We believe that most people can answer the question about the main message No. 1 right now: Corona. Not only in the current times, but in general, we should take good care of ourselves and optimally support our immune system. Fortunately, even if the vast majority of the diseases we catch are not serious: even a harmless infection is annoying! There are numerous measures to strengthen your own defenses.
Strengthen The Immune System – Our Top 15 Power Strategies
Self-care is one of the main themes of the Self Care Sunday. This includes psychological and physical well-being. Strengthening our immune system is an important part of staying healthy and feeling good in our bodies. Take a few minutes this Sunday and consider what you might be doing to your immune system and what you could start over.
Sleeping means time for our body to regenerate. The metabolism is in full swing and the body’s immune system can concentrate on fighting off pathogens and inflammation because the body is not distracted from the day’s activities. This process works best during deep sleep. Treat your body to adequate sleep and ensure proper sleep hygiene so that you can also sleep well.
A sleeping period between 6 and 8 hours is considered sufficient for an adult.
2. Outdoor Exercise
The emphasis is on both: movement AND fresh air! Vitamin D is essential for the immune system. It can be partially ingested through food, but most of it can actually be absorbed by the sun on our skin. So take every opportunity to catch one or the other sun rays. However, since it is rather difficult to expose larger parts of the body to the sun in the cooler months, an additional intake of dietary supplements can help. The doctor can provide information about the correct dosage, which should never be set alone.
Exercise outdoors does not only have the advantage of building up vitamin D. Sport activates the body cells and thus automatically the immune system. It has been shown that natural killer cells have a better ability to recognize and attack pathogens in physically active people. In addition, they appear to produce more signaling substances to motivate other immune cells to act. However, the movement should be moderate – overloading leads to the opposite.
Last but not least, it is simply good for the soul to let the wind blow around your nose and breathe in the fresh air. And stress relief also contributes to an intact immune system.
Heating air dries out the mucus and this opens the door for viruses. Therefore, make sure that the air humidity in the rooms is not too low. It is best to open the windows three times a day for 10 minutes and ventilate them well.
In addition, water bowls that are placed on the heaters or special humidifiers help.
4. Proper Nutrition
More and more scientists assume that a large part of our immune cells are in the intestine. And these should be supported by a healthy, high-fiber diet. As is well known, this includes the consumption of fresh vegetables and fruit, ideally, of course, organic and regional. Legumes, nuts, and whole grains are also beneficial.
In order to ideally support the immune system, all vitamins and nutrients should be made available to the body in sufficient quantities. This can be done on the one hand through food supplements, but better through a balanced diet. In general, there are foods that are said to have special abilities.
Vitamin A helps to strengthen the body against respiratory infections and is important for the mucous membranes. It’s in bulk in carrots, broccoli, or spinach. Since it is a fat-soluble vitamin, always combine it with a little oil.
The vitamins C and E support the vitamin A in its effect by protecting the cells from antioxidants. Foods containing vitamin C include, for example, peppers, broccoli or citrus fruits. For example, vitamin E is contained in wheat germ, thistle, grape seed or olive oil and egg yolk.
The vitamins B6 and B12 also support the immune system. B6 is found in potatoes, lentils, broccoli, tomatoes, spinach or bananas, B12 in eggs, cheese such as Emmenthal or Camembert, or meat.
We should also like to serve all dark red and purple fruits and vegetables. They contain a particularly large number of so-called anthocyanins, which are said to have an antioxidant effect against free radicals and thus against pathogens. They are found in red cabbage, grapes, eggplants, red onions, and plums, for example. Fun fact: red wine is one of them.
5. Drink A Lot
Thanks to the heating air, the winter months in particular help to dry out the mucous membranes. And unfortunately, most people feel less thirsty in winter than in the hot season. However, drinking is especially important now. Water is not only essential for the body for the metabolism and the organs, but the liquid supplied also helps to keep the natural barrier function of the mucous membranes active. And that is responsible for keeping the pathogens out.
Incidentally, drinking helps even if you’ve already caught a cold because it makes it easier to flush out the pathogens.
What you drink is up to your preferences. Of course, water and teas are preferable to sugary soft drinks, but if you don’t like pure water, a thin juice spritzer is still better than not drinking enough.
However, you should avoid alcohol, at least in large quantities.
6. Bye-Bye, Bacilli
Whether rinsing the nose, hot soups, or spicy food – everything that makes the nose work also rinses out pathogens. The next time you visit the restaurant, just go to the Indian and order the extra spicy dish and use chili chilli chili, cayenne pepper, ginger & co in your home kitchen.
7. Herbs And Medicinal Plants
Nature has an herb for everything. There are various herbs and medicinal plants that support the immune system through their effects.
Linden blossom tea, for example, has an expectorant and anti-inflammatory effect with its tannins and essential oils. Elderflower tea and nettle tea are said to actively support the body’s defenses thanks to the flavonoids it contains.
Sage is considered the medicinal herb for coughs and colds. It calms the mucous membranes and supports their function. Sage can be drunk as a tea, sucked as a sweet in-between, or served wonderfully as a fresh herb with butter lightly steamed with pasta – that’s delicious and healthy on top of that.
8. Less Stress
No matter what form of stress – if you feel stressed by it, it also loads the immune system and weakens the immune system. A good signal for us: now is the time to shut down a little. Rest, sleep more, exercise gently, meditate, or just read a good book and let your mind wander.
Our wellbeing affects our immune system. Those who laugh, relieve stress, and leave worries aside for a moment. The happiness hormone serotonin is released and the stress hormone cortisol is shut down. It doesn’t matter what you laugh at, whether it’s in a sociable group or a funny book or a funny movie. Incidentally: “Artificially” created laughter, such as laughter yoga, also has this effect.
10. Kiss More Often
Touching other people strengthens our immune system. Firstly, because the pleasant experience reduces stress and anxiety and thus increases positive hormones such as serotonin or oxytocin. On the other hand, our immune system is designed to constantly develop. The more often it comes into contact with different pathogens (to a normal extent, of course), the better countermeasures it can develop. So whoever kisses the partner also exchanges germs, which in turn trains the body’s defenses.
11. Temperature Change
Anyone who goes to the sauna starts their day with alternating showers or does foot baths is doing something good for their body. They support the body with good blood circulation, which in turn also ensures that the mucous membranes remain moist. For a removable foot bath, fill a small tub with water at 38 degrees, a second one with water at 18 degrees. Then bathe your feet in warm water for 5 minutes and then immerse them in cold water for 10-15 seconds. Repeat again and then dry your feet well and apply a nourishing cream. Put on warm socks and relax a little.
12. Dress Warmly
When it is cold, the blood vessels in the airways contract, making it easier for viruses to enter. In cold temperatures, take your hat and scarf out, and when doing sports outdoors, prefer a cloth over your mouth that protects you from breathing in too cold air.
13. Fingers From The Face
Easier said than done. We often face each other unconsciously. Unfortunately, we like to transfer the most diverse pathogens from our hands to our mucous membranes. So it is better to discipline yourself consciously and thereby reduce the frequency with which we face each other. Perhaps a little comforting: if you make it a habit not to touch your face all the time, you will usually be rewarded with beautiful skin, because the germs also cause blemishes.
14. Wash Hands
Washing your hands thoroughly is not only up-to-date but at all times it is an excellent support for preventing unwanted diseases.
15. Ayurveda To Strengthen The Immune System
The Indian art of healing Ayurveda also contains numerous suggestions for strengthening the immune system. She sees the immune system in the digestive tract. A strengthening of the digestive therefore also comes to strengthen the immune system the same. There are some rules to support this.
- Breaks between meals: In order to give the digestive process enough time, there should be 4-5 hours between meals, even 13 hours overnight.
- Don’t overeat so the body doesn’t have to put too much energy into digesting excessive food.
- Turmeric has a digestive and anti-inflammatory effect. Can be taken for example as golden milk, but also in numerous dishes or pure with hot water every day.
- Hot water: You can drink hot water between meals for a few days or weeks. During the cold period, you can add ginger (for warming), turmeric (for blood purification) or sage (for cooling in internal heat) to the water.
- A stable daily rhythm with regular times for getting up, meals, going to sleep ensures balance.
- Before going to bed, a self-massage with warm almond oil and then lukewarm showering or bathing ensures inner balance and good sleep.
- Perhaps there are one or two tips for you to support your immune system. We wish you good health.
Also Read: The Solution To Sleep Attacks: Vitamin D