A cold, a cough, a sore throat: to have a constant cold is an abomination. We have 6 tips to strengthen your weak immune system.
Bacteria, viruses, fungi and parasites: We are surrounded by countless harmful microorganisms. But why do some people get sick and others don’t? Many are much more susceptible to viral infections. This is often due to a weak immune system.
We have collected some tips for you on how to strengthen a weak immune system with simple measures.
1. mixed food instead of superfoods
For a well functioning immune system the body needs many different vitamins and nutrients – in particular vitamins A, B6, B12, C, D, E, secondary plant substances as well as the trace elements zinc, selenium, iron and copper. More and more scientists are suspecting a direct connection between intestinal health and the entire immune system – which is why a diet rich in fibre is also a good tip for a weak immune system. Organic food from domestic cultivation is also promised a special health benefit.
Most of these ingredients are sufficiently covered by a balanced diet. However, the immune defence is considered to be particularly good, for example:
- citrus fruits
- Dark berries and grapes
While a vitamin C deficiency is extremely rare these days, you should make sure that you have a sufficient supply of other vitamins and nutrients. The effectiveness of dietary supplements is highly controversial among physicians. It is therefore best to try to meet your nutritional needs through food. Whether certain food supplements are useful can be clarified together with your family doctor.
Didis Galanga ginger soup for the immune system
Light, easily digestible and spiced orientally. The Galanga soup is a boost for the immune system and is also tolerated by lactose intolerant people.
Relying solely on so-called superfoods such as chia seeds, mangosteen and the like can be devastating because of their one-sidedness – no food, however hyped, contains all the nutrients you need. Superfoods should therefore only be seen as a supplement to a healthy mixed diet.
2. off to the sun – even in the cold
Vitamin D is essential for an intact immune system. We take in part of our requirements through food – for example through fatty fish. But our body itself also makes a significant contribution: when the sun’s rays hit the skin, it independently produces vitamin D.
Especially in the autumn and winter months, when UV radiation is lower due to cloud cover, you should spend as much time as possible outdoors to get your healthy dose.
If there is a vitamin D deficiency, a doctor can be consulted about taking vitamin D preparations in the months with little light. A visit to an infrared sauna can also be beneficial.
3. move, move, move!
Running, swimming, cycling: The classics of endurance sports are still among the most effective endurance sports. They not only strengthen the heart and blood vessels, but also our immune system. Every moderate workout gently stimulates the immune system. The speed and the degree of effort are decisive: Those who overexert their body usually achieve the opposite effect.
4. avoid heavy exertion
Have you ever heard of the Open Window phenomenon? During excessive physical exertion – such as running a marathon – the number of immune cells in the blood rises sharply. If the body then relaxes again, the number of immune cells falls below the initial value before exercise. Since pathogens can only be fought to a limited extent at this point, infectious diseases occur more frequently. So if you don’t want to get sick, don’t exaggerate your efforts during sport.
5. avoid stress, stay healthy
Thanks to intensive research, we now know that strong stress weakens the immune system and thus increases susceptibility to infections. Chronic stress can also lead to states of exhaustion, which – just like physical overload – offer pathogens the ideal conditions to multiply. It is therefore important to avoid stress situations as much as possible and use calmer hours for targeted relaxation.
6. wait and see, drink tea
Those who drink too little are not only tired and exhausted, but also more susceptible to infections. One of the reasons for this is the dry mucous membranes. Due to the lack of moisture, attacking viruses and bacteria cannot be sufficiently removed. Drinking tea is also positive for the immune system. Green tea, for example, contains a lot of antioxidants that additionally support the immune system and prevent cancer.