Why is a healthy immune system important?
The immune system is a sophisticated protective system in our body that helps us stay healthy. However, the defense system cannot always develop its full potential. An unhealthy diet, lack of exercise and unhealthy lifestyles can weaken the immune system. But what exactly is the immune system? The term describes the complex interaction of different organs of the body. Their common goal: to protect the body from pollutants and diseases. This is why building a strong immune system is so important.
In the bone marrow, for example, immune cells are formed and fed into the bloodstream. A small gland in the chest called the thymus produces a subset of white blood cells called T cells. In the lymph nodes, pathogens and pollutants are rendered harmless by immune cells. The spleen and tonsils also have important functions in a healthy and strong immune system. Last but not least, the intestines, which are populated with countless microorganisms , are also part of the body’s own defense system, as they help your body to stay healthy and fight pathogens.
A distinction is made between non-specific and specific immune defence:
- The non-specific immune system is the body’s protective shield, which prevents pathogens from entering the body. These include the skin and mucous membranes, body fluids such as saliva and stomach acid, and intestinal bacteria.
- The specific immune defense is directed against certain pathogens. Antibodies dock onto the surface of the pathogen and destroy it. The T cells, which recognize foreign structures, and the B cells, which produce antibodies, are responsible for this.
What leads to a weakened immune system?
In order to know how you can strengthen your immune system, you should first look at which habits and influences weaken your immune system. Negative effects on your immune system include:
- stress
- unhealthy eating habits
- Smoking
- alcohol consumption
- lack of sleep
Tips to build a strong immune system
So what to do if your immune system is weakening? With a healthy diet and lifestyle and some helpful home remedies, you can do a lot to strengthen your immune system. You can support your immune system with the following tips.
Strengthen your immune system with a healthy diet
A healthy diet has a positive influence on a large number of important bodily functions. Your immune system also benefits from eating a balanced diet.
Excessive consumption of highly processed foods such as ready meals, processed meats and sweets deprives your body of important vitamins and minerals and burdens it with unhealthy fat and calories. A high fat content as a result of being overweight also promotes inflammation in the body. Likewise, malnutrition can damage your immune system if you don’t get the nutrients you need. As a result, infections can be more severe and the healing process can be prolonged.
With a balanced diet, you ensure that your immune system is supplied with all the nutrients it needs to protect your body from tiny attackers. Here is a selection of vitamins and nutrients that are essential for a healthy immune system:
- Zinc plays an important role in the immune system. Eating a lot of fish, meat, cheese and legumes ensures your body is getting enough zinc.
- Vitamin C contributes to a healthy functioning of the immune system – and it’s not only found in citrus fruits! Parsley, for example, is also a very good source of vitamin C.
- Vitamin D also makes an important contribution to a healthy immune system. If possible, go out in the sun once a day for a quarter of an hour to replenish your vitamin D levels.
- Protein plays an important role in the production and activation of immune cells. Proteins are found in almost all foods – from eggs and dairy products to fish, meat and vegetables.
There are many home remedies that can help strengthen your body and your immune system. You can give your immune system an extra boost with the following remedies:
- Season as many of your dishes as possible with garlic, because the hot bulb kills bacteria and fungi. In acute cases, you can also take it as a juice or tea.
- Antibacterial and antiviral properties are attributed to honey. Add a spoonful of honey to your tea and naturally drive away germs. Also: In contrast to white sugar, honey provides minerals, proteins, enzymes, amino acids and vitamins. You can also use it in everyday life to sweeten other drinks and food.
- Prepare yourself a nice hot ginger tea. This has an antimicrobial effect and can fight unwanted pathogens directly in the throat. If the root is not too spicy for you, you can also eat it pure.
Healthy lifestyle, healthy immune system
In addition to your diet, many areas of your everyday life play an important role in a healthy immune system. With the following tips you can naturally help to strengthen your immune system:
Getting enough sleep : Not getting enough sleep prevents your body from recovering. It has been proven that lack of sleep affects, among other things, the T-cells that are responsible for recognizing foreign bodies. You should give your body seven to eight hours of sleep every night.
Fresh air : Aerosols can spread unchecked in the room air. Especially in the cold season, when the air in the rooms becomes drier due to heavy heating, it is important to ensure that there is sufficient moisture in the air to protect the respiratory tract. So ventilate regularly and – much better – go out into the fresh air! In this way you can naturally strengthen your immune system.
Avoiding stress : When excessive stress hormones are released, the production of antibodies is inhibited. Long-term stress therefore means that we become ill more often – also physically. Ways to reduce stress include relaxation techniques such as progressive muscle relaxation or meditation . It also helps to balance your free time with activities that you enjoy.
Sport in the fresh air : Sport helps to reduce stress. Exercise also increases the number of lymphocytes, which are responsible for producing antibodies. Strength or endurance sports two to three times a week are ideal for the immune system. It is important that you take regular breaks of at least one day. Because if you overdo it, you can damage your immune system.
Abstinence from cigarettes and alcohol : Smoking lowers the body’s defences. This also applies to passive smoking. Among other things, cigarettes weaken the immune system of the bronchial system, increase the risk of inflammation and constrict blood vessels. Excessive alcohol consumption is also detrimental to your immune system. It is therefore better to do without one or the other glass.
Hygiene : Maintaining the right level of hygiene has a major impact on your immune system’s defences. If you constantly keep every surface of your body and your home germ-free, your body will not come into sufficient contact with pathogens. As a result, he cannot form any defenses. It is therefore particularly important for children to have sufficient contact with animals, untreated food or mud in order to be able to develop a healthy immune system. A lack of hygiene, on the other hand, can also harm the body. Therefore: The right measure is crucial.
Strengthening the immune system: what else can you do?
Also cold showers and bathsaccording to Kneipp can strengthen the immune system. To do this, run a stream of cold water over your face or alternately immerse your legs and arms in cold water. The circulation-promoting effect also benefits the immune system.
Sauna, but right: Regular visits to the sauna can also have a positive effect on the body. The airways and lungs benefit from the warm, humid air. The only important thing is that you feel good and can switch off when you sweat. Only then does the sauna session work against stress and in this way also help the immune system.