Systematically strengthening the immune system
If you want to stay healthy, you should build up your immune system. Lifestyle plays a significant role in how well the body can defend itself against disease.
A strong immune system is one of the most valuable things a person can have. It consists of millions of defence cells which are located in the mucous membranes, the skin, the bone marrow, the lymph nodes and above all the gut and which fight invading pathogens. A good immune system gives protection against annoying colds, but it can also prevent more serious infections or at least ensure that an illness is less severe.
Of course, not all immune systems are equally strong. Risk factors such as age, gender, previous illnesses and obesity influence our built-in defences. In some people, the immune system is weakened or even suppressed due to disease or medication, but most of the time the body's own defences can cope by themselves.
A strong immune system is one of the most valuable things a person can have. It consists of millions of defence cells which are located in the mucous membranes, the skin, the bone marrow, the lymph nodes and above all the gut and which fight invading pathogens. A good immune system gives protection against annoying colds, but it can also prevent more serious infections or at least ensure that an illness is less severe.
Of course, not all immune systems are equally strong. Risk factors such as age, gender, previous illnesses and obesity influence our built-in defences. In some people, the immune system is weakened or even suppressed due to disease or medication, but most of the time the body's own defences can cope by themselves.
Four strategies for your defences
Nutrition, exercise, sleep and stress are the well-known factors on which our health depends. Of course, not everything can be prevented, as shown by the coronavirus pandemic. And your own predisposition or life situation will make it more or less difficult to look after your own health. But it's definitely worth trying to systematically strengthen your immune system for the next season through your own efforts.
With a varied diet which includes enough fibre, good fats, vitamins, minerals and water, supports gut function, and prevents elevated sugar and blood fat levels. Selected vitamins and minerals give the immune system an additional boost. The most important are vitamins B₆, B₉, B₁₂, C, and D, plus zinc, iron, selenium and omega-3 fatty acids.
Even light and moderate types of exercise such as walking, cycling, yoga or gardening have been shown to improve immune response and boost circulation and oxygen supply. Physical activity also helps to control weight. Excess weight can trigger inflammatory reactions and weaken the immune system.
A good night's sleep strengthens the immune system, while lack of sleep degrades the function of the immune cells in the blood. A self-prescribed «news diet» before bedtime helps ensure that sleep is deeper and more relaxed. This is not just about avoiding the blue light produced by electronic devices; it's also about limiting your exposure to negative news stories.
Chronic stress triggers the release of stress hormones into the blood and makes you more susceptible to infections. Classic relaxation techniques, such as autogenic training or meditation, are helpful. Laughter, which can also be induced «artificially» through laughter yoga exercises, and good social contacts are other tried and tested methods for staying healthy and stable.
