In addition to the Corona variant Omikron, flu viruses and other pathogens are also circulating this winter. We’ll tell you how you can strengthen your immune system and mobilize your defenses.
Why strengthen the immune system?
Our immune system protects us from viruses and bacteria. It consists of an interplay of cells, signal substances and tissues. The defense against pathogens takes place everywhere in the body. If the immune system is weakened, our defenses fail and pathogens have an easy time of it.
How you annoy Prevent colds and you can strengthen your immune system against other pathogens, we’ll tell you with these ten natural tips.
1. Important for the immune system: enough sleep
During sleep, our body regenerates, the metabolism is stimulated and growth hormones are released. Even a single night of little sleep weakens our immune system. Adults should sleep between seven and eight hours a night. One Evening routine can help you get to bed early enough and sleep relaxed.
2. Exercise in the fresh air strengthens the immune system
Exercise activates your body cells and boosts your immune system. At the same time, you reduce stress and can really work out. Anyone who does sports outdoors is doing their body even more good: The sun gives you fuel Vitamin D – what is important for your immune system. The fresh air also stimulates blood circulation, which also supports the body’s defenses.
A study that appeared in the British Journal of Sports Medicine in 2021 suggests that exercise can also specifically help against a severe corona course. It refers to data from 50,000 corona patients and comes to the conclusion: Those who hardly move have a higher risk of being admitted to the hospital than people who move at least 150 minutes a week. 150 minutes of exercise can easily be integrated into everyday life: It is enough if, for example, you walk a little more than 20 minutes a day.
3. Fresh lemon juice for the immune system
If you drink a glass of lukewarm water with freshly squeezed lemon juice after getting up, you have already done something for your health in the morning. The lukewarm water stimulates digestion and refills the fluid reservoirs emptied overnight.
Thanks to the lemon, you can also start the day with a vitamin bomb: calcium, potassium, vitamin C and pectin, as well as traces of iron and Vitamin A stuck in the citrus fruit.
4. Strengthen the immune system with the right diet
70 percent of the immune cells that protect us from disease are in the intestines. To strengthen this, you should be on a healthy and balanced nutrition respect, think highly of. Particularly important: sufficient fruit and vegetables, ideally regional, seasonal and in Bio-Quality.
Also legumes, whole grains and nuts you should eat regularly. on sugar you should, however, largely avoid it, as it can damage the intestinal flora.
However, a special diet is not enough to protect us from respiratory diseases such as corona. The Federal Center for Nutrition (BZE) warns: “Dietary supplements and foods that are supposed to strengthen the immune system and supposedly protect against the coronavirus are advertised again and again.” Some nutrients would affect the immune system. But the intake of additional vitamins, minerals or other plant substances is usually not necessary, especially for younger healthy people. And: “A single food or a healthy diet as a whole cannot (…) prevent infection with the coronavirus.”
5. Reduce stress
Regardless of whether you are studying, at work or privately – long-term stress puts a strain on your immune system and weakens your immune system. What helps against it: rest in everyday life and To take breaks. You can find out how to do this here: Reduce stress: 7 tips on how to slow down your life.
6. For a strong immune system: drink a lot
Sufficient Drink water, should help to activate the circulation and metabolism. It is best to reach for a glass of water whenever you feel thirsty. One and a half to two liters of liquid per day are recommended, water or unsweetened tea are ideal.
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7. Laughter keeps you healthy
Laughter makes you happy and healthy. (Photo: CCO / pixabay / pexels) The psyche has an influence on the immune system and the body’s defenses. We are particularly worried and stressed. Even if you are not feeling well, you should try to laugh consciously every now and then. Because laughter strengthens the immune cells, reduces stress and releases the happiness hormone serotonin. Frequent and violent laughter increases the positive effect on the immune system.
8. Antioxidants from fruits and vegetables
Antioxidants protect our cells from harmful ones free radicals and thereby relieve the immune system. Antioxidants include vitamins, minerals, and secondary plant substancesthat we ingest through food. Blueberries, tomatoes, apples and potatoes are particularly rich in antioxidants. Antioxidants are not only good for our health, they also slow down skin aging.
9. Strong immune system thanks to herbs, medicinal and wild plants
Herbs have an antibacterial effect. (Photo: CCO / pixabay / congerdesign) Herbs, medicinal and wild plants contain many important minerals and support the immune system through their antibacterial properties. Drunk as tea or in a smoothie, they make your immune system fit. Quite a few plants that like Weeds work, you can eat them.
10. Drink less alcohol and no smoking
When you are high, you weaken your immune system and become more susceptible to pathogens. Alcohol slows down the production of molecules that warn our immune system in the event of an impending infection. To avoid this effect, drink alcohol in moderation and avoid noise.
Smoking is not only bad for your health, but also for your immune system. It can increase the susceptibility to respiratory infections, according to the Federal Center for Health Education (BZgA). Some studies suggest that smokers are slightly less likely to be infected with the coronavirus inside, but these have come under fire partly because of their connections to the (e-) cigarette industry. According to a British study, those who smoke have a two to six times higher risk of dying from a corona infection – depending on cigarette consumption.
Utopia says: A strong immune system alone is not enough to protect us from diseases like Corona. Even if it works well, we can still get infected if we inhale virus aerosols. And people with a functioning immune system are not automatically protected against a severe course. But: those who strengthen their immune system make the body more resistant to infections. And if you pay attention to the other corona protection and hygiene measures, you are as well protected against variants like Omikron as currently possible.
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