What is the immune system?
The immune system is a complex network of different cells, tissues and organs that help the body to protect itself against infections. When it works properly, it can recognise and remove or destroy foreign substances that have invaded the body or cells that are not functioning properly (e.g. cancer cells). The most common problems are caused by viruses, bacteria and fungi, but there are also complex parasites (e.g. mites, worms).
As the human body is exposed to infections on a daily basis, it is worth doing everything we can to strengthen our immune system so that we can lead a long and healthy life.
Here are 13+1 tips for strengthening the immune system:
Regular exercise
Numerous studies have shown that regular physical activity has a positive effect on the immune system. You don't have to exert yourself excessively.
Walking for 40 minutes 4-5 times a week has been proven to strengthen the immune system.
Exercise stimulates the production of defence cells in the body, and as the blood flows faster through the veins during exercise, these cells reach the right places in the body more quickly, where they can fight pathogens more effectively.
However, you shouldn't overdo it here either. Intense sport that lasts longer than an hour and a half already weakens the immune system. If you want to strengthen your immune system, you should therefore avoid running marathons.
Eating a healthy diet
A healthy diet is the basis for a strong immune system.
Studies show that people who dietary fibrepeople who eat a rich diet with little processed food have a stronger immune system.
Let's take a look at which foods and nutrients can help boost your immune system.
Fruit and vegetables
Fruit and vegetables play an important role in the diet as they are rich in vitamins, minerals and antioxidants, which strengthen the immune system and help to keep the body healthy.
Citrus fruits are particularly rich in vitamin C. Just one medium-sized orange or grapefruit contains 100 % of the recommended daily requirement of vitamin C. They are also low in calories and taste good. Peppers, broccoli, spinach, strawberries and melons are also excellent sources of vitamin C.
Beetroot owes its beautiful reddish colour to the pigments known as betalins. These compounds have anti-inflammatory and antioxidant properties that support the immune system in its defence against infections.
Apples are not only rich in vitamin C, but also contain flavonoids, which have strong antioxidant properties and should therefore be consumed regularly.
Vitamins strengthen the immune system
Three vitamins are particularly important for strengthening the immune system: vitamins C, E and D.
Vitamins C and E are powerful antioxidants that bind free radicals, support the immune system and reduce the risk of cancer. Peppers, broccoli, spinach, strawberries, melons and the citrus fruits mentioned above are excellent sources of vitamin C. Vitamin E is also found in large quantities in various seeds and nuts as well as in spinach and broccoli.
Scientists suspect that vitamin D can help prevent viral infections, including respiratory diseases, by reducing the production of inflammatory substances in the body. Vitamin D is mainly produced by sunlight in the skin, but can also be obtained from food. Foods rich in vitamin D include vitamin-enriched cereals, plant milks and a range of dietary supplements.
Fulvicherb - Synergy
Fulvicherb - Synergy is a dietary supplement based on Fulvic acid. Fulvic acids are compounds that are formed when microorganisms in the soil break down organic material. Fulvic acids have strong antioxidant properties and have an anti-inflammatory effect.
In addition to fulvic acid, fulvicherb also contains a number of other beneficial compounds that together strengthen the immune system. The Dog rose is a natural source of vitamin C, and the extract from Blueberry leaves improves blood circulation and contributes to optimal immune function.
Trace elements strengthen the immune system
Trace elements play a very important role in the functioning of our body. They are involved in a number of functions, including the formation of hair, skin and nails, and are particularly important for maintaining normal immune function.
As zinc and selenium are the trace elements that play a key role in strengthening the immune system, it is important to ensure a sufficient intake of these minerals.
Oysters, seafood, cheese and pulses are excellent sources of zinc.
Selenium is mainly found in plants that grow in soils with a high selenium content. If you have a selenium deficiency, it is therefore worth adding selenium to your diet.
Spices strengthen the immune system
In general, spices can help to strengthen the immune system as they have anti-inflammatory and antioxidant properties.
Prolonged stress caused by major life events or relationship problems can weaken the immune system, which can affect the body. Anti-inflammatory spices can help to protect against such inflammation.
The three best immune-boosting spices are cinnamon, ginger and turmeric. They have so many positive properties that they are often used as ingredients in dietary supplements.
Correct fluid intake
Our body systems - especially our immune system - are highly dependent on the nutrients that flow through our bodies. If we are not sufficiently hydrated, our blood cannot transport nutrients properly and waste products are eliminated from the body more slowly.
Dehydration can also lead to muscle tension, headaches, discomfort and digestive problems, among other things. It is therefore particularly important to drink plenty of fluids, even if you are not thirsty.
Get enough sleep
It is a fact that lack of sleep impairs the immune system. Insufficient sleep can slow down recovery in the event of illness or increase susceptibility to illness after contact with a virus.
Lack of sleep can affect immunity in various ways. Cytokines, signalling molecules that promote immune responses, are released during sleep. If you don't get enough sleep, the amount of these defence molecules decreases, which weakens the body's defences against infections.
The amount of antibodies and cells that fight off infections also decreases with a lack of sleep. Long-term sleep deprivation also increases the risk of obesity, Diabetes and cardiovascular diseases.
Giving up smoking strengthens the immune system
Smoking has been proven to lead to a number of deadly health problems and poorer health for those around you - family and friends.
Around 70 % of lung cancer cases are caused by smoking. However, smoking can also cause cancer in the mouth, throat, larynx, oesophagus, bowel, bladder, uterus, cervix, kidneys, liver, stomach and other organs.
Smoking also dramatically increases the risk of numerous cardiovascular diseases, including heart attacks, strokes and impotence in men. Smoke inhalation can also damage the lungs and lead to chronic obstructive pulmonary disease (COPD) and pneumonia. Smoking can also aggravate existing respiratory problems such as asthma, bronchitis and colds.
Nicotine also has an immunosuppressive effect, i.e. it weakens the immune system.
So if you want to strengthen your immune system, you should stop smoking.
Abstain from alcohol
Alcohol consumption can cause bacteria to multiply in the gut, which can later invade the liver and cause liver damage. Alcohol consumption can also damage the immune system and increase the risk of becoming ill. People who drink alcohol regularly are more susceptible to illnesses such as colds and flu, as the immune system is constantly weakened by alcohol. For a strong and healthy immune system, you should therefore avoid excessive and regular alcohol consumption.
Sauna strengthens the body's defences
Most people spend five to twenty minutes in the sauna, but some people spend longer. Sweating in the sauna increases the heart rate to around 120-150 beats per minute, but unlike during sport, the muscles are not involved in this process.
Sauna research is mainly carried out in Finland, where the sauna is an integral part of everyday life. In general, it has been found that the more often people take a sauna, the healthier they are.
People who sauna frequently have a 60 % lower risk of developing dementia and Alzheimer's disease, and can prevent lung disease, certain mental illnesses (such as depression), headaches and various painful inflammatory diseases such as arthritis.
Sunlight
Vitamin D is vital for bone health, immune function and haematopoiesis as well as for the absorption and utilisation of certain minerals, including calcium and phosphorus.
Vitamin D is produced by the body in response to the UV rays of sunlight, so extensive sunbathing also helps to strengthen the immune system.
+1 Regular and thorough hand washing
It is sometimes claimed that excessive cleanliness, including regular and overly thorough hand washing, can weaken the immune system. There is currently no scientific evidence that hand washing is bad for the immune system. However, regular hand washing reduces the risk of infection and therefore the risk of becoming ill if basic hygiene rules are observed.
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