Health & Wellbeing, Useful information

10 tips for a strong immune system

Winter time often means cold season . If the temperatures get colder, the number of viral infections and colds increases. A strong immune system and the right precaution help to avoid this.

The following ten tips will help you to avoid winter To survive flu-like infections:

1. Antioxidants and micronutrients strengthen the immune system

A balanced and healthy diet is particularly important to strengthen the body’s defenses. You should keep this in mind when choosing your food. In particular, foods with a high content of antioxidants, secondary plant substances as well as important vitamins and minerals have a positive effect on the immune system. Antioxidants such as vitamin C, vitamin E and selenium protect the cells from oxidative stress and fight off free radicals. In this context, the oligomeric proanthocyanidins (OPC) should also be mentioned, whose antioxidant potential is almost 20 times higher than that of vitamin C.

The trace element zinc also plays an important role in defense. As a component of numerous enzymes, it is also involved in processes in the body that are important for the immune system.

Our Nutri-Plus Immune Essentials supplies the immune system with all important vital substances that it needs for optimal development of its defenses.

2. Vitamin D protects the body

Vitamin D has been shown to play an important role in immune defense. However, the body’s defenses can only be mobilized if the vitamin is present in sufficient quantities. In summer, enough vitamin D is produced in the skin by exposure to sunlight. This in-house production is not guaranteed in autumn and winter due to the angle of incidence of the sun. Therefore, supplements with vitamin D make sense, especially in the winter months . You can find our vitamin D here .

3. Exercise in the fresh air strengthens the immune system

Exercise and sufficient exercise, especially in the fresh air, stimulate the circulation and thus strengthen the immune system. Immune cells are increased during physical activity. Pathogens are thus eliminated more efficiently. Exercising about 2 to 3 times a week is enough to mobilize your immune system. However, you should pay attention to suitable warm clothing during this time of year. At the first sign of a cold you should refrain from exercising.

4. Drinking enough for your immune system

As we probably all know, it is enormous important to drink a lot to get the toxins out of the body faster. In addition, our mucous membranes in the nose and throat area dry out from the warm heating air, so that viruses and bacteria can enter our body more easily. It is therefore important that you drink at least 1.5 liters of water or unsweetened tea a day.


5. Avoid alcohol and smoking for the sake of your immune system

Alcohol and nicotine have been shown to weaken our immune system. The toxins in smoke or in alcohol accumulate in the body and there is a increased formation of free radicals. These lead to oxidative stress and can favor a number of diseases. This makes it easier for pathogens to get into our organism.

It is also known that the blood of smokers contains fewer immunoglobulins than non-smokers.

6. Sufficient Sleep for your immune system

The body regenerates overnight and can therefore collect new energy for the next day. The immune system is closely linked to the duration and quality of sleep. And everyone probably knows the excessive need for sleep with a cold, because sleeping is healthy and makes you fit! Studies show that the number of natural defense cells increases during sleep and thus the immune system against viruses and bacteria is strengthened. So sleep about 7 – 8 hours every day so that the body can produce new antibodies.

7. Relaxation and social contacts: important for the immune system

It is important that you make your everyday life stress-free . To do this, take regular breaks at work, during which you treat yourself to a warm tea. At home you can use yoga exercises or a hot relaxation bath to strengthen your immune system.

But also regular meetings with friends or family have a positive effect on your immune system. This is also shown by studies: people who live withdrawn have a weaker immune system than people who have a lot of social contacts.

8. Regular ventilation for your immune system

R regular ventilation at home or in the office is good to constantly refresh the room with new oxygen-rich air to supply. This is especially useful if you are in the same room with several people or if you already have a cold.

9. Healthy intestinal flora through glutamine

Der Gut is the largest defense system in the entire body. Almost 80% of all immune cells sit here on an area of ​​around 400 – 500 square meters (!). A weakened immune system can therefore also be due to the fact that the intestinal flora is disturbed. Our intestines can also benefit from L-glutamine . The amino acid helps build intestinal cells and repair the intestinal lining. You can find out more about the effect of L-glutamine on the intestine here .

10. Regular hand washing for your immune system

Viruses and bacteria often spread by shaking hands; Doorknobs, handles in public transport or shopping trolleys can also be infected by these annoying pathogens. Regular hand washing with soap reduces the risk of infection.

With these ten tips nothing can go wrong to strengthen your immune system! We wish you a nice and cold-free winter time.

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