Boosting The Immune System: 25 Tips for a Better Defence

No more runny nose and coughing! Keep reading the article and see the best tips for boosting your immune system and getting through the cold months healthy!

Why should we boost the immune system?

An intact immune system reliably fends off colds or flu. In the cold months we need three things above all: light to release the vital vitamin D and mood hormones such as serotonin, exercise to get the immune system’s defence cells and messenger substances on their toes. And sufficient rest to break down the stress hormone cortisol.

With these 25 tips you will boost your immune system:

1. Soak up the sun

When sunrays hit our skin, it forms vitamin D. This activates our killer cells – cells of our immune system that recognize and kill diseased cells. By the way, sardines and salmon also contain particularly high levels of vitamin D. So eat fish more often – its omega-3 fatty acids also inhibit inflammation – and go out into the fresh air afterwards.

2. Learning serenity

Give yourself a break more often and try not to stress yourself too much. Your body will thank you, because anxiety, depression and chronic stress can cause inflammation and weaken the immune system.

3. Maintain friendships

Going to the cinema together, the double-headed round, cooking with friends: Make time for friends and family. Their support not only reduces the pressure of everyday life, but also increases your satisfaction and your resistance, studies show.

4. Move, move, move

Regular exercise, especially endurance sports like running or swimming, activates the killer cells and other helpers of our immune system. If you jog several times a week, you will be sick less often and suffer less if a virus does get you. Sport also helps to reduce stress.

But be careful: A lot doesn’t help much. If you train too long or too intensively, you damage your immune system. If sport becomes a stress factor for our body, we are even more susceptible to infections. Therefore: If you have already caught a virus, you should take a break from sports until you feel better again.

5. Sleep sufficiently

During sleep, the stress hormone cortisol, which slows down the immune system, circulates in the body only in a reduced form. In addition, we secrete growth hormones at night, which are also needed for wound healing. So try to get at least seven hours of sleep. Here you will find our best tips against insomnia.

6. Training thermoregulation

Regular sauna sessions keep the cardiovascular system fit and strengthen the immune system. By alternating hot and cold, the body learns to circulate the mucous membranes to a greater or lesser extent: When it’s hot the vessels dilate, when it’s cold they contract. This allows the body to adapt better to unfamiliar temperatures.

7. Seasonal food

Rhubarb in spring, berries in summer, apples and carrots in autumn, cabbage in winter: Try to follow the seasons and eat local fruits and vegetables. This way you get fresh, healthy produce, save money and do something for the environment.

8. Ventilate frequently

The more humid the air, the faster the droplets of mucus and saliva absorb water and sink to the ground under its weight. There they are not dangerous. The moisture is also good for the nasal mucous membrane. In addition, air from outside naturally contains far fewer viruses. The Robert Koch Institute recommends at least ten minutes of fresh air supply three to four times a day, preferably with shock ventilation.

9. Get on the bike protected

Cold in itself is no reason for a cold. Therefore, get on your bike instead of taking the bus or train – because between many people you are much more likely to catch an infection. However, you should protect yourself when cycling. Wear a jacket (as windproof as possible) and tie a scarf in front of your mouth and nose to prevent you from breathing cold air. The reason: at low temperatures, the vessels of the respiratory tract contract and the immune system’s defence cells do not reach their destination as quickly – the cold viruses can multiply accordingly unhindered.

10. Flush away viruses

Anything that washes away pathogens that have just reached the nasopharynx reduces their chances of survival. In addition to nasal rinses, hot drinks, soups and spicy food also make the nose run.

11. Fly safely

Often it is too cold in the airplane because of the ventilation system. Therefore you should always take a thick sweater on board – and drink a lot. Because the air from the air conditioning dries out the mucous membranes, cold viruses can attack us more easily.

12. Feeding a balanced diet

70 percent of our immune cells accumulate in the intestine. A varied diet keeps it healthy. Eat lots of different fruits and vegetables, wholemeal products, pulses and nuts.

13. Do not spend the night in the ice palace

Yes, fresh air is good and especially in the bedroom it should not be too warm. However, an icy bedroom is not good for hardening. Sleeping cold is okay, but less than 18 degrees is stress for the body.

14. Hands off the face

We think, talk on the phone, dream – and often quite unconsciously reach for our eyes or nose. On average, we touch our faces every four minutes! Whoever manages to reduce this, also reduces the attack possibilities of the viruses.

15. Be good to yourself

Negative stress causes our cortisol level to rise permanently and thus weakens our immune system. So avoid the usual stress companions and pathogens like alcohol, smoking, lack of sleep and bad food.

16. Footbath

They are perfect for home use: hot and cold foot baths get your circulation going. Place two water containers next to each other, one with cold water and one with about 38 degrees warm water that reaches to the middle of the calf. Place your feet in warm water for about three minutes and then in cold water for up to 20 seconds. Repeat this three times. Always finish the foot bath with cold water.

17. Wash your hands

Anyone who washes their hands thoroughly five times a day has only half as many colds according to studies. Please note: Also rub soap between your fingers for 20 to 30 seconds, then rinse and dry thoroughly. Make it a routine to wash your hands as soon as you arrive at home or the office.

18. Kiss more often

Our immune system is designed for learning. The more pathogens it has to fight, the better weapons it develops – at least as long as a certain level is not exceeded. That’s why it does not harm children to come into contact with dirt. And for the same reason kissing should be healthy: Because the germs of the partner train the immune system.

19. Spooning porridge

Break your breakfast habits more often: Warm breakfast porridge made from oats, wheat or millet is especially good in the morning, because heating makes meal and grain easier to digest. According to ayurvedic teachings, our “Agni” – the digestive fire – runs on a low flame in the morning. And is then quickly overwhelmed when we serve him bread, sausage, cheese and possibly an egg. In the meantime, Western nutrition experts also recommend breakfast porridge with warm grain and flake food, because it provides us with an all-round supply of protein, fat, carbohydrates, B vitamins, fibre and minerals.

20. Flexible dressing

We often notice changes in the weather too late – leave the house in the morning dressed too fat or too thin. To avoid the wrong choice of clothes ending in a cold, you should wear several layers of clothing on top of each other. With this “onion look” you are well prepared for the cool months. Because when you freeze, the immune system’s defence cells no longer reach their destination so quickly – the faster cold viruses can multiply.

21. Relax mind and body

Every person has his or her own method of relieving everyday pressure. Besides regular sport and sufficient sleep, relaxation methods such as yoga exercises, autogenic training or progressive muscle relaxation are proven to be helpful for inner peace and well-being. Meditation, Tai-Chi or Qigong exercises are also helpful.

22. Let off steam

No matter how hard you try, anger and grief cannot always be avoided. Do not remain passive. Skin on the table, stomp angrily: Letting off steam stimulates the activation of T-cells – that’s what the defence specialists do. If you like it quieter: Talk to a trusted person about your needs. Or keep a diary, which has a similar effect.

23. More laughter

Via our nervous and hormonal system, the mental state influences the state of the body’s own defences. We are particularly susceptible to infections when we are worried. Conversely, the immune system works well when we feel good or are newly in love. But even small pleasures stimulate our immune system. Tests have shown that laughter increases the level of immunoglobulin in the blood. So then: Watching comedies, going to cabaret or doing nonsense yourself.

24. Try natural remedies

If you already have a cold, you can also take natural remedies. Extracts of the African geranium (Umckaloabo) or Echinacea preparations (coneflower) can activate certain defence cells. Although this has not been scientifically proven, many study results indicate their effectiveness.

25. Collecting vitamins

Take sufficient vitamins through fruit and vegetables. This pays off:

• The classic vitamin C catches the free radicals – aggressive oxygen particles that damage our cells. Although it cannot prevent a cold, it can reduce the duration of the infection and the symptoms.
• Vitamin A keeps the surfaces of the mucous membranes moist and thus strengthens their defensive capacity. This is why this vitamin plays an important role especially in diseases whose causative agents penetrate the mucous membrane.
• Vitamin B6 activates the defence cells and stimulates the production of messenger substances in the immune system. – Vitamin E protects against free radicals and promotes the growth and maturation of the defence cells. The trace elements zinc, iron, selenium and copper also positively influence the activity of the immune system.