strengthen your immune system

Tips for strong immune systems

Cold, wet rain, dry heated air, icy wind: In autumn and winter, your immune system has to withstand a lot so that you stay healthy. The good news is, you can actively support it. Here you can read what exactly the immune system actually is and how you can strengthen your defenses.

The immune system is a complex system in the body that consists of organs, organ parts, cells and messenger substances . Its main task: to form and store immune cells. The immune cells in turn fight pathogens, pollutants and diseased cells that can harm the body. They are formed in the skin, lymph nodes, spleen, bone marrow and tonsils.

The immune system is activated by the so-called antigens. These are foreign substances that sit on the surface of bacteria, viruses, fungi and parasites. For example, if viruses invade your body, it depends on whether your blood already contains the appropriate antibodies - i.e. the body's own defenses against these specific viruses . If this is the case, the antibodies “recognize” the antigens and a duel ensues: antibodies vs. viruses. There are no suitable antibodies in your blood? Then your immune system produces them.

In both cases , your body's own immune system recognizes the foreign substances and neutralizes them. This usually happens relatively quickly and you don't even notice it. But sometimes the immune system needs a little longer. You feel this when you get a runny nose, cough or fever. Symptoms like these are normal – they are part of your defenses. For example, when you sneeze, your body expels pathogens out of your body.

The three types of defense

There are three different types of defense:

• the anatomical barrier,
• the non-specific defense and
• the specific defense.

The anatomical barrier is a kind of bouncer: it keeps out the worst attacks - with the help of the nose hairs, the skin, the mucous membranes, the stomach acid and the so-called "cilia" - the finest hairs that are located on the bronchial mucosa . If this barrier is damaged, pathogens can penetrate more easily.

Intruders made it past the bouncer? Then the non-specific defense comes to the rescue. It is also called innate or natural defense and uses its immune cells to render a wide variety of pathogens harmless. It consists, among other things, of “killer cells” and “phagocytes” that are attracted by chemical messengers. When they arrive at the wound or source of infection, they surround the pathogens and break them down.

Compared to the cells of the non-specific defense, the cells of the acquired, specific defense are real specialists. With the help of this type of defense, your body reacts to recurring threats. It works like this:

• The bone marrow produces B lymphocytes , special white blood cells, and sends them to the spleen and lymph nodes. Here they form antibodies.
• If they encounter pathogens, these antibodies mark the intruders. They do this so that the phagocytes can find them and neutralize them.
• If the same pathogen later enters the body again, the B lymphocytes “remember” it – and react even faster. Because they already know the “blueprint” of the antibodies, they can develop them so quickly that you often don’t even get sick.

As you can see, the immune system is quite sophisticated. So that it works reliably even during the cold season, it is important that you strengthen it specifically .

Tip one: exercise regularly in the fresh air

With sport you train not only your muscles and your endurance but also your immune system. Studies also show this. The reason: When you put strain on your body during training, it releases adrenaline . This hormone ensures that the number of natural killer cells and T and B lymphocytes in the blood increases. These three types of immune cells detect infected cells and repair or dispose of them.

Put simply, this means: If you exercise regularly, your body's "defense army" grows - and you can fight viruses and bacteria more quickly .

Do you want to support your immune system as best as possible through exercise? Then consider the following recommendations .

Exercise regularly and moderately

The body needs at least 150 minutes of exercise per week . This corresponds to, for example, 50 minutes of endurance training three times a week or 30 minutes of endurance training five times a week. The training intensity should be in the medium range - you should be able to converse in a relaxed manner, but no longer be able to sing. You don't have to exercise much more intensively or more often, otherwise it will quickly degenerate into stress. And stress is one of the immune system's biggest enemies. You can find out more about this further down in the article.

If you overexert yourself while exercising, you are also at risk of the so-called “open window” effect after training. Studies also show this. During this time window, your immune system is briefly weakened. It is less able to fight pathogens. Wash your hands particularly thoroughly during this time and keep your distance from people with cold symptoms or gastrointestinal infections. This relieves the strain on your immune system and reduces the risk of infection.

Stop training if you have a runny nose

With a runny nose or a scratchy throat, your body is showing you that it is currently fighting viruses or bacteria. Support it by skipping your workout for a few days - or switching to a calmer sport like yoga. If you feel better, you can slowly start exercising again.

Rely on functional sportswear in an onion look

Dress warmly and wear layers of clothing made from breathable materials, such as merino wool or polyester. These wick sweat away when you exercise outside on cold days. This keeps the body warm and minimizes the risk of catching a cold. When you get home, you should immediately take off your damp sports clothes, take a warm shower and then dry your hair. Bacteria and germs multiply particularly well in damp places. The result: The skin becomes irritated and can become inflamed.

Speaking of cold days: you can also benefit from outdoor sports in autumn and winter. Temperature stimuli and especially the change from cold to warm and vice versa promote blood circulation . This means that the immune cells contained in the blood can be transported more quickly to the places in the body where they are needed - for example to the stuffy nose. So overcome your inner weaker self and jog even in low temperatures, take a contrast shower or go ice bathing.

When you exercise outdoors, you also breathe in fresh air - a welcome change for your mucous membranes. They dry out due to the heating air. If your mucous membranes are dry, this can make it harder for viruses and bacteria to be transported away. This also means: If you spend most of your time indoors, ventilate vigorously about three to four times a day . However, it's better not to tilt the window constantly, otherwise you risk a stiff neck.

Three quick tips for exercising on cold days:

• Breathe in slowly and calmly through your nose so that the air can warm up until it reaches the bronchial tubes.
• Warm up a little longer than on warm days - with stretching exercises and slow warm-up.
• Protect your neck and ears with a scarf and hat.

Do you want to supply your body with selected vitamins, trace elements and magnesium after exercise? The granules in the Dextro Energy* Immunfit° cube and ImmunFit° direct stick, developed by sports scientists, can contribute to the normal function of the immune system thanks to vitamin B6, B12, C, folic acid, zinc, selenium and iron.

Tip two: Pay attention to your diet

To function properly, your immune system needs essential vitamins. That's why your diet should include plenty of fresh fruit and vegetables . More specifically, according to the German Nutrition Society, the DGE, you need at least five servings per day. One serving corresponds to about a handful.

These vitamins are particularly important for your immune system:

• Vitamin A is particularly high in liver, eggs and cheese, but also in kale, lamb's lettuce and celery.
• B vitamins are found primarily in meat, fish and cheese, but also in whole grain products and legumes.
• You can find vitamin C in peppers, broccoli and citrus fruits.
• Your body produces vitamin D itself – if it gets enough sunlight. A supplement can often be useful between September and April.
• Vitamin E is found in vegetable oils such as olive and flaxseed oil and nuts such as almonds and hazelnuts.

You also support your immune system with minerals such as zinc, iron and omega-3 fatty acids. The latter are mainly found in cold water fish such as salmon, tuna, mackerel and herring, but also in linseed oil and walnuts. The DGE recommends two portions of fish per week. Beef and pork, dairy products, eggs and nuts, on the other hand, are good sources of zinc. You can also absorb iron through meat – and through beetroot and legumes.

Healthy eating is an important component if you want to strengthen your immune system.

@NDAB Creativity/Shutterstock.com

Did you know that most of the immune system is located in the gut? More precisely, many immune cells are located in the intestinal mucosa and fight against germs there. In order for them to do their job properly, you need a healthy intestinal flora with lots of “good” bacteria. These intestinal bacteria not only digest food, they also stimulate and train the immune system. You can strengthen your intestinal flora with fiber-rich, probiotic and fermented foods - such as whole grain products, dairy products and sauerkraut.

5 additional nutritional recommendations for a healthy immune system:

• Drink enough – preferably mineral water, herbal teas and juice spritzers. This way you moisturize your mucous membranes and strengthen their barrier. This means that pathogens can penetrate less quickly or be transported away more quickly.
• Opt for germicidal foods : There are foods that have anti-inflammatory and antibiotic properties, which can reduce the risk of infection and prevent the growth of bacteria. Popular home remedies that can have an effect on the immune system include ginger, garlic and
• Eat less fast food and sugar : A diet high in fat and sugar will cause your blood sugar to rise in the long term. This increased blood sugar then leads to increased inflammatory reactions - and in the worst case, worsens the immune response.
• Avoid cigarettes and alcohol: Tobacco smoke can weaken your non-specific immune system so that it no longer recognizes pathogens as well. It can also reduce the number of specific defense antibodies. Alcohol slows down the immune cells and prevents the phagocytes from destroying pathogens.
• Try supplements : Do you want to do more than eat a balanced diet, get plenty of sleep and exercise in the fresh air? Dietary supplements and functional foods can provide additional support for your immune system. How about, for example, the dextrose cube in the ImmunFit variety? In addition to dextrose, it also contains vitamins B5, B12, C and folate and can contribute to the normal function of the immune system.

In short: If you eat a balanced, colorful and healthy diet , you have already done a lot for a well-functioning immune system. So cook for yourself more often - then you'll know exactly what's in your meal. And maybe you'll also benefit from another advantage: monotonous tasks like chopping vegetables can be really meditative and reduce your stress level.

Tip three: Actively ensure mental balance

There are two types of stress – acute and chronic stress. Acute stress occurs, for example, when you injure yourself. Then the so-called non-specific defense kicks in - your body prepares to fight bacteria that penetrate through the wound. Acute stress can actually be helpful for your body.

Chronic or long-term stress, on the other hand, weakens your immune system , which can make you sick more quickly. This is because it increases cortisol levels. In addition to the specific, it also inhibits the non-specific defense. This reduces, among other things, the number of immune cells in your blood. The T lymphocytes also divide more slowly. The result: viruses, bacteria, etc. can multiply and spread more easily. It is better to avoid this type of stress if possible.

But that's easier said than done - after all, stress is a part of life. The solution: Find a mental balance . This way you can reduce your stress level and protect your immune system at the same time.

This is how you counteract stress and strengthen your psyche:

• Exercise mindfully : Mindfulness sports such as yoga and tai chi help you become more relaxed in the long term. You can also jog mindfully or do other sports. To do this, consciously concentrate on your sensory impressions: What are you smelling, hearing, seeing and feeling at this exact moment?
• Deceleration through mini breaks : A short break can take you out of your carousel of thoughts. It doesn't have to be a vacation - a day hike, a trip to a lake or a bike ride is often enough. Or how about a so-called “mini break” or micro adventure? The term describes small, spontaneous, exciting outdoor experiences such as climbing on a high ropes course, rafting or night hikes.
• Get enough sleep : According to a study , if you don't sleep enough, your T cells - the cells that fight pathogens that can make you sick - work worse. Conversely, this means: If you sleep enough, you support your immune system. Seven to eight hours per night are often recommended. But it could also be that for you it is more or less. The best way to test it is, for example, by going to bed at the same time every evening over a longer period of time and observing when you wake up on your own.

Strengthen your immune system now and get through the cold months healthy

From the right diet to exercise in the fresh air to a mindful lifestyle: there is a lot you can do to have a strong immune system. Find your favorite tips and then stick to the ball. If you want to get through the cold season in good shape, regularity is the be-all and end-all . So: get started right away!

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Stoyan Dimitrov, Tanja Lange, Cécile Gouttefangeas, Anja TR Jensen, Michael Szczepanski, Jannik Lehnnolz, Surjo Soekadar, Hans-Georg Rammensee, Jan Born, Luciana Besedovsky; Gα _s -coupled receptor signaling and sleep regulate integrin activation of human antigen-specific T cells. J Exp Med March 4, 2019; 216 (3): 517–526.

Wang, J., Liu, S., Li, G., & Xiao, J. (2020). Exercise Regulates the Immune System. Advances in experimental medicine and biology, 1228, 395–408.

Peake, JM, Neubauer, O., Walsh, NP, & Simpson, RJ (2017). Recovery of the immune system after exercise. Journal of applied physiology (Bethesda, Md. : 1985), 122(5), 1077-1087.