Tom’s Daily Goals: Never Feel Hungry or Tired Again. Tom Daley

Sleep deprivation and stress increase the production of the hormone cortisol, prolonged elevation of which can suppress our immune function. Poor sleep is also associated with reduced numbers of the cells that fight germs.

      4

      Eat probiotic foods: Did you know that around 70 per cent of your immunity is in your gut? There are trillions of beneficial bacteria located here that will help you absorb nutrients and fight off infections. Recent research shows that eating food live with active cultures may offer additional benefits compared to regular foods. Good examples include live yoghurt, kefir and cultured vegetables like sauerkraut and kimchi.

      5

      Cut down your meat intake: Plant-based diets are naturally anti-inflammatory because they are high in fibre, antioxidants and other nutrients and much lower in inflammatory triggers like saturated fats. Studies have shown that people who do not eat meat and follow plant-based diets reduce their levels of C-reactive protein, an indication of inflammation in their body. Aim to have meat-free days at least three days per week if possible.

      6

      Catch some rays: Sunlight triggers the skin’s production of vitamin D and this will boost your immune system. Don’t get cooped up: when the sun is shining, get outside and enjoy it! In the summer months, you can be without sunscreen for 20 minutes, although always remember to apply it generously if you will be outside longer, especially to your face. As well as the health risks, sun damage will be the fastest thing to age you, so protect those pretty little faces.

      Top inflammation-fighting foods and how to incorporate them into your diet