Strengthen your defenses for the winter
Our immune systems are having a tough time this winter, too. Flu, colds, and new viruses are putting a strain on our defenses. These 6 tips can help you strengthen your immune system.
A strong immune system can generally cope well with environmental attacks. If it is weakened, harmful substances and toxins, viruses, and bacteria from outside can easily penetrate the body. People with weak immune systems are therefore more susceptible to infections and colds. The human immune system is divided into an innate and an acquired immune system. Lymphocytes play an important role in the 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 date through the development of memory cells. T lymphocytes are proactive and kill pathogens and support the 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 this steady decline. What else can you do to strengthen your immune system? 6 simple tips that help your body fight bacteria and viruses faster!
1. Vitamin D
Our bodies cannot produce vitamins at all or only insufficiently. For this reason, the chemical compounds must be regularly supplied from outside, for example through food. Vitamin D is a very special vitamin because it is produced in the skin through the body's own synthesis with the help of sunlight. This converts cholesterol into provitamin D. Vitamin D greatly supports the normal functions of the immune system, for example by strengthening the T cells mentioned above. A deficiency in vitamin D weakens the immune system. Especially in the dark season, you should go out into the sun for around 30 minutes 3 to 4 times a week . If that is too time-consuming for you, you can also supply your body with vitamin D in the form of high-quality supplements.
2. Avoid stress and get enough sleep
Stressful situations that last over a long period of time can have negative effects on our health. Whether it's stress at work, in the family, or the repression of traumatic events. In an acute stressful situation, the body uses all its energy to combat the stress. Because stress means there is great danger lurking. This puts a particular strain on the T cells and weakens the immune system. In addition, enormous stress requires the consumption of more vitamin C, which in turn can lead to a deficiency. Sleep also influences the T cells and the immune system. The more you sleep and the more regularly you sleep, the better for your health.
So try in your everyday life:
1. Avoid constant stress
2. Improve sleep with:
- fixed sleep-wake times
- Reduce caffeine
- Do not eat too late before going to bed
- Avoid light from smartphones and laptops before going to bed
3. Healthy diet
A varied, balanced diet with plenty of fresh fruit and vegetables is crucial for a healthy lifestyle. Approximately 70 percent of all immune cells are located in the gut, making it all the more important to provide it with fiber-rich foods and promote the diversity of the microbiome.
Tips for a strong immune system:
- Mainly plant-based diet
- Foods with bitter substances such as rocket, chicory,
Artichokes, Brussels sprouts, savoy cabbage, coriander, sage, dandelion -
Pre- and probiotics – certain vegetables, kombucha,
Sauerkraut, yogurt, water kefir - Drink enough water – 30 ml of liquid per kilogram
Body weight per day - Avoid fast food
- Healthy fats and proteins
- Rice, bread, pasta in the whole grain version
- Avoid too much salt and spices such as turmeric and ginger
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4. Moderate exercise
Regular exercise in the form of light physical activity also strengthens the immune system . It is important to pay attention to the type and duration of the exercise. Too much physical exertion can even strain the immune system. During exercise, adrenaline is released. This leads to active immune cells that multiply more quickly. White blood cells and lymphocytes are then present in excessive numbers in the blood. When the adrenaline drops again after exercise, the number of activated immune cells also decreases. But that is not a bad thing, because the short-term activation alone helps the cells react more quickly in a real emergency and respond to bacteria and viruses.
We recommend endurance sports such as light jogging, swimming, or cycling. A relaxing yoga or Pilates session also activates the immune cells.
5. Vitamin C
Vitamin C, also known as ascorbic acid, is an essential vitamin for actively supporting the immune system. Our bodies cannot produce this vitamin on their own and must obtain it through food. An adult should consume about 100 mg of vitamin C per day. This is equivalent to about 100 g of raw broccoli. Vitamin C is actively involved in defense against bacteria, viruses, and other pathogens. It enriches leukocytes and activates T cells.
Vitamin C is present in high amounts in various vegetables, for example:
- Red pepper
- Brussels sprouts
- kale
- broccoli
- Cauliflower
- Kohlrabi
- red cabbage
- spinach
The vegetables should only be cooked briefly so that the vitamins are not destroyed by the heat.
6. Sauna and contrast baths
Regular sauna use or contrast showers can help strengthen your immune system. The recovery effect and the resulting stress avoidance can help prepare your body for challenging times.
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