7 tips for strengthening the immune system

Your immune system ensures that you are protected against pathogens such as bacteria and viruses. It works at full speed around the clock to ensure that your defences function properly. There are a few things you can do to further strengthen your immune system and stimulate your defence system. Here you can find out which habits can strengthen your immune system.

You are exposed to pathogens all day long. It's therefore important to protect yourself as best you can and give your body an intact immune system. With a weakened immune system, you run the risk of getting sick faster and generally feeling flappy. It can also lead to illnesses with more severe symptoms.

A healthy - and above all vitamin-rich - diet is great for your immune system. Make sure you eat enough fresh fruit and vegetables to strengthen your defences and provide your body with both vitamins and important minerals. Fast food, on the other hand, is more likely to weaken your immune system. In fact, a healthy gut has a lot to do with an intact immune system. Many of the antibodies that your body produces are found in the gut.

It is important to drink enough fluids in both summer and winter**. In summer, high temperatures will certainly make you think about reaching for a glass of water more often. In winter, however, it's easy to forget to drink enough as you don't usually feel thirsty. However, drinking enough fluids is the be-all and end-all, especially in winter. Low temperatures make it particularly important to keep *mucous membranes moist*, which can help prevent illness. Try to drink *around two litres* throughout the day.

Sufficient exercise also strengthens your immune system. Moderate training** and endurance sports** are the best way to stimulate your immune system. Jogging or hiking in the fresh air or training in the home gym with fitness equipment such as rowing machines, ergometers or cross trainers are ideal.

During exercise, special defence cells are produced, which continue to increase in your body after exercise. Make sure that your training takes place regularly. There should be a certain routine so that this positive effect on your immune system is permanent.

However, if you are already unwell, it is best to avoid exercise. You can find tips on the topic of colds & sport in our blog.

It is said that sleep is the best medicine. The fact that this is not just a cliché is proven by the fact that sleep helps activate your defence system and frees you from pathogens while you sleep. This is why it is particularly important to make sure you get enough sleep. This automatically makes you feel fitter and this is reflected in your immune system.

You can recharge your batteries in the fresh air. Sunshine contributes to the production of vitamin D, which is important for a strong immune system. So why not take your workout outside when the weather is good? Grab your fitness bands and off you go! But a daily walk - even a short one - can also work wonders. It is also important to ventilate indoors, as bacteria can spread rapidly in closed rooms. Remember to open the window several times a day.

A drink at the weekend or a cigarette: there is no question that both alcohol and nicotine are unhealthy. But both also cause a weak immune system. Smoking causes dry mucous membranes and the ingredients attack your body, weakening it and making it less able to fight off illnesses and viruses. Alcohol consumption also weakens your defensive forces, which can lead to considerable restrictions in your immune system.

You're probably familiar with stress at work or in everyday life. But did you know that stress can weaken the immune system? This is mainly due to the fact that stress releases cortisol. This hormone weakens your immune system. Try to consciously take time to relax so that you can create a balance. It doesn't matter what you decide to do. Be it yoga, a trip with friends or a cosy evening on the couch: do what you feel comfortable with and what is good for you at that moment.

As you can see, there are many factors that favour a weak immune system. However, you can counteract this and strengthen your immune system by getting enough sleep, exercise and other habits. This will generally make you feel fitter and prevent illness.