The human body is constantly exposed to viruses and bacteria. But a healthy and resilient immune system reliably protects us from these attacks.
And the good news: Everyone can strengthen their immune system! This includes switching off to recharge, as well as getting enough sleep, exercise, and fresh air.
A good supply of nutrients is also crucial to strengthening the body's defenses. Psychological factors also play a role, as stress and negative thoughts rob the body of energy that it could otherwise use to strengthen its immune system. Below, we'd like to give you some tips on how to strengthen your immune system.
Tips to strengthen your immune system
Eat a balanced and varied diet:
Regional foods are preferable, as are foods that are currently in season. Learn more about this under Nutrition!
Open windows regularly (ventilate):
Viruses tend to accumulate in enclosed spaces. Open your windows completely for 10 minutes 3-4 times a day. This can significantly reduce the number of viruses and bacteria.
Wash your hands:
To protect yourself and others from infection, regular handwashing with soap is essential. Otherwise, viruses can spread unhindered by touching things like doorknobs or shopping carts.
Avoid crowds:
Especially during cold season, the risk of being infected in large crowds via droplets from sneezing or coughing increases. Therefore, anyone who is afraid of infection should avoid buses, trains, or large events.
Humidifier:
Not only fresh air is good for us, but humid air is too. High humidity protects the mucous membranes from drying out, and humid air also allows saliva droplets to sink more quickly, where they can no longer harm us.
Do not touch your face:
Viruses often enter our bodies through the mucous membranes of our eyes, mouth, and nose. So, avoid touching your face with your hands as much as possible, as around 150 different types of bacteria colonize our hands.
Nasal rinses and nasal sprays:
Nasal irrigation can help flush out pathogens from the nasopharynx. Nasal sprays containing seawater are also useful for moisturizing and cleansing the nasal mucous membranes.
Sauna and alternating showers:
Temperature changes from hot to cold stimulate circulation and train the body to react more quickly to temperature fluctuations. Caution: If you're ill, you should avoid the sauna and this additional stress!
Laughing is healthy!
Those who laugh more often reduce the production of stress hormones – and hearty laughter relaxes the muscles, opens the bronchi, and stimulates the circulation!
Soak up the sun:
Vitamin D is one of the most important building blocks of the immune system and is produced in our skin through exposure to sunlight. So take a short walk regularly during your lunch break—that's when the sun is at its best!
Drink enough:
Heating air dries out the mucous membranes in our nose and throat, thus weakening our natural barrier against pathogens. Drink at least 2 liters of water or unsweetened tea throughout the day.
No stress!
While short periods of stress boost our immune system, constant, chronic stress weakens our body. Both the specific and nonspecific immune defenses then function more slowly.
Intestinal flora:
Our immune system and the gut are closely linked: Around 70% of immune cells are located in the gut, and a large portion of our defense reactions take place there. A healthy intestinal flora helps defend against pathogens.
Spicy food:
Try cooking something really hot and spicy! This stimulates blood flow to the nasal mucosa, helping to flush out pesky germs faster!
Nicotine and alcohol:
The immune system also suffers from nicotine consumption, as it paralyzes the cilia in the bronchi and inhibits the production of important antibodies. Anyone who gets really drunk deactivates their defenses for at least an entire day.
Move outside:
Moderate exercise in the fresh air also increases blood circulation. Endurance athletes, in particular, have stronger immune systems because immune cell activity increases.
Sufficient sleep:
While we sleep, our immune system is working at peak performance. Defense cells are released in greater numbers, increasing our effectiveness against viruses and bacteria.
Aim for a normal weight:
Both being overweight and underweight can weaken the immune system. Underweight people are more likely to suffer from nutrient deficiencies, while being overweight promotes inflammatory processes that place additional strain on the immune system.
Kneipp cure or foot bath:
If you don't like saunas, you can also tread in cold water – the so-called Kneipp cure – or enjoy a cold-water foot bath at home. Important: Always finish with the cold foot bath (15-18°C).
Have you kissed today?
Finally, the best tip: Kissing makes you happy - of course only when we kiss a healthy partner... But kissing is good immune training, because countless bacteria are exchanged that our body has to fight against.
