11 tips to strengthen your immune system

Simply put, the immune system is your individual protection against the environment and the variety of pathogens. The immune system can be compared to the computer's anti-virus software, which is designed to recognize different types of malware and then destroy them.

In contrast to computer software, however, the human immune system is far more complex. It consists of two systems that work closely together: the "innate immune system" and the "acquired immune system". These two immune systems fundamentally differ in the type and speed of their actions - but the goal is the same: protect your body from pathogens.

The innate immune system reacts faster to pathogens than the acquired immune system. undifferentiated and less targeted, but still very effective in combating so-called pathogens. Special surface characteristics - so-called antigens - are usually used to detect pathogens. Antigens and antibodies have been widely known since the corona pandemic at the latest.

The specific immune system is more complex and specific in the immune defense. In addition, it can keeping in mind and react quickly and ward off further contact.

The executive branch of the immune system is made up of white blood cells (leukocytes). Unlike red blood cells (erythrocytes), this component of the blood is not responsible for supplying the body with oxygen. In addition to the blood cells, numerous organs are also involved in the immune system: lymph nodes, spleen, bone marrow, thymus and the so-called MALT system.

Immune system cells

Within the group of white blood cells there are different cell lines that perform a variety of tasks.

Cells of the nonspecific or innate immune system:

• Granulocytes: can recognize antigens, produce poisons against bacteria and cells, can surround pathogens and release messenger substances
• Monocytes: “eat” pathogens, present antigens of pathogens in lymph nodes to stimulate the specific/adaptive immune system
• Macrophages: “mature” monocytes, predominantly similar abilities
• Dendritic cells: present antigens
• Natural killer cells: kill degenerated and virus-infected cells directly
• Mast cells: antigen recognition, allergic reactions

Cells of the specific or adaptive immune system:

• T lymphocytes: recognize antigens
  • T helper cells: help macrophages when pathogens could not be eliminated
  • T-killer cell: initiates cell death of degenerated and virus-infected cells
• B lymphocytes: after activation, they transform into plasma cells that produce antibodies

So much for the theory. But what exactly happens when the body comes into contact with a pathogen, such as a virus?

How does the immune system work?

Depending on whether it is a first contact or a repeated contact, the immune response is quite different.

The nonspecific immune system can be within few minutes and ensures a local inflammatory reaction. It also initiates a number of other steps in the immune system. These include the activation of the complement system, a system consisting of many proteins that in turn have different tasks, phagocytosis and also a direct reaction to the pathogens.

The specific immune system becomes active after a slight delay – a process that begins within a few hours but takes daysto make the specific defense fully operational. This involves producing precisely tailored molecules (e.g. antibodies) that are designed to recognize and destroy the pathogen. The pathogens are then destroyed using the T killer cells. If this step does not work, the T helper cells step in to provide support.

In unison, the body builds the so-called “immunological memory“ This consists of memory cells and specific antibodies. The immunological memory can last for a long time, sometimes even for a lifetime, and ensures that the same pathogen can be fought much faster and more specifically the next time it tries to colonize. This is quite plausible because the cells that would normally take days to produce already exist in the blood and “lie in wait” for the specific pathogen.[/vc_column_text][vc_single_image image=”44167″ img_size=”full” parallax_scroll=”no” woodmart_inline=”no”][vc_column_text woodmart_inline=”no” text_larger=”no”]

So how can you support your immune system?

Basically, we can hardly avoid colds and other infections completely. However, with a well-functioning immune system, you can influence the course of the disease and prepare yourself well for the colder season and a possible cold arm.

We have put together a few tips to boost your immune system:

Vitamins

Interestingly, the number of studies and scientific articles on the interaction between vitamins and the immune system increased dramatically during the Covid pandemic. One often reads about Vitamin D, but also Vitamin C, Vitamin A and Vitamin E are mentioned.

The supportive effect of vitamin D has been scientifically proven in studies conducted on respiratory infectionsThe Covid-19 pandemic has given a real boost to the study landscape, especially here. There is also evidence for vitamins A, C and E, although the study situation here is not quite as clear. These vitamins seem to be involved in viral infections and colds in particular.

Is it worth supporting this with nutritional supplements? As soon as there is a defect, definitelyEspecially in the case of vitamin D, it is very easy to help with bioavailable drops.

Minerals

Minerals such as Magnesium, Iron, Selenium or Zinc play an important role in a well-functioning immune system. They can be found in some foods and can alternatively be supplemented in appropriate amounts. Pay attention to high bioavailability!

What can the respective molecules do? Zinc has an antioxidant function in the human body. Eisenmangel disrupts antibody production. Selenium is cell-protective and, like zinc, has an antioxidant function. Magnesium deficiency causes more inflammation and a weakened immune response. In addition, Magnesium important for vitamin D levels.

Balanced nutrition

Again and again the balanced Nutrition With a wide range of vegetables and fruit, the body can absorb a whole host of important vitamins and minerals.

Green vegetables such as kale or spinach are rich in vitamins C, E and B2 – as well as folic acid, vitamin K, calcium and iron. Lentils and other legumes provide you with magnesium, Potassium and iron.

wash your hands

It sounds banal, but it is extremely effective. This means your immune system doesn't have to deal with certain pathogens in the first place. You also break a possible chain of infection and protect the people around you.

Drink enough

Drinking enough is just as important. The mucous membranes cannot fully function when they are dry. This is because certain substances in saliva and tears eliminate certain pathogens before they enter the body. In winter in particular, our mucous membranes tend to be a little drier from the heating air. You can help this by drinking enough fluids. Your body will thank you in many ways. So drink at least 2 liters a day, or more if you do sport.

Sauna

If you are not already a self-professed sauna lover, you can think about spending a relaxing day in the sauna in the future. In addition to many positive effects on the cardiovascular system, saunas also improve the immune system. For example, one study found that the incidence of colds was reduced by half.

exercise

As you will have already noticed in our blog articles, exercise A proven way to promote health in almost every situation. In addition to a good mood, resilience, endurance and good circulatory function, your immune system also benefits from exercise. This means that more white blood cells are produced. If you don't want to do any extra exercise, it is easy to integrate it into your everyday life. Choose the bike in the morning and leave the car at home, use the stairs instead of the elevator or simply go for a regular walk and enjoy the beautiful autumn colors.

Stress reduction

Admittedly, this is a very individual topic, but some principles are generally applicable. Stress not only affects your psyche, but also your body and, on top of that, your immune system. The Federal Ministry of Health recommends reducing stress to support your immune system. Try taking time out to focus on your breathing. There are now many useful apps for this that you can simply install on your smartphone. Other forms of meditation such as Pilates or yoga also reduce your stress level.

Sleep

Sleep is essential for your organism. Sleep is essential for good regeneration, stress reduction and the production of immune cells. The length of sleep varies from person to person. Typically, the amount of sleep required is between 6 and 9 hours per night.

smoking cessation

Smoking disrupts the natural function of the respiratory tract to rid itself of pathogens. This means that the body's first defense mechanism is switched off and pathogens multiply in the body that would otherwise never have entered the body.

stay young

Like so many things, the immune system declines with age. If you maintain a healthy lifestyle and follow our longevity tips, you can keep your immune system running smoothly for longer.

What are the problems associated with a poor immune system?

It's obvious: if the immune system is weakened or essential nutrients are lacking, pathogens have an easier time colonizing the body. Since the immune system is structured in many ways in a serial manner, the disruption of one process is enough to weaken the entire system. It's perfectly normal to reach for the tissues more often in the cold season or to spend a day or two in bed. However, if you take good care of and support your immune system all year round, the likelihood of serious illnesses is significantly reduced.

Is all the effort worth it?

Definitely! Not only will your immune system be strengthened, but also your health and well-being. Your resilience to illness will improve and you will probably be much fitter and fresher as you get through the cold season. Many of the tips are very easy to implement and don't require much extra effort. Ultimately, you will also save time, because lying sick in bed is of course of no use to anyone.