Boost Your Immune System: How to Build & Strengthen Immunity

3 reasons to build and strengthen your immune system

A strong immune system ensures one thing above all: It keeps us healthy. However, such a complex system is susceptible to disruptions. It can happen that the response to intruders is too slow or too weak. In individuals with strong immune defenses, the defense cells are able to work effectively. When our immune defenses are intact, we also feel more energetic, capable, and sleep better.

Who should strengthen their immune system and what is the best time to boost one's immune system?

These questions can generally be answered quickly. Everyone should support their immune system. And that all the time. Building up one's immune system and strengthening one's defenses can be done all year round. If you want to stay fit and healthy throughout the year, you should support your immune system at all times - not just during the cold season.

However, the following groups of people in particular should focus on strengthening their immune systems:

• People who face challenges and Stress exposed to

• People with Sleep problems

• All those who take medication regularly

• When consuming alcohol and nicotine

• People with little everyday movement

• Pregnant and breastfeeding women

• And generally all those who are unable to eat healthily and balanced.

Strengthening the immune system with home remedies - is it possible?

It is also possible to support your immune system through home remedies. In herbal medicine, there are various medicinal plants that can help boosting the immune system. These are mainly plants with so-called secondary plant substances, as they have an immunomodulating effect (influence on the immune system). These include, for example, echinacea, thuja, wild indigo, and Siberian ginseng.

These medicinal plants are available in the form of preparations in the pharmacy or as home remedies, for example in the form of tea. Medicinal plants, herbs, and the like are also full of micronutrients that are of great importance for the functioning of our body.

What strengthens the immune system? - How to build up your immune system: A 10-step plan

Especially in the autumn and winter months it is important for many people to strengthen the immune system. For example, if one is not often in the sun, the skin may not produce enough vitamin D, which contributes to a normal function of the immune system. Several aspects are crucial for a good immune system, such as sufficient exercise and sleep, as well as a healthy diet.

Getting enough sleep for a strong immune system

Everyone knows how important bed rest is when recovering from a cold. And not without reason: Our immune system is mainly active at night during sleep when our body does not need to mobilize energy for other processes. It can therefore focus on defending against harmful invaders.

But not only during a cold is sufficient sleep important, but also to prevent it. How well we sleep is directly related to our immune system. Because what has long been suspected, psychologist Sheldon Cohen from Carnegie Mellon University in Pittsburgh recently confirmed in a study: Just a less Sleep deprivation weakens the immune system and favors infections. This can be explained by the fact that the number of white blood cells increases at night. Those who sleep 7 to 9 hours daily support the normal function of the immune system.

Strengthening the immune system through a healthy diet

With the right nutrition, you can boost the immune system quickly. A balanced diet is key here. Remember: the more colorful your diet, the better for your immune system.

But one should make sure that fruits and vegetables are ripe. It can help to eat seasonally, for example, not to eat strawberries in winter. Regionality and short transportation routes are also good indicators.

The German Nutrition Society (DGE) recommends eating 3 portions of vegetables and 2 portions of fruit per day. This helps prevent a deficiency of important micronutrients. A strong immune system is ensured by a varied diet consisting of complex carbohydrates, sufficient protein and fiber, good fats as well as numerous vitamins and trace elements. Our tip: Eat plenty of fiber because they promote a healthy gut microbiome, which contributes to strengthening the immune system.

How a healthy gut ensures a strong immune system

The intestine forms the barrier between our body and the environment. It determines which nutrients are absorbed from the food pulp. The weaker this barrier is, the more pollutants can enter the body, which can overwhelm our immune system. Additionally, around 70% of our immune cells are in the gut. To have a strong immune system, it is important to strengthen the gut microbiome, which consists of billions of microorganisms, especially through a healthy diet.

The "good" bacteria ensure that pathogenic germs cannot settle and spread in the intestinal mucosa. This means that depending on what we feed the gut bacteria, we either promote the growth of "good" or "bad" bacteria. Therefore nutrition plays a crucial role in the composition of our microbiome. Good to know: Fermented vegetables contain live lactic acid bacteria that settle in the colon when consumed, thus promoting the diversity of the microbiome.

Boosting the immune system with micronutrients

Micronutrients, such as vitamins and minerals, are essential for the entire body. With the exception of Vitamin D, we obtain these through a healthy and varied diet. But which vitamins strengthen the immune system? Here are a few examples:

• Vitamin C: This vitamin is a jack-of-all-trades, as it performs many important tasks. It also contributes to the normal function of the immune system during and after intense physical activity. And it supports the absorption of iron, which is also involved in the function of the immune system.

• Special case - Vitamin D: Is known as Sun vitamin. It is involved in many metabolic processes. These include, for example, the muscles, bones, and last but not least the immune system. However, vitamin D can only be absorbed to a limited extent through food.

• Vitamin B2: Together with vitamin E and C, it helps to protect the cells from oxidative stress. It also helps in maintaining the mucous membranes important for the immune system, such as those of the respiratory tract.

• Zinc: is a true all-rounder among micronutrients. It has various functions in the body. For example, it plays a role in cell division, contributes to the maintenance of normal skin, hair, and nails, and to a normal function of the immune system.

• Selenium: is a trace element that is often associated with the thyroid gland. However, it can do even more: Selenium helps protect cells from oxidative stress and supports normal immune system function.

In addition to vitamin C, D, and B2, as well as the trace elements zinc and selenium, there are other micronutrients that contribute to the immune system.

Do dietary supplements strengthen the immune system?

You can strengthen your immune system not only with home remedies or a healthy diet, but also support it with dietary supplements. There are various dietary supplements for the immune system - from single preparations to broad-spectrum supplements.

Combination preparations often contain several vitamins and trace elements that have been proven to support normal immune system function. These include, among others, vitamin A, B6, B12, C, D as well as folic acid, zinc, and iron.

Dietary supplements are by no means a substitute for a healthy, balanced diet. However, targeted support, for example in autumn or winter, is indeed a good idea. But one should pay attention to the composition and quality of the product.

Boosting immune defense? - Build and strengthen your immune system with lots of exercise outdoors

To boost the immune system in addition to nutrition, everyday movement and sports play a significant role. Regular exercise also has a positive impact on the immune system. A daily physical activity of 30 minutes boosts metabolism, gets the circulation going, reduces blocking stress hormones, and thus contributes to a normal function of the immune system.

So if you want to strengthen your immune system, try walking more often, cycling to work, or taking the stairs. However, heavy strength training or intense cardio workouts are not necessary to boost the immune system. The key here is: consistency over intensity.

Get some fresh air and soak up the sun

Unlike dry and oxygen-poor air in our living and working spaces, fresh air and sunlight can quickly strengthen our immune system. Dry, oxygen-poor air dries out the mucous membranes - especially in winter when the heating is on. This makes it easy for viruses and bacteria to weaken the body.

Physical activity outdoors not only brightens the mood, but the oxygen saturation of the air and moderate exercise also support the immune system. In addition, sunshine stimulates the production of vitamin D, which supports the normal function of the immune system.

Reduce stress, strengthen your defenses, and build a strong immune system

Stress not only affects our mood, but also has an impact on various mechanisms in our body. Among other things, cortisol is released during stress. The stress hormone ensures that the body mobilizes all its energy reserves to be as efficient as possible and to prepare for battle. All other non-essential processes that consume energy are shut down - such as our immune system. This means that high levels of cortisol in the blood suppress the immune response.

The absorption of our nutrients and the composition of our microbiome are also linked to our stress levels. The more often we are exposed to stress, the more our digestion and therefore the absorption of micronutrients suffer. At the same time, stress leads to an increased need for nutrients. So, what should we do to strengthen our body's defense against stress?

For a strong immune system, it is even more important to incorporate daily routines into your everyday life that help you relax and reduce stress actively. Various relaxation techniques are suitable for this, such as yoga or meditation. But also walks in nature or a soothing bath help with relaxation.

What is good for the immune system? - Sauna and contrast showers

Sauna and changing concerns do not directly provide a strong immune system. Saunas, cold showers, and baths stimulate our immune system just like contrast showers do. This means that these activities train our body to adapt to different temperatures more quickly. However, for many people, a cold shower in the morning is part of their morning ritual and helps them wake up quickly. Taking a break with sauna and other activities can also strengthen the immune system in other ways, by reducing chronic stress.

Abstaining from alcohol and nicotine strengthens the immune system

If you want to build and strengthen your immune system, you should avoid gifts that weaken the immune system. These include, among others, alcohol and nicotine. Cigarettes are known for their toxic and carcinogenic substances. They damage the mucous membranes of the respiratory tract and destroy the cilia that trap pathogens. Respiratory infections have an easy time developing as a result.

Alcohol not only damages the liver, intestines, and nerve cells, but also weakens the immune system by reducing the activity of immune cells after alcohol consumption. Therefore, those who want to strengthen their weak immune system should largely avoid nicotine and alcohol.

Super easy: Proper handwashing for a strong immune system

With appropriate hygiene, you can support your immune system and strengthen your immune defense. This includes especially washing your hands. Several times per hour, we touch our face without even noticing. If you shake hands with someone who has been hit by the flu, you can quickly get infected. Therefore, regular hand washing is very effective for your own protection against germs, as well as for the protection of others, in order not to burden your immune system.

Other hygiene measures that can prevent infections include coughing and sneezing into the crook of your arm, regular ventilation by opening windows, and covering wounds with plasters or bandages.

In conclusion: A dose of good mood boosts the immune system and builds a strong immune system

Laughing, singing, kissing are all things that make many of us happy and they also contribute to a strong immune system. Laughing and being in a good mood help to reduce the stress hormone cortisol, which suppresses the immune system.

When kissing, around 80 million bacteria are exchanged, which can stimulate the immune system, but do not overburden it. At the same time, cortisol is broken down and a true hormone cocktail of serotonin, dopamine, adrenaline, endorphins, and oxytocin is released. All of this contributes to strengthening the immune system.

Therefore: Infect your fellow human beings with your cheerful laughter and spread it around. Good mood is probably the best way to build and strengthen the immune system!

3 simple insider tips to naturally boost the immune system

If you have tried a lot and your immune system is still weak, these three secret tips come into play. Often, it is the small things that make the crucial difference.

1. Sufficient fluid intake: Drinking plenty of fluids to strengthen the immune system?

Drinking enough water is not so easy for many people. However, it is extremely important. While drinking water may not directly strengthen the immune system, it can hydrate the body and thus support the proper functioning of the immune system.

The mucous membranes are the first barrier that viruses and other pathogens have to pass. If these are weakened, pathogens have an easy time entering our bodies. Drinking enough, preferably water and unsweetened teas, keeps the mucous membranes moist. This makes their task easier and promotes the removal of viruses and bacteria.

2. Vitamin C-rich foods, probiotic & prebiotic nutrition

Who doesn't know it: the hot lemon. Also known as grandma's home remedy for any ailments. It is said to support the formation of antibodies and stimulate the function of white blood cells that fight pathogens. Grandma would also use foods like bell peppers, oranges, pineapples, blueberries, tomatoes, broccoli, and Brussels sprouts for this purpose.

Since a large part of the immune system is located in the gut, one should take care of it. Supporting the gut specifically through a diet rich in probiotic bacteria and prebiotic foods such as chicory, Jerusalem artichokes, onions, or artichokes is very beneficial here. These foods can help the immune system by contributing to a healthy. Maintaining a healthy gut flora is important for strengthening the immune system, as it helps to defend against "bad" bacteria and promote "good" bacteria.

3. Garlic and onions help boost the immune system

A real insider tip to strengthen the immune system is the regular consumption of garlic and onions. Both contain allicin, a substance with antibacterial and antiviral properties that can help maintain a strong immune system.

What actually burdens the immune system?

Especially nowadays, we are exposed to many things that can strain our bodies. The human immune system can also be burdened by various factors, such as:

• Too much stress

• Inadequate nutrition

• Bad sleep

• Frequent or prolonged infections

• Alcohol and tobacco consumption

• Environmental factors such as air pollution

• Taking certain medications

• Chronic diseases or inflammations

Therefore, it is important to maintain a healthy lifestyle in order to strengthen the immune system and increase its ability to cope with these and other stressors.