Being sick sucks! While it can’t always be prevented, having a strong immune system can help you escape an illness or two and stay fit. In this post, we have 8 tips for you to effectively support your immune system.
The right diet
Nutrition serves to provide us with all essential substances. It is also important to consume sufficient substances for a strong immune defense. In addition to vitamins, minerals such as zinc, iron and selenium play an important role. Secondary plant substances and polyphenols also help to counteract inflammatory reactions in the body. To ensure the intake of all these elements, sufficient fruit and vegetables as well as whole grain products and legumes help.
Sufficient sleep
While we sleep, the body can recover and important regeneration processes take place. Immune-active substances are released and the body cleans up. Therefore, one should pay attention to a sufficient duration and also quality of sleep.
Exercise & Sport
Sports and exercise can reduce the risk of a variety of diseases such as diabetes mellitus type 2, high blood pressure or cardiovascular diseases. It also lowers blood sugar levels and the release of pro-inflammatory molecules.
Relaxation
Relax! Relaxation not only keeps our psyche healthy, but also our immune system. Stress hormones prevent our immune cells from multiplying in large numbers. This makes it more difficult for our organism to effectively fight off pathogens.
Washing hands
Whether shopping or on the train – we touch a variety of objects during the day and potential pathogens can be found on every surface. That’s why – wash your hands! And wash them properly, i.e. everywhere, for at least 30 seconds and, of course, with soap. In the meantime, please turn off the faucet.
Drink enough
At the entry points of our body, such as nose or mouth, the pathogens first meet our mucous membranes. This is where they are first warded off. However, as the name suggests, it is important that the mucous membranes are not dry. Therefore, it is important to drink enough. Water or unsweetened tea is best.
Sauna & alternating showers
Alternating between hot and cold promotes blood circulation and boosts the circulatory system. This also helps to supply the mucous membranes with sufficient fluid. In the sauna, however, adequate fluid intake should be ensured due to the sweating. However, anyone who is already ill should generally avoid it.
Off into the fresh air
Fresh and oxygen-rich air strengthen our body and need sunlight to produce the important vitamin D. In addition, spending time in nature has a relaxing effect and contributes to our well-being by lowering our stress level.
Here you will find the benefits of outdoor sports.
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