Helpful tips for strengthening a weak immune system!
- The lifestyle is crucial: lots of vegetables, fruit, exercise and Sleep
- Ensure adequate fluid intake
- Avoiding stress and overexertion
- Wash your hands regularly
Invisible, odourless and a daily companion. We are talking about bacteria and viruses. Not all of the small microorganisms are harmful, but a large number of them are. And precisely these are dangerous for elderly people or people with a weakened immune system. As is also the corona virus. But why do you become susceptible to infections in the first place?
Structure & function of the immune system
The immune system is a complex network that covers the entire organism. Tonsils, lymph nodes, thymus, spleen, bone marrow and other organs are part of it, just as special blood cells. The immune system acts as a shield against viruses and bacteria. A distinction can be made between specific and non-specific defence. Both defence mechanisms work closely together. The non-specific defence forms the first front line and has been active since birth. The second front line, the specific defence system, is formed by the phagocytes and natural killer cells, e.g. T lymphocytes or B lymphocytes. If viruses or bacteria enter the system, for example through a wound, the specific defence system springs into action. The pathogen is identified and destroyed. How can you contribute to a strengthened immune system yourself?
7 tips for a strong immune system
- Strengthen the immune system with the right nutrition: a varied diet, rich in vitamins, boosts the immune system. These primarily include vitamin A, B6, B12, C, D, E, zinc, iron, selenium, copper and phytochemicals. It is believed that intestinal health is closely related to the immune system. Fibre-rich food is therefore recommended.
- Stock up on vitamin D – even when it is cold: vitamin D is required for an intact immune system. Some of it is taken up through food, but a part is also produced by the body itself. However, this requires daylight or sunlight, also in winter.
- Exercise, exercise, exercise: cycling, swimming and running are still classics among endurance sports. Not only the muscles, but also the immune system is strengthened by exercise. However, be cautious, because overexerting the body has the opposite effect.
- Allow time for slowing down, and avoid stress: a hectic pace and stress weaken the immune system. You become more susceptible to infections. Chronic stress can also promote states of exhaustion which, like physical exertion, are ideal conditions for pathogens to multiply.
- Do not forget about the hydration: similar to plants, the body needs enough fluid. If you lack fluids, you quickly feel tired and drained; furthermore you are more susceptible to infections. The reason lies in the dry mucous membranes. The lack of moisture means that viruses and bacteria cannot be adequately removed. It is therefore recommended to drink 1.5 – 3 litres of water or unsweetened teas every day.
- “Power lies in sleep”: those who have had a good night’s sleep and are well rested are not only more productive, but also less prone to stress, hectic pace and infections. Studies have shown that lack of sleep drastically reduces the body’s immune cells. As a result, the immune system suffers. Seven to eight hours of sleep every day should be a MUST to give the body the necessary rest for regeneration. With the SAMINA Night Drink you can also promote healthy sleep from the inside. In the free webinar you can find out more about “Sleep as protection against viral infections”.
- Wash your hands several times a day: thorough hand washing per se does not strengthen the immune system. However, this prevents the spreading of viruses and bacteria that stick to the palms of the Hands.
Image source: Fotolia