies has found an association between regular physical activity and lower risk of community-acquired infectious illness.

But I think we sometimes hear "exercise" and immediately imagine that we have to do something intense.

We don't.

If you haven't been moving, maybe your starting point is a ten-minute walk.

Then tomorrow you do it again.

The goal isn't to exhaust yourself.

It's to make movement part of your life.

And Then There's Stress

This is the one we can't ignore.

You can eat well, drink your water and go for your walk, but if you're constantly running from one thing to another and never allowing yourself to recover, your body knows.

Sometimes we become so used to stress that we don't even recognize it anymore.

We're functioning.

We're getting things done.

We're showing up.

Everyone thinks we're fine.

But inside, we're tired.

Our immune system doesn't live separately from the rest of our body. Sleep, stress, nutrition, physical activity, age, medications and existing health conditions can all be part of the bigger picture.

That's why I don't believe taking care of our health should be reduced to one supplement or one habit.

We have to look at the whole person.

Hepatitis B Taught Me This in a Very Personal Way

Living with chronic hepatitis B for so many years taught me that I couldn't control everything that happened to my body.

That was hard for me to accept at times.

I couldn't control every lab result.

I couldn't control how my body would respond to every treatment.

I couldn't guarantee what would happen next.

But I could become more involved in how I cared for myself.

I could learn.

I could ask questions.

I could pay attention.

I could keep my appointments.

I could take my medications as prescribed.

I could notice what helped me feel better.

And I could become more consistent with the small things that supported my overall health.

That's still how I approach my health today.

Not from fear.

Not from trying to control everything.

But from asking:

What does my body need from me today?

Sometimes the answer is rest.

Sometimes it's water.

Sometimes it's food.

Sometimes it's movement.

Sometimes it's stepping outside.

And sometimes it's admitting, Bunmi, you've done enough for today.

I'm still learning that one.

There Isn't One Thing

If there's one thing I hope you take from this week's Restoration Minute, it's this:

Your immune system doesn't need you chasing every new thing that promises to "boost" it.

It needs a body that is being cared for.

And that won't look exactly the same for everyone.

Your age matters.

Your health history matters.

The medications you're taking matter.

If you're living with diabetes, liver disease, an autoimmune condition, cancer, or another chronic condition, your needs may be different from someone else's.

That's where knowing your own body and working with your healthcare team becomes important.

We don't need to be afraid.

But we do need to be informed.

We're Continuing This Conversation on September 19

This is exactly why I'm looking forward to the conversation we're having on Saturday, September 19 at 11:00 AM ET.

I'll be joined again by Rhetah Kwan, Wellness Educator & Coach, and Dr. Raichel Samuel, PharmD, Community Pharmacist.

The three of us will be looking at immune health from different perspectives.

We'll talk about what actually supports immune function, some of the everyday choices that matter, and what we may want to think about as we head into fall, winter, travel and the holiday season.

This webinar is for everyone who wants to better understand and support their immune health as we head into fall and winter.

And because liver health is an important part of my own story and work, I especially want those living with hepatitis or another chronic liver condition to know that your questions belong in this conversation too.

I remember having those questions myself:

Does my condition change what I should be doing?

Is this safe for my liver?

Is there something I need to pay more attention to?

Those questions deserve a place in this conversation too.

If this is a conversation you've been wanting to have, I'd love for you to join us.

Saturday, September 19, 2026
11:00 AM ET | Live on Zoom

Reserve Your Spot

This Week's Restoration Minute

This week, instead of asking:

"What can I take to boost my immune system?"

Try asking:

"What does my body need more consistently from me?"

More sleep? More water? A nourishing meal? A walk? Morning light? Less rushing?

A conversation with your healthcare provider?

You don't have to do all of them tomorrow.

Pick one and start there.

Because sometimes taking better care of ourselves isn't about adding something new.

It's about becoming more consistent with the simple things we already know matter.

Until next Tuesday, take good care of yourself — one small choice at a time.

— Bunmi