Strengthening the immune system, but how?

Our immune system is not just one organ, it is a system of different parts of the body, all of which help to protect us from disease. Parts of the immune system are the skin and mucous membranes, the white blood cells, the spleen, the lymph nodes, the thymus and not forgetting the intestines. They all form barriers or defence cells to protect the body from disease.

In addition to diet, the immune system is influenced by age, gender, genes and environmental factors. In short, the possibilities for strengthening the immune system through diet are limited. The following text mentions and analyses some of the influencing factors without being able to go into all of them.

Focus on a balanced diet

When it comes to the immune system, vitamin C, also known as ascorbic acid, is probably the best-known vitamin. It protects the cells from free radicals, which are caused by stress, smoking or an unhealthy diet, for example.

It is important that the daily vitamin C intake can be maintained in order to support the «normal» functioning of the immune system. However, it is not recommended to consume a higher amount of vitamin C to prevent colds, as this effect has not been proven.

The same applies to vitamin D. This vitamin has been really hyped in recent years. The recommendation is to take vitamin D in the form of a dietary supplement during the winter months and otherwise to ensure a balanced diet with natural sources of vitamin D. Vitamin D levels that are too low should be corrected.

Whether the vitamin also provides better protection or makes you healthier when taken in higher doses as a preventative measure has not been conclusively clarified. Probiotics and their influence on the immune defence in the gut are also the subject of lively debate. Around 70 per cent of all immune cells are found in the gut, which is why it plays an important role in immune defence.

Don't forget to provide your body with sufficient fluids.

Probiotics are living bacteria, fungi or microorganisms and are found in fermented foods. Probiotics are said to be able to help make it harder for pathogens to penetrate the intestine and also to weaken pathogens. As there are numerous different probiotics and each of them may have a different effect, further studies are needed here too. Some of the studies carried out so far sound very promising.

Numerous other nutrients are mentioned in connection with the immune system, for example zinc, selenium and the B vitamins. However, experts do not believe that general supplementation with nutrient supplements is necessary.

The nutritional recommendations for a strong immune system are aimed at a plant-orientated diet that meets the body's needs: seasonal vegetables and fruit every day, mostly whole grain cereals, pulses and milk and dairy products as well as moderate amounts of meat and fish. And don't forget: provide your body with sufficient fluids - preferably water and unsweetened tea.

Stress - poison for the immune system

Chronic stress can weaken the immune system. This is because constant stress keeps the hormone cortisol constantly at a high level, which dampens the immune response. Everyone has their own limits and personal sleep requirements. In concrete terms, this means that just because you get by on five hours' sleep doesn't mean that your children will.

The quality of sleep is also more important than the quantity of sleep. It's about getting to know yourself, listening to yourself and your own needs and accepting your limits. The aim is to ensure that you and your loved ones are not the kind of people who fall ill during the holidays, as this is a sign of chronic stress.

Stress can be reduced in various ways. Exercise is a good option, as the stress hormone is reduced during physical activity, as long as the exercise is moderate. If the exercise takes place outside, the fresh air also protects against infection with flu viruses, as these dissipate in the fresh air as opposed to indoors.