Definition
The immune system is the part of the body that is mainly involved in fighting external, harmful microorganisms, such as bacteria, viruses or parasites. In addition, it is also involved in the containment and control of intestinal bacteria permanently present in the human body, which are irreplaceable for normal and healthy digestion. Strengthening the immune system serves to maintain general health, as, for example, defective and self-sustaining cells, which may eventually turn into cancer cells, are removed from the body. It also protects against infections by preventing the uncontrolled multiplication of invading microorganisms.
What possibilities are there to strengthen the immune system?
- Eat fresh, uncooked fruit and vegetables
- Avoid excessive consumption of sugar, simple carbohydrates (e.g. white bread)
- Maintaining (or rebuilding) a healthy intestinal flora through nutrition and after drug therapies (antibiotics, chemotherapy)
- Regular sports, especially endurance sports
- Regular sauna
- Food supplements with vitamins, if a deficiency is suspected despite a balanced diet
- Stress reduction and improvement of mental well-being
- Healthy sleeping habits, improvement of sleep hygiene
Strengthening through food
Therefore, the most important factor for a strong immune system is a balanced and varied diet. This means that all the substances necessary for maintaining and building up body mass, such as proteins, carbohydrates and fats (in individually varying amounts, as, for example, an obese person needs comparatively less fats or an active strength athlete needs more proteins) are consumed in order to ensure the basic functions of the body as a whole, including the immune system. Furthermore, minerals such as calcium and magnesium are important for many functions in the body, including cell division (of course also for so-called immune cells).
In addition to their essential functions in the body, trace elements such as zinc, for example, have a targeted stimulating effect on the immune system by being incorporated into certain enzymes of the immune system, where they perform important anti-infective functions. In general, fresh fruit and vegetables should be preferred. As a rule of thumb, the 5-a-day rule of thumb describes a handful of fruit and vegetables of alternating colors. Furthermore, in the case of an acute cold, the additional intake of dietary supplements containing, among other things, vitamin C, E or zinc can, after consultation with a doctor, have a beneficial effect on the course of the cold and Co.
All articles in this series:
