Strengthen your immune system for winter
Our immune system is once again facing a tough winter. Flu, colds, and novel viruses are challenging 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 immune system is divided into an innate and an acquired one. 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 pathogen at a later date 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 defense? 6 simple tips to help your body fight bacteria and viruses faster!
1. Vitamin D
Vitamins can either not 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 among vitamins, 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 deficiency of vitamin D weakens the immune defense. Especially in the darker months, you should go out in the sun 3 to 4 times a week for about 30 minutes. If that's 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
Stress situations that last for a long time can have negative effects on our health. It doesn't matter whether it's stress at work, in the family, or suppressing traumatic events. In an acute stress situation, the body uses all its energy to fight it. Because for it, stress means great danger lurks. This particularly burdens T-cells and weakens the immune defense. In addition, enormous stress requires the consumption of more vitamin C, which in turn can lead to a deficiency. Sleep also affects T-cells and the immune defense. The more you sleep and the more regular your sleep is, the better for your health.
So try in your daily life to:
1. Avoid chronic stress
2. Improve sleep with:
- fixed sleep-wake times
- reducing caffeine
- not eating too late before bedtime
- avoiding light from smartphones and laptops before bedtime
3. Healthy Diet
A varied, 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, which is why 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:
- Mainly plant-based diet
- Foods with bitter compounds such as arugula, 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 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 increasingly use spices such as turmeric and ginger
4. Moderate Exercise
Regular movement in the form of light physical activities also strengthens the immune defense. It is important to pay attention to the type and duration of the sport. Too much physical exertion can even burden the immune system. During exercise, adrenaline is released. This leads to active defense 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 defense cells also drop. But this is not bad at all, because the short-term 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 also a relaxing yoga or Pilates session activates the defense 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 daily with food. This corresponds to about 100 g of raw broccoli. Vitamin C is actively involved in defending against bacteria, viruses, and other pathogens. It enriches leukocytes and activates T-cells.
Vitamin C is found in high amounts in various vegetables, for example:
- Red bell 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 alternating baths
Regular sauna sessions or alternating showers can train the immune system. Above all, the recovery effect and the resulting stress avoidance can help the body be prepared for demanding times.
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