Especially in autumn and winter, our immune system often seems to be powerless against cold and flu viruses, the body’s defenses are not strong enough. We give tips on how to boost immune system quickly and get through the cold season in good health.
how to boost immune system quickly?
Especially in the cold season, we often feel weak and drained. If a cold wave then rolls in, the viruses give the immune system the rest. The body’s own defense can no longer stop the attacks of the viruses, we get sick.
As a precautionary measure to strengthen the immune system against bothersome infections in winter, everyone can do something for the body. To do this, you don’t have to resort to immunostimulants, the effectiveness of which is scientifically controversial in many cases, you just need a little motivation and discipline.
Below we provide ten tips to help you how to boost immune system quickly.
Proper nutrition helps the immune system!
You are what you eat! It is no secret that a healthy and balanced diet has a positive effect on health. For a strong immune system and a healthy intestinal flora, the supply of sufficient nutrients is important, which is why experts always advise a varied diet with little sugar, little meat and little animal fat. But with lots of fresh fruit and vegetables, dietary fiber, plant fibers, minerals and vitamins.
Broccoli, ginger, spinach, tomatoes, carrots, cabbage, garlic, grapes, citrus fruits, and nuts have a particularly positive effect on the body’s immune system.
Stock up on vitamin D!
Vitamin D in particular plays an important role in the immune system. In summer, our bodies produce this vitamin all by itself with the help of the sun; in the darker months of the year, people from Central and Northern Europe often receive too little UV radiation – the vitamin D level in the blood drops.
A study by the American Society for Nutrition from 2016 found that around half of Germans suffer from a vitamin D deficiency in winter. For this reason, many experts generally recommend taking vitamin D supplements in autumn and winter.
Exercise strengthens the immune system!
It’s no secret that a lot of exercises has a positive effect on health. There is hardly any other method that gets the body’s immune system up to speed as effectively as exercise. Endurance training in particular strengthens the immune system. If you run or walk hard for half an hour every day, you get your circulation going and strengthen the immune system. In this article, we provide tips on how to overcome your weaker self and motivate yourself to exercise.
Be careful in the cold season: If you work up a sweat outside, you can catch a cold quickly. Make sure you wear suitable sportswear! If there are any signs of a cold, you should stop doing strenuous exercise!
Stress is also known to make you sick. Long-term tension in particular weakens the body, and the stress hormone cortisol has been shown to inhibit the immune system. Because only a rested body can produce new antibodies.
If possible, take a break and use relaxation techniques that are personally good for you. This can be exercised like yoga or Qi Gong, a good book in front of the fireplace or you can take a hot relaxing bath in the evening.
Even short breaks in everyday life can help reduce the stress level a little. Experts like to recommend relaxation techniques such as autogenic training or progressive muscle relaxation according to Edmund Jacobsen.
Getting enough sleep helps the immune system!
Everyone knows the motto “Sleep is the best medicine” – and it should be taken seriously! Studies show that the risk of illness has been shown to increase the longer you sleep. Because whoever sleeps little weakens their immune system – massively. Our defenses need periods of rest in order to effectively fight off pathogens because the body releases large amounts of immune-active substances during sleep. Sleep researchers, therefore, recommend at least 7.5 hours of sleep a day.
Fresh air promotes the immune system!
We spend a lot of time in warm, closed rooms, especially in the cold season. However, dry heating air opens the door to germs – the risk of infection increases. If the humidity in the room is also too low, this dries out the mucous membranes. Irritated airways with coughing and sore throat are the result.
Those who ventilate regularly prevent such problems and ensure a healthy exchange of air. The quickest way to exchange air is to ventilate the room crosswise, i.e. when opening two opposite windows at the same time. Just a few minutes are enough to exchange used air for fresh air. We will provide you with further ventilation tips in this article.
Observe simple hygiene measures!
Viruses spread rapidly, especially during the cold season. They lurk at the next door handle, on the handle of the shopping cart in the supermarket, on seats in public transport or on the keypad of the ATM. Anyone who travels a lot comes into constant contact with viruses – and carries them on.
To reduce the risk of infection as much as possible, simple hygiene measures are among the most effective methods. Regular and thorough hand washing, preferably for twenty to thirty seconds, reduces the risk of coming into contact with viruses and bacteria. A hand disinfectant is suitable for on the go.
For the sake of health, do without toxins!
If you want to avoid infection, you should also avoid certain things completely. Toxins that weaken the immune system are mainly alcohol and cigarettes. Smoking damages the mucous membranes in the airways, alcohol paralyzes important cells of the body’s own defenses. Just a few glasses too many make the body more susceptible to infections. Excessive consumption of beverages with high caffeine content also has a negative effect on the immune system.
Saunas and alternating showers can strengthen the immune system!
Those who like to go to the sauna are also doing something good for their own health! The sauna stimulates the circulation and trains the body for rapid temperature changes during the subsequent cold shower.
Even those who start the day with a change shower in the morning are doing something for their own immune defense. The alternation of cold and warm water stimulates the blood circulation, strengthens the blood vessels and trains the heat regulation.
But be careful : If you have a cold or feel sick, you should forego a visit to the sauna so as not to put additional strain on your body from the temperature fluctuations.
Kiss your partner often!
Perhaps the best way to strengthen your immune system: kissing! If the lips of two people touch, it sets off a whole series of reactions. Messenger substances shoot through the nerve tracts into the brain, happiness hormones such as serotonin and endorphin are released. These feelings of happiness reduce stress, ensure relaxation and thus support the immune system.
The replacement of the saliva does the rest. When kissing, bacteria are also transmitted, which challenge and thus strengthen the immune system of the other person. A kiss therefore acts like a mini-oral vaccination. So grab your partner more often and do something good for your health!
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