4 factors for a good immune system

“Haaa-chee!” When someone sneezes, we generally wish him or her “good health!”. But how can we protect ourselves, especially in the cold season, against the bacilli that are generously distributed in our environment, for example when sneezing? How can I strengthen my immune system against the corona virus? Our body is equipped with a system of defense mechanisms that protect us against harmful intruders. But this defense does not always work ideally.

This post tells you what you can do to help her To strengthen the immune system, especially during the flu season. Because a strengthened immune system and good defenses can make the course of the disease much milder.

How does the immune system work and when does it work?

Our immune system protects the body from bacteria, fungi, viruses, environmental pollutants and free radicals. Everyone has specific defense functions against specific pathogens. On the one hand, these consist of one innate immune defense (unspecific defense mechanisms) and on the other hand from gradually acquired defense functions, too adaptive immune defense called. For our unspecific defense, white blood cells, known in technical terms as granulocytes, and scavenger cells, so-called macrophages, are particularly important. These two cell types are supplemented by B and T lymphocytes as part of the specific immune defense. B lymphocytes are responsible for the formation of antibodies, which only takes place in vertebrates, but not in insects or plants, for example. Similar to the macrophages of the non-specific defense, the T-lymphocytes represent the phagocytes or killer cells of the specific immune defense.

In the course of life we ​​are confronted with many different pathogens to which the immune system can in many cases adapt. If you ask yourself the question what the human body, and especially these defense cells, need to be able to defend oneself effectively against harmful influences, then you come across four decisive parameters:

Which foods and nutrients support the immune system

1. Minerals

There are many substances that our body needs to function properly three trace elements, the especially important for the immune system are. If they are available in sufficient quantities, it helps to strengthen our immune system.

• Zink

Zinc is especially important for the immune system's defense cells. You can work particularly quickly and efficiently with a good zinc supply. With sufficient zinc intake, our body forms many cells of a certain type so that the immune system works well. Since we humans cannot store zinc well, it is important to consume enough of this trace element at all times. Pecans, cheese, sesame seeds, pumpkin seeds and liver are particularly high in zinc.

• Selen

Selenium is a trace element that is beneficial for antioxidant processes in our body. It can be found in Brazil nuts, coconut products, sesame, millet or garlic, for example.

• Requirements

Iron contributes to a good function of the phagocytes (macrophages) of the immune system. Just like selenium, iron is needed to support antioxidant processes in the body. Iron-containing foods that strengthen the immune system are e.g. Lean meat, offal, legumes, nuts, green herbs, and fresh fruits and vegetables.

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2. Vitamins

Four vitamins are important in helping the body Boost the immune system to help:

• Vitamin A

A sufficient supply of vitamin A ensures that the mucous membranes and skin are in good condition. The fat-soluble vitamin is also essential for the specific and non-specific immune defense. It is mainly found in tuna, liver, eggs, butter and whipped cream.

• Vitamin C

Like selenium, vitamin C acts as an antioxidant that neutralizes free radicals. These highly reactive substances arise naturally in the course of our body's immune response and can also attack its own cells. In addition to this important function, vitamin C also supports the phagocytes of the immune system in their task. Everyone knows that vegetables are high in vitamin C, but there are some vegetables that have particularly large amounts: cauliflower, bell pepper, kohlrabi, broccoli and cabbage.

• Vitamin D

In contrast to the other vitamins, we cannot produce vitamin D ourselves in our body from certain components of the diet. The main source of this is sunlight, under the influence of which the cells of our skin produce vitamin D. Our immune system needs the vitamin especially for the activity of the phagocytes of the unspecific defense, but also for T lymphocytes, which are used in the course of the specific defense system. The human intestine is also supported in its function by vitamin D. Apart from sunlight, our body can also obtain the vitamin from fish and fish products or from porcini mushrooms, at least in smaller quantities.

• Vitamin E

In addition to selenium and vitamin C, vitamin E is the third radical catcher in the group. Blood vessels and the brain in particular are protected from negative influences by their cell-protecting activity. High-quality vegetable oils such as wheat germ, sunflower, argan or safflower oil, but also hazelnuts, almonds and avocado contain particularly high amounts of this vitamin.

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Sport and psyche - important for an efficient strengthening of the immune system

3. Sleep and avoiding stress

What applies to general well-being also applies specifically to the immune system: Little sleep and constant stress weaken the defense against pathogens. Among other things, this is due to the fact that more cortisol is produced by our body in stressful situations. However, this hormone has an immunosuppressive effect, which means that it impairs the functioning of the immune system under stress.

Since too little sleep often goes hand in hand with increased stress levels, it is particularly important to stay up in the cold season adequate recovery in terms of physical and mental health to pay attention. This also applies to the fourth point:

4. Sport

The immune system and exercise are excellent partners. If you pay attention to a few important points, you can improve your immune system by running, jogging or moderate training. Contrary to popular claims, it is not about “hardening” the body. Rather, exercise has the effect that the muscle movements move lymph fluid through the body. The lymph nodes are the place where pathogens and defense cells of the immune system meet. That is why sport makes an important contribution to the proper functioning of the immune system. In winter you should move the mucous membranes more often indoors, because the cold air allows the mucous membranes to dry out quickly. These can be strengthened primarily by vitamin A, but excessive exposure impairs their protective function. One of the most important aspects of exercise is that Recovery between workouts. If you expect too much from the body, sport weakens the immune system more than it benefits it. This is also shown by the high susceptibility of high-performance athletes to illness during their intensive preparation phases before competitions.

The following values ​​can be used as a guide for the duration of the recovery phases between training: 24 to 36 hours for endurance sports (swimming, jogging, ...), but 3 to 4 days for very strenuous sports! For runners in particular, the following applies: due to the additional stress caused by the cold winter air outdoors, at least some sports units should be replaced by other exercises at home or in the gym in order to maintain the positive effect of sports on the immune system.

There is also good news for all fans of sauna and Kneipp cures: If you regularly expose your body to temperature extremes, you can achieve increased thermoregulation. This leads to better cooling in summer and longer heat retention in winter. Conclusion: immune - with a system!

If you take these four points to heart and also take into account the functioning of the body's own defense system, you can prepare yourself relatively easily but effectively for the cold and flu season and prepare the immune system for viruses such as CoVid-19 in the best possible way .

Basically, of course, everyone has to find out what is good for them. In addition to the scientifically proven effects of nutrients, vitamins, sport and relaxation, these can also be various home remedies. In this context, coneflowers, pelargonium roots and arborvitae are known from the cultures of the native peoples of America and South Africa. Give your body a gift and find your personal immune booster strategy!

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