Strengthen your immune system for winter
Our immune system is facing another challenging winter. Flu, colds, and novel viruses are putting a strain on our defenses. With these 6 tips, you can strengthen your immune system.
A strengthened immune system generally copes well with environmental attacks. If it is weakened, harmful and toxic substances, viruses, and bacteria from outside can easily penetrate the body. People with a weak immune system are therefore more susceptible to infections and colds. The human defense system is divided into innate and acquired. Lymphocytes play an important role in immune defense, specifically the so-called B-cells and T-cells. B-lymphocytes develop antibodies against bacteria and viruses. They can even recognize the respective germ at a later time by developing memory cells. T-lymphocytes are proactive and kill pathogens and support immune cells. The older we get, the fewer B- and T-cells our body produces. A healthy lifestyle and a healthy diet can help slow down this steady decline. What else can you do to strengthen your immune system? 6 simple tips that will help your body fight bacteria and viruses faster!
1. Vitamin D
Vitamins cannot be produced by our body at all, or only insufficiently. For this reason, these chemical compounds must be regularly supplied from outside, e.g., through food. Vitamin D is a very special vitamin because it is produced in the skin through endogenous synthesis, with the help of sunlight. Cholesterol is converted into provitamin D. Vitamin D largely supports the normal functions of the immune system by, for example, strengthening the aforementioned T-cells. A lack of vitamin D weakens the immune system. Especially during the darker months, you should go out into the sun for about 30 minutes, 3 to 4 times a week. If this is too time-consuming for you, you can also supply vitamin D to your body in the form of high-quality supplements.
2. Avoid stress and get enough sleep
Stress situations that last for a long time can have negative effects on our health. This applies whether the stress is at work, in the family, or the suppression of traumatic events. In an acute stress situation, the body uses all its energy to fight it. This is because stress means great danger to the body. In this process, T-cells are particularly stressed and the immune system is weakened. Furthermore, extreme stress requires the consumption of more vitamin C, which in turn can lead to a deficiency. Sleep also affects T-cells and the immune system. The more you sleep and the more regular your sleep is, the better for your health.
So try to incorporate the following into your daily life:
1. Avoid chronic stress
2. Improve sleep with:
- fixed sleep-wake times
- reducing caffeine
- not eating too late before bed
- avoiding light from smartphones and laptops before bed
3. Healthy diet
A varied and balanced diet with plenty of fresh fruit and vegetables is crucial for a healthy lifestyle. About 70 percent of all immune cells are located in the gut, so it is all the more important to supply it with fiber-rich food and to promote the diversity of the microbiome.
Tips for a strong immune system:
- Eat primarily plant-based foods
- Foods with bitter substances such as arugula, chicory,
artichokes, Brussels sprouts, savoy cabbage, cilantro, sage, dandelion -
Prebiotics and probiotics – certain vegetables, kombucha,
sauerkraut, yogurt, water kefir - Drink enough water – 30 ml of fluid per kilogram of
body weight per day - Avoid fast food
- Healthy fats and proteins
- Rice, bread, pasta in the whole grain version
- Avoid too much salt and use spices like turmeric and ginger
more often
4. Moderate exercise
Regular exercise in the form of light physical activities also strengthens the immune system. It is important to pay attention to the type and duration of the sport. Too much physical exertion can even strain the immune system. Adrenaline is released during exercise. This leads to active immune cells that multiply faster. White blood cells and lymphocytes are then present in high numbers in the blood. When adrenaline drops again after exercise, the activated immune cells also decrease. But that's not bad at all, because the brief activation alone helps the cells to act faster in a real emergency and to react to bacteria and viruses.
We recommend endurance sports such as light jogging, swimming, or cycling. But a relaxing yoga or Pilates session also activates immune cells.
5. Vitamin C
Vitamin C, also known as ascorbic acid, is an essential vitamin for actively supporting the immune system. Our body cannot produce this vitamin itself and must absorb it through food. An adult should consume about 100 mg of vitamin C per day through food. This is roughly equivalent to 100 g of raw broccoli. Vitamin C contributes to the normal function of the immune system. It enriches leukocytes and activates T-cells.
Vitamin C is found in high amounts in various vegetables, for example:
- Red bell peppers
- Brussels sprouts
- Kale
- Broccoli
- Cauliflower
- Kohlrabi
- Red cabbage
- Spinach
Vegetables should only be cooked briefly so that the vitamins are not destroyed by the heat.
6. Sauna and contrast showers
Regular saunas or contrast showers can train the immune system. Especially the recovery effect and the resulting stress avoidance can help the body to be prepared for demanding times.
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