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Author: Benita Wintermantel | Category: Health and Medicines | 28.10.2020
Photo: Mkovalevskaya / iStock / Getty Images Plus
The federal and state governments have decided that severe restrictions will re-enter into force on November 1st. Those with strong immune systems are better equipped against the coronavirus and, of course, other viruses and diseases. You can use these tips to strengthen your immune system.
- A strong immune system with good defenses generally helps you stay healthy.
- Food supplements should only be taken if there is a real deficiency.
- Proper nutrition, exercise and sunlight strengthen the immune system in a sustainable way.
The number of new corona infections detected daily has increased again in the past few weeks. Now the federal government has decided to close the country again. Effective drugs against Sars-CoV-2 are still a long way off and experts expect a coronavirus vaccine to be available as soon as spring 2021. It is all the more important to actively protect yourself from the virus and prevent coronavirus disease.
To make matters worse, the cold season has also begun. A strong and functioning immune system is helpful here – the fitter our defenses are, the more likely we are to stay healthy. We have put together a few tips for you that will help you strengthen your immune system.
Good nutrition for a strong defense
The simplest formula for a well-functioning immune system is a healthy diet. Important item in the menu: lots of greenery – and generally lots of fruit and vegetables. The regional products you make fresh are the best.
Vitamins A, Vitamin B6 and B12, Vitamin C, Vitamin D and E as well as zinc, selenium, iron and copper are important for the immune system.
These foods are especially good for the immune system:
- beans
- broccoli
- dark berries
- Carrots
- Knoblauch
- peanuts
- chili pepper
- Citrus fruits
Oranges and lemons, ginger, walnuts and almonds or dark berries strengthen the immune system. (Photo: tbralnina / iStock / Getty Images Plus)
Dietary Supplements as Crown Protection?
In no case should you panic to reach for food supplements. These only make sense if there is actually a defect. The North Rhine-Westphalia Consumer Advice Center also clarifies: “There are no food supplements that can prevent the disease with the new corona virus (SARS-CoV-2)”.
The nonsense tip was also circulating online to protect against corona virus with MMS (Miracle Mineral Supplement), also known as CDL (chlorine dioxide solution). Here too the consumer advice center warns: “This is a disinfectant and is used to whiten fabrics! Do not swallow, dangerous!”
Dietary fiber strengthens the immune system
Most of the immune defenses pass through our intestines: 80% of all immune cells are found in the intestine. If you want to be good for your gut, you should ensure a balanced diet with low sugar, low meat and low animal fat. On the other hand, it is important: dietary fiber, vegetable and mineral fibers.
Sunlight strengthens the immune system
An important keyword here: the level of vitamin D. When sunlight hits the skin, the body starts producing vitamin D. And this is good for our immune system.
So: get out in the fresh air and get plenty of sunlight! This is also useful when clouds block out the direct sun. Vitamin formation is still stimulated.
Some types of fish contain a lot of vitamin D and strengthen the immune system. (Photo: margouillatphotos / iStock / Getty Images Plus)
Vitamin D is also found in high-fat fish (eg cod, tuna, mackerel and salmon), oatmeal and sweet potatoes. If your apartment or office is relatively shady, light therapy can also help with winter blues and support the immune system.
Moisten the mucous membranes
If the mucous membranes in the nasal passages and throat are too dry, viruses and bacteria can enter the body more easily. Therefore, keep the mucous membranes moist by providing plenty of fresh air. Green plants or special room humidifiers help against dry heating air in the apartment.
However, some devices have the opposite effect: they spread bacteria around the room or are not very efficient. Only three out of eight models were recommended in our humidifier test. A good alternative: a damp towel in the room also improves the indoor climate.
Important in this context: Drink a lot! Too little fluid in the body makes you tired, limp and more susceptible to disease.
Exercise strengthens the immune system
Whether it’s running, swimming or cycling: endurance sports strengthens the heart and the immune system. It is important not to try too hard, otherwise the opposite effect will occur.
Avoid stress and promote relaxation
Lack of sleep and stress, on the other hand, weaken the immune system. At night, the body fights small infections while sleeping, a kind of “reset” of the immune system occurs, as scientists have discovered.
Avoid smoking and alcohol
Toxins like nicotine and alcohol affect factors that strain the immune system. Studies show that alcohol weakens immune cells over time. Therefore, if possible, limit your alcohol consumption.
Doctors believe that cigarette consumption increases the risk of contracting the new lung disease Covid-19. Smokers should therefore quit smoking or limit it as much as possible.
8 simple but effective tips for the immune system
- Make sure your feet are always warm.
- Get eight hours of sleep every day.
- Drink enough, at least two liters per day.
- Wash your hands regularly.
- Avoid the crowds.
- Exercise as much as possible in the fresh air. This is not only good for the immune system but also good for the psyche.
- Cook with fresh ingredients and eat lots of fruits and vegetables.
- Last but not least: make sure you are in a good mood! Studies have shown that laughing increases immunoglobulin levels in the blood and reduces stress.
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