A good immune system is extremely important. It protects us against being vulnerable to certain diseases and can protect us against many different kinds of infections caused by fungi, bacteria or viruses such as the coronavirus. We all know this one person who almost never gets sick. It is probably not only genetic factors but also a super immune system.
Learn here, how you can strengthen your immune system as well:
- Drink a lot
If you don’t drink enough, not only will you get tired and knocked out, but you will also dry out your mucous membranes. These are already quite prone to infections of all kinds – but when dried out, they even provide an ideal breeding ground for bacteria! So drink something again and again, even if it is only a little bit. This will clean the throat area.
- Get out and enjoy the sun
This point may not always be so easy to put into action right now. Alternative: Vitamin D supplements. To all those who have a private garden or balcony: Get out there! Sunlight stimulates the production of vitamin D, which is essential for a good immune system. You can find out more about this here.
- Healthy diet
It should be relatively clear that our body must have all the necessary substances available in order to maintain a healthy immune system. In addition to various vitamins, this includes proteins, zinc, selenium, iron and copper. Make sure you maintain a balanced diet with plenty of fresh fruit and vegetables. Especially beneficial for the immune system are: broccoli, cabbage, carrots, garlic, ginger, spinach, citrus fruits and berries.
- Exercise also strengthens the immune system
Endurance sport is best for the circulatory system as well as the immune system: and the best thing about it? With every (even short, but reasonably strenuous) workout the immune system is stimulated! Simply make sure you get the necessary exercise every day – no matter how.
- Important: Overexertion has the opposite effect
During periods of excessive, prolonged physical exercise (e.g. marathon), more defence cells are formed. That is actually really great! The only problem is: if you relax afterwards, the number of defence cells even falls below the initial value. The result: you are more susceptible to infections. So – sport is good, but don’t overdo it!
- More sleep and less stress
The fact that stress and sleep are directly related to the immune system should not be new, but just to be on the safe side: restful (!) sleep is important and helps to fight pathogens. Recommended are 7-8 hours. Stress uses up energy reserves and thus weakens the immune system.
- Quit smoking!
Smokers are particularly at risk: The mucous membranes become dry, inflammation is promoted by smoking and the defence mechanisms of the lungs themselves are also weakened. So if you really want a good immune system, you should quit smoking first – this may save your life in one way or another.
Sounds weird? Well, it is! But Alcohol has a dampening effect on the immune system. The white blood cells, especially the so-called scavenger cells, which are at the forefront of the fight against disease, are “paralysed” by the alcohol in the blood. This also has a negative effect on the production of the body’s own messenger substances.
Extra: Wash your hands, wash your hands
and wash your hands again! The hands should really be washed thoroughly at all times. At least 20 seconds are recommended. Disinfect more often when on the road – but the best and most effective way is to really wash your hands. This tip has nothing to do with the immune system, but the less you let bacteria in and near you, the better.
To the parents among you: We know that not all of the little ones like to wash their hands thoroughly, but even despite huge drama it is really necessary! How can you make children understand why they should wash their hands?
1. With paint or glitter on their hands
The child will see where it spreads the paint or even better the glitter – everywhere. A dirty favourite toy? Not very popular! Afterwards you have the basis to make clear that it is just as disgusting with bacteria and invisible dirt.
2. Draw a monster on their and your hand.
Washing it away is the ultimate goal. Who can get it off faster? You or your kid? With small children, you can practice this every time you wash. With older ones it works great that they wash more often and more thoroughly by themselves.