Strengthening the immune system: tips and tricks for a better immune system
In the cold autumn and winter months, there is a high risk of catching a cold. The best way to protect yourself is with a strong immune system. Some tips can help improve your immune system.
Strengthen your immune system in the cold season
Especially in the cold season, it is particularly important to strengthen the immune system to protect against infections. There are various ways to improve the immune system. In the first place here is a healthy diet. But exercise in the fresh air and relaxation techniques can also help to protect yourself against colds and the like.
Refrain from unhealthy people
If you want to rely on your immune system, you should of course avoid unhealthy things like smoking or heavy alcohol consumption.
The so-called BERN concept, developed by the general practitioner, neuroscientist and health researcher Prof. Tobias Esch from the University of Witten / Herdecke (UW / H) can also be helpful.
The doctor's instructions are based on decades of research. The term BERN stands for Behavior (behavior, attitude), Exercise (movement), Relaxation (relaxation, meditation) and Nutrition.
Exercise in the fresh air
Relaxation techniques to reduce stress contribute to a more positive attitude and ensure that body and mind come to rest.
In addition to yoga, autogenic training and progressive muscle relaxation can be mentioned here.
Saunas also serve to improve the immune system. And exercise also strengthens the immune system. So you should always get out into the fresh air, where you can fill up with vitamin D even in cloudy weather.
The "sun vitamin", which is important for the immune system, is formed in the skin under the influence of UV-B radiation.
A healthy diet strengthens the immune system
The most important thing is a healthy diet. Health experts explain which foods can be used to strengthen the immune system.
Plant-based food is very important here. Nutritionists recommend eating five to ten servings of fruit and vegetables a day.
Vitamins A, C and E, which protect against free radicals, are particularly important for vitamins. The former are found, for example, in carrots, tomatoes and spinach.
The ideal vitamin C donors include peppers.
Kale, Brussels sprouts and fresh lamb's lettuce are also good for the vitamin C intake in winter.
And you can get vitamin E from sunflower and olive oil, almonds and walnuts, for example.
Broccoli and chicory
Broccoli is also recommended. The green vegetables are very rich in vitamins and strengthen our immune system.
Salads from the chicory group are also ideal in the cold season. In addition to vitamin C, chicory also contains minerals and inulin, a soluble fiber that plays a role in preventing bowel diseases.
Chicory is also a supplier of carotene. According to experts, beta-carotene, vitamin C and vitamin E are so-called antioxidative vitamins that protect the body against free radicals and thus strengthen the immune system.
Vegetable instead of animal food
The menu should also include plenty of whole grains, rice, potatoes, and healthy legumes. Because these contain a lot of fiber, vitamins and minerals, but at the same time hardly any fat and cholesterol.
The fiber also ensures that the intestinal mucosa can better perform its role as a protective shield against harmful pathogens.
Vegetable fats and oils should generally be preferred because they contain mono- and polyunsaturated fatty acids compared to animal fats.
Animal products such as meat, sausages and eggs, on the other hand, should only be used sparingly.
Sugar should be avoided as much as possible and salt should be used sparingly.
Last but not least, it is important to always ensure that you drink enough. Water or mineral water, fruit teas and diluted fruit and vegetable juices are the most suitable. (ad)