Boost your immune system naturally with expert tips

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Boost your immune system naturally with expert tips

Tips for boosting the immune system naturally

Foods that boost the immune system
A fresh, balanced diet with plenty of variety is key to a strong immune system. The following foods strengthen your natural defences: citrus fruits and berries, which are rich in vitamin C; eggs and oily fish such as salmon are rich in vitamin D and omega-3 fatty acids; nuts and seeds provide your body with zinc; yoghurt and sauerkraut contain microorganisms that support your gut health. This is particularly important as the majority of your body’s immune cells are found in your gut. The pungency of chilli and horseradish stimulates the mucous membranes and has an antibacterial effect.
Vitamins for the immune system
Several vitamins and minerals play an important role in immune function. Vitamin C, for example, is an antioxidant which can slow down the harmful effects of other substances. Vitamin D helps support the immune system's response to potentially harmful organisms. Zinc helps support the body’s defence against common colds, while selenium helps maintain cellular balance and protects against oxidative stress. Vitamin A, B vitamins, iron and copper also have a positive impact on the immune system. Eating a balanced diet is usually the best way to ensure you get the vitamins and minerals needed for healthy immune function.
How exercise supports immune health
A daily dose of 30 minutes of moderate endurance training such as running, swimming or cycling is especially beneficial for your immune system. This is because exercise improves blood flow, supports homeostasis (the body’s internal balance) regulates the metabolism and has an anti-inflammatory effect. Over the long term, it increases the production of important immune cells, such as T and B cells, and of the body’s natural killer cells. “A lack of exercise can lead to insulin resistance, obesity and poor sleep – all risk factors for a weak immune system”, says Dr Samuel Gehrke.
Important: take it easy when you have a cold or a fever, and avoid overexertion in general. It weakens the immune system (open-window effect, increased susceptibility to infection after intense exercise).
Fresh air and sunlight – your body will thank you
Fresh air and sunlight are vital for maintaining a strong immune system. “Get outdoors and go for a hike, for example – and take some deep breaths”, advises Dr Samuel Gehrke. This will lower your stress hormones and calm the nervous system. Vitamin D is produced in the body when the skin is exposed to the sun’s UV rays. It supports the formation of T cells, which fight infection. Important: use sun cream all year round in order to prevent sunburn. In winter, it could be helpful to take vitamin D supplements because our skin only makes a small amount of vitamin D during the dark months of the year. Also ventilate regularly; this prevents an accumulation of dry, heated air and reduces the concentration of pathogens.
Drink plenty of fluids
Even during the colder months, it is vital to stay hydrated. This keeps your mucous membranes moist and supports their function as a barrier against viruses and bacteria. Set yourself a daily target of the amount of water you want to drink; for example, a certain number of glasses or bottles. For more variety, add fruit or herbs to your water or alternate with some unsweetened tea or clear soup. But avoid sugary drinks, as they take a toll on the body. When you have a cold, you need more fluids. Hot lemon or elderberry are tried-and-tested home remedies for supporting the body’s defences.
Reduce stress to boost the production of immune cells
During a period of stress, the body releases the hormone cortisol. This reduces the production of immune cells, which is why chronic stress increases susceptibility to respiratory infections. These tips will help you to reduce stress: Ensure that you maintain a good work-life balance by managing your time well and scheduling regular breaks. Try relaxation techniques such as outdoor yoga, autogenic training or mindfulness meditation. These are proven ways in which you can boost your immune system. Do something together with family and friends – it promotes wellbeing and strengthens psychological resilience. Finally, optimism and a solution-oriented attitude help to reduce stress and stabilise your defences.
Adequate sleep is important for health
Getting enough sleep is essential for a strong immune system. Sleep triggers the release of immune-boosting hormones, the production of antibodies and an increase in immune cells. Sleep is therefore an effective form of preventive healthcare and essential for helping your body to regenerate and prevent illness. Studies show that people who sleep for seven hours or more a night get sick much less frequently than those who sleep for five hours or less.
Alternating showers improves blood flow
Alternating between hot and cold showers is considered beneficial for the immune system. The hot water causes the blood vessels to dilate, then the switch to cold water causes them to constrict again as a reflex response. This improves blood flow and stimulates circulation, and regular practice may support immune function. With improved blood flow, oxygen and nutrients are delivered to the cells more effectively, meaning that the mucous membranes are better equipped to fight pathogens.
A healthy gut means a strong immune system
A healthy gut protects the body against pathogens and supports the immune system, because the majority of the body’s immune cells are found in the gut. To strengthen your microbiome, be sure to regularly consume probiotic foods in the form of fermented products such as sauerkraut or kimchi, yoghurt, buttermilk or kefir. It is easy to incorporate an unsweetened natural yoghurt for breakfast or sauerkraut as a small side dish into your daily routine. Prebiotic foods such as chicory root, onions, garlic and artichokes are also good for the microbiome. They are rich in fibre and feed the good gut bacteria. Another tip from Dr Samuel Gehrke: “Two tablespoons of apple cider vinegar in a glass of water from time to time can help maintain a healthy gut balance and have a prebiotic effect.”

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