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Strengthen the Immune System – 11 Simple Tips

Billions of defense cells work around the clock and protect our bodies from harmful bacteria and viruses and the diseases associated with them. Our daily life and lifestyle are crucial to the performance of our immune system, which is why we can do something new every day for our immune system and therefore for our health.

Getting enough sleep is essential for a healthy immune system. Those who sleep less than five hours a night are more likely to suffer eg. B. catch a cold. However, who at least seven hours or more sleeping has a lower risk of getting sick.

In order for our immune system to function well, it needs it Vitamins, minerals and trace elementswhich are ingested through food. The most important include:

  • Vitamins A, B6, B12, C, D and E
  • zinc
  • selenium
  • iron
  • copper
  • secondary plant substances

Many of these nutrients are present Whole grains, oats, nuts, white meats, fish, fruits and vegetables. Among these in particular:

  • Berry
  • paprika
  • broccoli
  • tomatoes
  • carrots
  • spinach
  • citrus fruits
  • Grape

We should eat seasonally and colorfully throughout the year to have variety on the menu. Attempt include foods that are as natural as possible and to largely avoid ready-made foods and sweets.

3. Drink

Dry mucous membranes are a true paradise for viruses and bacteria. They get stuck there and can no longer be carried away that easily. To ward off viruses and bacteria, you should drink two liters of water every day. This keeps the mucous membranes moist.

4. Fresh air and sunshine

Vitamin D is essential for the proper functioning of the immune system. It will be through the sun exposure formed on the skin. 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 case of a deficiency. In winter, however, it is not a bad idea to go outdoors every day, as pathogens swarm and multiply indoors with dry heating air.

5. Sport and exercise

Sport and exercise are two right things immune enhancerthat strengthen the body in the long term. After a sport drive, the body regenerates in the recovery phases, reducing the number of defense cells (lymphocytes) increases. In the long run, sport has a positive effect on blood pressure and inflammatory processes in the body. For example, excess fatty tissue produces hormones that are released in the body inflammation and can therefore trigger diseases. With a normal percentage of body fat, the immune system has less to fight against it.

6. Kissing

When they kiss, 80 million microorganisms are exchanged in 10 seconds. These are not dangerous for a healthy person, but rather stimulate the immune system to work harder. Also puts a kiss endorphins free that Reduce stress and thus relieve the immune system.

7. Avoid and reduce stress

Those who are often under electricity not only strain the nerves and cardiovascular system, but also the immune system. Many people only notice this stress when they unplug on vacation, the immune system shuts down and they get sick. In order for something like this not to happen, we should take regular breaks and z. Bone spa day do and visit the sauna. Also contrast showers in your bathroom they stimulate the immune system. If you want to reduce stress, you should separate work and private life as much as possible. Clear structures, even within the family, bring order and reduce daily stress. when compensation obviously will come back here Sports for use. From heavyweight training to team sports yoga everything is possible. It is important to have something that is fun and not mandatory.

8. Hygiene measures

To avoid getting sick I am also hygiene measures necessary. These are for example:

  • regular hand washing with soap
  • Touch your face as little as possible
  • Clean the apartment or house with ordinary detergents
  • ventilate regularly to smuggle germs out of the rooms

9. Vaccinate regularly

Vaccinations often weaken the immune system for a few days after administration. This is perfectly normal, as the body fights harmless pathogens antibody the shapes. So it can happen that you get a slight fever or a slight cold. A flu vaccination that is given annually supports the immune system multiple times, as the flu vaccine is reassembled every year due to ever-changing viruses.

10. Healthy intestinal flora

A healthy gut flora is the go-to when it comes to strengthening our immune system. Since around 80% of immune cells are found in the gut, the gut and the immune system are particularly closely linked. To naturally strengthen the intestinal flora, probiotic foods are particularly suitable. These contain lactic ferments and yeastswhich through food reach the intestine, where they specifically build the immune system by removing unwanted germs.

11. Laughter

Our psyche has a huge influence on the immune system and the body’s defenses. While we don’t always feel like it, laughing often has a positive effect on our immune system. It strengthens the defense cells and leaves the contents on immunoglobulins rise in the blood. By the way: if something depresses us, we are even more susceptible to infections.