Viruses, bacteria, foreign bodies. Our immune system has a lot of fights to contend with every day. But even the strongest warrior runs out of puff from time to time. Not all of us are blessed with a strong immune system. People who are constantly ill are keen to strengthen their defences quickly. You can find out which tips and tricks can be used to support your immune system in our article.
If you choose fresh foods from the region that are currently in season and ideally have been grown outdoors, you can provide your body with a decent amount of valuable vitamins and minerals. With the help of a healthy, balanced diet, the body is supplied with many of the important substances it needs.
Natural foods such as fruits, vegetables, nuts and seeds are packed with important micronutrients and phytonutrients.
With the right vitamins and trace elements, you are not only externally equipped, but also perfectly equipped inside for the autumn and winter. When it comes to our immune system, the following vitamins and trace elements are particularly active in keeping us healthy:
Vitamin C is the first thing many people think of when it comes to strengthening the immune system. This water-soluble vitamin helps to fight off intruders and protect the body from oxidative stress that can weaken the immune system.
Zinc is another immune classic. This trace element not only supports the barrier function of our skin and mucous membranes, which form an important protective shield against invaders, it is also required for the formation and activation of various defence cells. In addition, zinc protects our body from oxidative stress, which can weaken the immune system.
Vitamin D: also plays a role in the body’s own immune system and thus makes a valuable contribution to its defences. In the cooler seasons, however, the sun is too low in this part of the world to form vitamin D via the skin, which is why vitamin D levels need to be kept an eye on and should be checked regularly.
Vitamin A: supports the mucous membranes, including those of the nose and throat, which offer important protection from the inside against environmental pathogens.
Iron is less well known in this role, but also contributes to the normal functioning of the immune system and women of childbearing age in particular should focus on ensuring an adequate supply.
B vitamins: provide an all-round package for a powerful immune system. They help the immune system to detect pathogens, maintain the mucous membranes intact and contribute to cell growth.
Copper and selenium: also play a role in the immune system While selenium affects the activity of the immune cells, copper can increase the lifespan of the white blood cells.
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In addition to micronutrients, Mother Nature is also bursting with good things that can strengthen the immune system quite naturally. Plants that have already gained recognition in this area include, for example:
Cistus is a genus of shrub that grows in the Mediterranean. In its homeland, the plant enjoys a long tradition of use, whereby it is said to be effective against infections of all kinds.
Eucalyptus: As far back as ancient times, the eucalyptus was known as the "fever tree" among the indigenous people of Australia. Rich in essential oils, the plant has antibacterial and anti-inflammatory properties as well as being an effective expectorant and is therefore well suited for the concomitant treatment of respiratory tract infections.
Echinacea (coneflower): The magnificent coneflower is not only beautiful to look at, it also works wonders as a supplement. Thus, it is used concomitantly for colds due to its anti-inflammatory, antiviral and immunostimulating properties.
Quercetin is a natural substance that is found in numerous fruits and herbs and has antiviral, immunomodulatory and anti-inflammatory properties. It is therefore hardly surprising that clinical studies show that quercetin can alleviate the symptoms of respiratory diseases.
Turmeric is a spice that doesn’t just make our food taste and look more interesting. Its values as a supplement are also highly sought after. The plant has anti-inflammatory effects and supports our defences.
Vital mushrooms: The use of vital mushrooms is firmly anchored in TCM (traditional medicinal herbs). Some vital mushrooms, including reishi and shiitake, have a beneficial effect on the immune system. Substances contained therein can influence the activity of immune cells and have a balancing effect on the immune system.
Drinking too little not only makes you tired and exhausted, but also means you are more susceptible to infections. One reason for this is the mucous membranes that have dried out as a result. Due to the lack of moisture, viruses and bacteria cannot be adequately removed and remain in the body. Make sure you have enough liquid, preferably water and unsweetened herbal teas.
Exercising outdoors not only relieves stress, it also stimulates the cardiovascular system and blood circulation, promotes a good mood and healthy sleep. Regular exercise has a positive effect on the immune system, as exercise strengthens not only the muscles, but also the immune cells. This allows pathogens to be overcome more quickly and effectively in the event of an imminent infection. It is important to exercise regularly (at least three times a week). However, there’s no need to overdo things: If you put too much stress on your body during sports or exercise during an acute infection, you will achieve the opposite effect.
Alcohol and nicotine, as well as stress, are among the typical risk factors that can lead to a weakening of the immune system. Alcohol-intoxication, for example, significantly reduces the activity of the immune system for 24 hours. Regular consumption of alcohol causes the immune cells to be inhibited in their activity. Nicotine disrupts the work of the white blood cells in the body that are responsible for finding and destroying pathogens.
Today, it is well known that bacteria and viruses are generally transmitted via the hands. Accordingly, door handles, ATMs and hand shaking, etc. are underestimated hazardous areas in terms of infection. And since we tend to touch our faces every four minutes on average, we are paving the way for pathogens to attack us. Therefore the following applies: Try not to touch your face and wash your hands regularly and thoroughly.
Take regular breaks to relax and breathe deeply. In the sense of holistic cleansing, in addition to the body, the mind and soul should also be given sufficient attention. Permanent stress and psychological stress weaken the immune system. Regular relaxation can therefore contribute to staying healthy even during stressful periods. For example, reduce one of the most invasive daily habits of modern life: Ignore your smartphone or laptop for a good period of time and spend time consciously offline – yoga, meditation or a leisurely walk in the fresh air have a relaxing effect and support both body and mind.
Regular sauna visits are not only relaxing, but also strengthen our immune system. By changing from hot to cold, the blood vessels are exercised and therefore become better adapted to changing temperatures. This can reduce heat loss in a cold environment and reduce the cooling of the mucous membranes. This makes it harder for pathogens to penetrate into the body. To exercise your blood vessels, you should go to the sauna every now and then not only in the cold season, but also in the summer.
Caution: If you already have a cold, you should avoid visiting the sauna. The huge temperature fluctuations can put too much strain on the body.
Similar to saunas, alternating showers also strengthen our blood vessels and thus strengthen the immune system too. You always start with a warm shower and stop with a cold shower. You shower your legs first, first the outside, then the inside. And then gradually upwards until the whole body gets used to the cold stimulus. The temperature of the cold water should be selected so that it is just tolerable.
Sufficient sleep is also important because the immune system produces and trains the immune cells during rest. Sleeplessness can drastically reduce the number of defence cells and thus weaken the immune system. Those who sleep about seven to eight hours a day give their body sufficient time to relax. During the night, the immune system works at full speed and produces, for example, more white blood cells. So if you start your day well rested, you are not only more powerful, but also less susceptible to colds.
Warm heating air dries out the mucous membranes of the respiratory tract, which thus offer viruses and other pathogens an ideal surface to attack. While experts consider electric humidifiers to be critical due to the potential pathogen colonisation, houseplants and an uncovered water bowl (ideally clay vessel, regularly changing water) on the heater can naturally increase humidity.
With small changes to the indoor climate, we can significantly increase the feel-good factor. Regular intensive ventilation, for example, ensures a good oxygen supply and reduces the germ load immensely, especially in open-plan offices. In order to ensure the oxygen and moisture content of the air in the room, open all the windows several times a day for five to ten minutes and then close them again. This means that most of the air that has been used can be replaced.
Conclusion: A powerful immune system is the best defence against all kinds of infections. In addition to a healthy lifestyle characterised by sufficient sleep, movement and fresh air as well as a healthy diet, our defence team also has selected nutrients on the menu – because if you’re well-equipped you’re forearmed.
The immune system of children still has a lot to learn. Although this new human being has an innate immune response that can detect and destroy unwanted and non-specific intruders, the specific immune defense – a further powerful immune system – must first mature over the course of the first ten years of life. It is therefore normal for children, especially infants, to become ill with infections much more frequently than adults. Nevertheless, the child's immune system can gain resilience with a number of different measures. Find out more here!
Strong defences are created in the intestine. The intestinal flora is in constant interaction with the intestinal immune system. It trains the immune cells and stimulates the formation of defence substances that not only benefit the intestine, but also other sites, such as the nasal mucous membranes. All of this makes the digestive system an important part of the immunological network, which is also reflected in figures: 70% of all immune cells are housed in the small and large intestines and almost 80% of all immune responses take place here.
But what can we do to strengthen the intestinal immune system?
People with a strong immune system generally feel really alive. If they catch a cold or a flu-like infection, they generally recover quickly and well. Other signs of a strong immune system can be a good digestion and restorative sleep.
A healthy diet, plenty of fluids, regular exercise and fresh air, good sleep, a healthy bowel, a positive attitude to life as well as a reduction in stress and stimulants (e.g. alcohol, nicotine) all strengthen the immune system. In addition, the body’s own defences can also be supported with nutrients and plant extracts that help to strengthen the immune system.
In order to support the immune system as effectively as possible, it is important to know the reasons for susceptibility to infection. So it often pays to keep an eye on your nutrient supply. A laboratory diagnostic test can help to uncover a potential deficiency in an immune nutrient and quickly revive the immune system with a targeted supplement.
In order to strengthen her immune system during pregnancy, the expectant mother should pay attention to a healthy diet that provides her body with all the micronutrients that both she and her developing baby need. In addition, special nutrients that boost the immune system can also protect the immune system of pregnant women in a targeted manner – in consultation with the treating specialist staff.
In particular, the immune system of babies is strongly dependent on that of the mother during the first months of life. Thus, it already receives maternal antibodies as immunoprotection in the womb via the umbilical cord. Breastfed children are also supplied with antibodies via the breast milk. If the immunoprotection falls, the baby’s immune system can be strengthened with fresh air, impact ventilation and sufficient sleep.
A healthy diet, plenty of fluids, regular exercise and fresh air, good sleep, a healthy bowel, a positive attitude to life as well as a reduction in stress and stimulants (e.g. alcohol, nicotine) are also essential for the strength of the immune system in old age. In addition, the body's own defences can also be specifically supported with a sophisticated immune preparation.
