Strengthening the immune system: How to arm yourself against viruses this winter

In addition to the corona variant Omikron, flu viruses and other pathogens are also circulating this winter. We 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 interaction 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.

How annoying you prevent colds and strengthen your immune system against other pathogens, we will tell you with these ten natural tips.

1. Important for the immune system: enough sleep

Our body regenerates during sleep, the metabolism is stimulated and growth hormones are released. Even a single night of poor sleep weakens our immune system. Adults should sleep between seven and eight hours a night. One evening routine can help you go to bed early and fall asleep relaxed.

2. Exercise in the fresh air strengthens the immune system

Exercising activates your body cells and boosts your immune system. At the same time you reduce stress and can really work out. If you do sports outdoors, you do your body even more good: You recharge your batteries through the sun Vitamin D – which is important for your immune system. The fresh air also boosts blood circulation, which also supports the body’s own defences.

A study published in the British Journal of Sports Medicine in 2021 indicates that exercise can also help specifically against a severe course of corona. 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 be easily 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 replenishes the fluid stores that have been emptied overnight.

Thanks to the lemon, you 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 nutrition

70 percent of the immune cells that protect us from disease are in the gut. To strengthen this, you should focus on a healthy and balanced nutrition respect, think highly of. Particularly important: sufficient fruit and vegetables, preferably regional, seasonal and in organic-Quality.

Also legumes, whole grains and nuts you should eat regularly. on sugar you should avoid it as much as possible, 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 are repeatedly advertised that strengthen the immune system and are supposed to protect against the corona virus.” Certain 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 corona virus.”

5. Reduce stress

It doesn’t matter whether you’re studying, at work or privately – in the long term, stress puts a strain on your immune system and weakens your defences. What helps against this: rest in everyday life and 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 to drink water should help to activate 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 is recommended; water or unsweetened tea are ideal.

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7. Laughter keeps you healthy

The psyche has an influence on the immune system and the body’s defences. Above all, strong worries and stress affect us. Even if you’re not doing so well, you should try to consciously laugh every now and then. Because laughter strengthens the immune cells, reduces stress and releases the happiness hormone serotonin. With frequent and violent laughter, the positive effect on the immune system increases.

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, medicinal and wild plants contain many important minerals and support the immune system with their antibacterial effect. When drunk as a tea or in a smoothie, they strengthen your immune system. Also interesting: Many so-called You can eat weeds.

10. Drink less alcohol and don’t smoke

With a high you weaken your defenses and become more susceptible to pathogens. Alcohol slows down the production of molecules that alert our immune system to an impending infection. To avoid this effect, you should drink alcohol in moderation and avoid intoxication.

Smoking is not only bad for your health, but also for the immune system. It can increase susceptibility to respiratory infections, according to the Federal Center for Health Education (BZgA). Although some studies indicate that smokers are somewhat less likely to contract the coronavirus, they have come under criticism in part for their links to the (e-)cigarette industry. According to a British study, smokers have a two to six times higher risk of dying from a corona infection – depending on cigarette consumption.

Important: 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 by breathing in virus aerosols. And people with a functioning immune system are not automatically protected from a severe course either. But: If you strengthen your immune system, you make your body more resistant to infections. And if you pay attention to the other corona protection and hygiene measures, you are protected as well as possible against variants like Omikron.

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