How can we strengthen our immune system and prevent diseases and infections? We should ask ourselves this question at any age. Because who doesn’t know it: When the nose runs, the head hurts or the throat scratches, we feel bad. In short: being sick sucks. But we can prevent diseases by promoting our immune system. This is especially important in childhood, because children do not yet have a mature immune system. But even in the course of life, various factors can throw our immune system out of balance again and again.
This includes living conditions such as pregnancy, but also taking antibiotics in the event of illness. We must therefore contribute to our health throughout our lives with a balanced diet, sufficient exercise and other aids. In the following article we will explain how our immune system works and how you can use a few tips to strengthen your immune system in the long term
What is the immune system?
As a natural defense system, our immune system protects us from external invaders such as bacteria, viruses or fungi. By strengthening our immune system, we protect our body from infections. This usually works quite well and infections pass us by unnoticed.
Sometimes our immune system needs a little longer to switch off pathogens and we suffer from side effects such as coughing, hoarseness or fever. These symptoms serve to get rid of the pathogens and heal the body. Our immune system is an interaction of different organs, organ parts and individual cells.
These include, for example, our skin, the mucous membranes, lymph nodes and lymphatic vessels, the spleen, the bone marrow, the thymus, our tonsils and white blood cells.
Boost & strengthen your immune system with these 10 tips
How well our defense system works depends on many different factors. However, we can help to improve our immune system ourselves. That’s why we’ve collected a few tips for you on how to strengthen your immune system.
Tip # 1: Vitamin C capsules for a strong immune system
As a first tip, we recommend that you strengthen your body with vitamin C. If you want to build your immune system, vitamins are irreplaceable. However, our body cannot produce vitamins itself or only insufficiently. Therefore, we must get them through our diet or through dietary supplements, such as capsules.
In order to successfully fend off viruses and bacteria, the white blood cells need the helper vitamin C. This increases the mobility of the blood cells, which can thus reach and fight the pathogens more quickly. As an antioxidant, vitamin C also protects the membranes of the immune cells from free radicals and can thus strengthen our immune system.
Tip # 2: Strengthen the immune system with vitamin D3
In addition to vitamin C, vitamin D3 is also indispensable for our immune system. In order to be able to produce this vitamin, the body needs sufficient sunlight. Since this is rare, especially in autumn and winter, you should also use capsules in the dark months.
Vitamin D plays an important role in our defenses. It supports the scavenger cells and the T-lymphocytes and can thus strengthen our immune system. Vitamin D also supports our body in reducing inflammatory diseases.
Tip # 3: Zinc contributes to the normal functioning of the immune system
Minerals, especially zinc, can also strengthen our body’s immune system. Zinc increases the number of certain immune cells and helps our body to eliminate pathogens and protect itself from infections. In addition, it controls more than 200 enzymes in the body and is an important part of numerous metabolic processes.
Unfortunately, it is difficult to store zinc in the body for a long period of time. Therefore, you can only take precautions by taking zinc tablets with a sufficient amount.
Tip # 4: Strengthen the immune system through regular exercise and sport
You don’t have to be a jock, but getting enough exercise is essential if you want to boost your immune system. Running or walking for half an hour a day is enough to get our circulation going. If you don’t have much time, you can easily integrate movement into everyday life with a little creativity.
Bike to work, take the stairs instead of the elevator more often, or take a short walk in the park during your lunch break. In general, gentle endurance sports such as running, swimming or cycling are good for our immune system because they strengthen our cardiovascular system.
Even bad weather is by no means a reason to forgo sports: In autumn and winter, however, make sure you wear warm and waterproof clothing to protect yourself from colds.
Tip # 5: Healthy balanced diet
If you want to strengthen your immune system, you should pay attention to a balanced diet. It contributes to a healthy intestinal flora as an important part of our immune system. In order for our immune system to function, certain vitamins and minerals must be present in sufficient quantities.
These are mainly found in fresh fruit and vegetables. But dairy products, fish, lean meat and eggs should also be regularly on the menu. On the other hand, you should avoid ready meals, which usually contain a lot of sugar and fat but hardly any nutrients.
Tip# 6: Strengthen the immune system by drinking enough fluids
Our mucous membranes are also an important part of our immune system. But especially in the cold season, heated air dries out our mucous membranes. Therefore, you should drink enough fluids. Especially water and unsweetened teas can strengthen our immune system.
Drinking a lot has another benefit: the liquid helps to flush toxins out of the body. If you want to spice up your drink a little, add a squeeze of lemon juice or fresh cucumber slices. It is best to prepare your drink in the morning so that you do not forget to drink it during the day.
Tip # 7: Enough sleep & rest
In order for our immune system to work, you should definitely make sure you get enough and good sleep. During sleep, our body releases large amounts of immune-active substances that sustainably strengthen our immune system. Therefore, try to sleep eight hours a night at least.
You should also take breaks from time to time during the day to allow your body to rest. If you suffer from insomnia, yoga, meditation, a walk or a hot bath can also help to relax and strengthen our immune system. If you find it difficult to cope with your sleep, consult My Insomnia Fix right away and let Dr. Rodriguez take care of your sleep issue.
Tip # 8: Strengthen the immune system with the right hygiene
In order to protect us from infections, hygiene is particularly important. Bacteria and viruses accumulate in our hands in particular. Every day we shake other people’s hands or come into contact with doorknobs, shopping trolleys or other virus-rich objects.
So that the pathogens do not get into our mucous membranes, you should therefore avoid touching your face with your hands – even if this is difficult for most people. A simple way to get rid of bacteria and viruses is to wash your hands regularly and properly.
It is best to clean your hands thoroughly with soap for 30 seconds – including the spaces between your fingers – and then dry them well. This is how the immune system can be strengthened.
Tip # 9: Regular ventilation
If you want to strengthen your immune system, you should also air the room regularly. Viruses and bacteria, which often cause infections, accumulate in closed rooms. This must be prevented. By opening windows and doors, you can get rid of the pathogens. They exchange the virus-rich air for fresh oxygen.
However, many people ventilate incorrectly, especially in winter. Instead of tipping the windows open all day, you should open windows and doors wide for a brief moment on a regular basis so that fresh air can flow in. In this way you ensure optimal air exchange and can build up your immune system.
Tip # 10: Reduce stress and strengthen the immune system
If you want to strengthen your immune system, you should also avoid too much stress. Appointments, meetings, household or work – the traps are lurking everywhere. But too much stress not only strains our nerves, it can also make you seriously ill. Stressful situations put our bodies on alert.
It releases certain hormones that accelerate our heart rate and blood pressure. In the long run, this weakens our immune system. Therefore, allow yourself regular breaks and try to switch off your head. Do something good for your body in the long run.