Billions of defense cells work around the clock and protect our body from harmful bacteria and viruses and the diseases associated with them. Our everyday life and lifestyle are decisive for the performance of our immune system, which is why we can do something new every day for our immune system and thus for our health.
Table of Contents
1. Get enough sleep
Getting enough sleep is essential for a healthy immune system. Those who sleep less than five hours a night are more likely to suffer from e.g. B. to catch a cold. However, those who sleep at least seven hours or more have a lower risk of developing the disease.
2. A balanced diet
In order for our immune system to function properly, it needs vitamins, minerals and trace elements that are ingested through food. The most important include:
- Vitamins A, B6, B12, C, D and E.
- Zink
- Selene
- Requirements
- copper
- secondary plant substances
Many of these nutrients are found in whole grains, oats, nuts, white meat, fish, and fruits and vegetables . Among them especially:
- Berry
- Paprika
- Broccoli
- tomatoes
- carrots
- Spinach
- citrus fruits
- Grapes
We should eat seasonally and colorfully throughout the year in order to have variety on the menu. Try to include as natural foods as possible and avoid ready meals and sweets for the most part.
3. Drink
Dry mucous membranes are a real paradise for viruses and bacteria. They get stuck there and can no longer be transported away so easily. To ward off viruses and bacteria, two liters of water should be drunk every day. This keeps the mucous membranes moist.
4. Fresh air and sun
Vitamin D is essential for the immune system to function healthily. It is formed on the skin by exposure to the sun. Therefore, we should keep our arms and face in the sun for 20 minutes at least once a day. Since this is often difficult in the winter months, the doctor can determine the vitamin D content in the blood and, if necessary, prescribe vitamin D supplements. In winter, however, it is not a bad idea to go out into the fresh air every day, as pathogens swarm and multiply in closed rooms with dry heating air.
Also interesting: 5 signs that you lack vitamin D >>
5. Sports and exercise
Sport and exercise are two real immune boosters that strengthen the body in the long term. After a sports unit, the body regenerates itself in the recovery phases, which increases the number of defense cells (lymphocytes). In the long term, sport has a positive effect on blood pressure and inflammatory processes in the body. For example, excess adipose tissue produces hormones that can cause inflammation and disease in the body. With a normal body fat percentage, the immune system has less to fight against it.
Also interesting: Measure blood pressure – this is how it works! >>
6. Kissing
When kissing, 80 million microorganisms are exchanged within 10 seconds. These are not dangerous for a healthy person, but rather stimulate the immune system to work harder. In addition, a kiss releases endorphins , which reduce stress and thus relieve the immune system .
7. Avoid and reduce stress
Anyone who is frequently under electricity not only puts a strain on the nerves and cardiovascular system, but also on the immune system. Many people only notice this stress when they switch off on vacation, the immune system shuts down and they get sick. So that something like this doesn’t happen, we should take regular breaks and z. B. make a wellness day and visit the sauna. Contrast showers in your own bathroom also stimulate the immune system. If you want to reduce stress, you should separate work from private life as much as possible. Clear structures, also within the family, bring order and reduce everyday stress. As a compensation , there is of course sport againfor use. From heavy weight training to team sports to yoga , anything is possible. It is important to have something that is fun and not compulsory.
8. Hygiene measures
Hygiene measures are also required to prevent illness . These are for example:
- regular hand washing with soap
- Touch your face as little as possible
- Clean the apartment or house with normal cleaning agents
- ventilate regularly to smuggle germs out of rooms
9. Vaccinate regularly
Vaccinations often weaken the immune system for a few days after administration. This is completely normal, as the body forms antibodies against the harmless pathogens . So it can happen that a slight fever or a slight cold occurs. A flu vaccination that is administered every year supports the immune system several times over, since the flu vaccine is reassembled every year due to constantly changing viruses.
10. Healthy intestinal flora
A healthy intestinal flora is the be-all and end-all when it comes to strengthening our immune system. Because around 80% of the immune cells are located in the intestine, the intestine and immune system are particularly closely connected. In order to strengthen the intestinal flora naturally, probiotic foods are particularly well suited. These contain lactic acid bacteria and yeasts that get through the food to the intestines, where they specifically build up the immune system by displacing unwanted germs.
11. Laughter
Our psyche has an enormous influence on the immune system and the body’s defences. Although we may not always feel like it, laughing often has a positive effect on our immune system. It strengthens the immune cells and increases the level of immunoglobulin in the blood. By the way: If something is depressing us, we are even more susceptible to infections.
