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The cold season is coming – and with it there is growing concern about being infected with Sars-CoV-2. Effective drugs are still in short supply and when there is vaccination against the coronavirus is currently completely unclear. It is all the more important to actively protect yourself against the new virus and to prevent corona disease. A strong, functioning immune system is helpful here: the fitter our defenses are, the more likely we are to stay healthy. We have put together a few tips for you that will help you strengthen your immune system.
Good nutrition for a strong defense
The simplest formula for a well-functioning immune system is a healthy diet. An important element on the menu: lots of greenery – and generally lots of fruit and vegetables. Regional produce that you prepare fresh is best. Vitamins A, vitamin B6 and B12, vitamin C, vitamin D and E as well as zinc, selenium, iron and copper are important for the immune system.
These foods are particularly good for the immune system:
• beans
• broccoli
• dark berries
• carrots
• garlic
• nuts
• red pepper
• citrus fruits
Dietary fiber strengthens the immune system
A large part of the immune defense runs through our intestines: 80 percent of all immune cells are located in the intestine. If you want to do your intestines good, you should ensure a balanced diet with little sugar, little meat and little animal fat. Instead, important: dietary fiber, plant fibers and minerals.
Sunlight strengthens the immune system
An important keyword here: the vitamin D level. When sunlight hits the skin, the body begins to produce vitamin D. And that’s good for our immune system. Therefore: Get out in the fresh air and fill up with sunlight! This is also useful when clouds obscure the direct sun. Vitamin formation is still stimulated.
Some types of fish contain a lot of vitamin D and strengthen the immune system. Vitamin D is also found in high-fat fish (e.g. cod, tuna, mackerel and salmon), in oatmeal and sweet potatoes. If your apartment or office is relatively shady, light therapy can also help against the winter blues and support the immune system.
Moisten membranes
If the mucous membranes in the nasal cavities and throat are too dry, viruses and bacteria can enter the body more easily. Therefore, keep the mucous membranes moist by providing plenty of fresh air. Green plants or special room humidifiers help against dry heating air in the apartment. A damp towel in the room also improves the room climate. Important in this context: drink a lot! Too little fluid in the body makes you tired, limp and more susceptible to disease. Try tea with fresh lemon!
Exercise boosts the immune system
Whether running, swimming or cycling: Endurance sports strengthen the heart and the immune system. It is important that you do not overexert yourself, otherwise the opposite effect will occur.
Avoid stress and promote relaxation
A lack of sleep and stress, on the other hand, weaken the immune system. At night, the body fights small infections while sleeping, a kind of “reset” of the immune system takes place, as scientists have discovered.
Avoid smoking and alcohol
Toxins like nicotine and alcohol are influencing factors that put a strain on the immune system. Studies show that alcohol weakens immune cells over time. Therefore limit your alcohol consumption if possible. Doctors assume that cigarette consumption increases the risk of contracting the new lung disease Covid-19. Smokers should therefore give up smoking or limit it as much as possible.
8 simple but effective tips for the immune system
1. Make sure your feet are always warm
2. Allow yourself eight hours of sleep a day
3. Drink enough, it should be at least two liters a day
4. Wash your hands regularly
5. Avoid crowds
6. Exercise as much as possible in the fresh air. This is not only good for the immune system, but also for the psyche
7. Cook with fresh ingredients and eat plenty of fruits and vegetables
8. Last but not least: ensure that you are in a good mood! Studies have shown that laughing increases the levels of immunoglobulin in the blood and reduces stress