Germs are everywhere. Not only surfaces like doorknobs carry bacteria and viruses. Our outer skin, mucous membranes and even our digestive system are also colonized with a wide variety of potential pathogens. Some of these germs are even necessary for our health. However, to prevent this colonization with germs from getting out of hand, we absolutely need an intact immune system that keeps bacteria, viruses and fungi in check. Not only everyday germs can then not harm the body, but also dangerous pathogens such as the coronavirus (SARS-CoV-2) can be rendered harmless by strong defenses. How you can successfully strengthen your immune system and what are the reasons for a weakened immune system, read here.
How can you strengthen your immune system naturally?
A strong immune defense protects against infection with numerous diseases – whether they are minor infections such as a cold or sometimes dangerous diseases such as COVID-19. That is why it is important to strengthen your immune system. The following factors are important for naturally building a strong immune defense:
- Balanced diet
- Vitamin C
- Zinc
- The right fats
- Ginger
- Sports
- Recreation
How these natural home remedies can help build the immune system, we present below.
1) Balanced diet
A big role in strengthening the immune system plays the right food. A Balanced diet provides the body not only with enough proteins, carbohydrates and fats, but also with all the necessary minerals, vitamins and plenty of fiber. This can prevent a weakening of the immune system. Some trace elements are needed by the body to build new cells and keep the metabolism in balance. These include iron, vitamin B12, selenium, zinc and many other substances. A balanced diet is also important to achieve or maintain a healthy weight. Weight fluctuations unnecessarily drain the body of energy and are therefore often accompanied by an increased susceptibility to infections. In terms of nutrition, however, it is not only balance that is particularly important. Certain nutrients and foods play a special role for the immune system and are therefore presented separately below.
2) Vitamin C
Every day, so-called free radicals are produced in the metabolism. These radicals cause small damage to all cells of the body, which must be constantly balanced or repaired. This is also known as oxidative stress. To make radicals harmless, the organism needs help from other substances, among which vitamin C is one. Since vitamin C is water-soluble, it can be excreted by the kidneys. Therefore, an overdose of vitamin C is usually unlikely. About 75 mg daily is recommended for adults, and up to 50 mg for children and infants. Vitamin C is found primarily in fresh fruits and vegetables, where it serves as a natural preservative. However, in addition to vitamin C, all other vitamins are needed in adequate amounts for healthy body function.
3) Zinc
The trace element zinc promotes the activity of defense cells, contributing to healthy immune protection. It is important to know that the body does not have large zinc stores, so a daily intake of circa 7 to 10 mg is advised. Animal foods are particularly rich in zinc, so vegetarians and vegans should pay special attention to an adequate zinc intake. Plant foods containing zinc include in particular oatmeal, wheat bran and cereal germ.
4) The right fats
There are both water-soluble and fat-soluble vitamins. The fat-soluble ones include vitamins A, D, E and K. In order to absorb them, they must mix with fats in the digestive system. Unsaturated and polyunsaturated fatty acids play a particularly important role in metabolism, and can even help to lower blood cholesterol levels. Caution: caution is advised with vitamin preparations containing fat-soluble vitamins, as they cannot be excreted as easily as water-soluble vitamins and an overdose can therefore occur.
5) Ginger
Ginger contains so-called gingerols, to which an anti-inflammatory effect is attributed. In addition, one assumes a positive effect of ginger on the vessels.However, there is no clear scientific evidence for this at the present time. What is certain, however, is that ginger is a veritable goldmine of vitamins and minerals: the tuber has plenty of vitamin C, potassium, phosphorus, iron and magnesium.
6) Sports
Regular endurance training promotes blood circulation. As a result, the tissue is permanently better supplied with nutrients and heat. If viruses or bacteria penetrate the skin or are absorbed through mucous membranes, defense cells can thus be washed up more quickly, which prevent further spread of the pathogens at an early stage. Exercise also trains the cardiovascular system and therefore prevents high blood pressure. However, one should not overdo it: high-performance sports can weaken the body and thus also the immune system in the long run.
7) Recreation
Rest can also help strengthen the immune system. Regular relaxation time reduces stress hormones that are harmful to the immune system, such as cortisol. Cortisol is true poison to immune cells, keeping them from multiplying or breaking them down early. Rest can therefore prevent this damaging hormone effect. Therefore, schedule relaxation breaks more often and make sure you get enough sleep.
What medical measures strengthen the immune system?
In addition to natural means to build up the immune system, medical measures are also available:
- Vaccinations: In vaccinations, specific components of viruses or bacteria are administered to the body. These are recognized by the immune system and antibodies are then formed against the respective pathogen. In the event of an infection, these antibodies later also act against the intact viruses and bacteria that cause disease. Through vaccinations, therefore, dangerous germs can be fought before you have even come into contact with them.
- Aufbaukuren: Various Aufbaukuren are coordinated mixtures of vitamins, minerals and other substances that stimulate the immune system. Ask for it in your family doctor’s office or your pharmacy if you are interested.
10 tips for strong defenses
How to recognize a weakened immune system?
Who has a weakened immune system, suffers more often from infections. Not only does COVID-19 then have an easier time, but other infectious diseases such as colds, bronchitis, flu-like infections and many other illnesses are also commonplace. Often the causes of a weakened immune system are rather harmless factors that can be prevented by relatively easy changes in everyday life. However, it can also be caused by serious illnesses, such as lymphoma or cardiac insufficiency. In the case of increased susceptibility to infection of unknown cause, clarification should therefore always be made with a doctor.
When is the immune system weakened?
There are several reasons why the immune system may be weakened. The most important reasons are:
- Lack of sleep and stress
- Medication, for example antibiotics
- Smoking
- Alcohol
- Diseases
- Old age
- Low age
- Pregnancy
1) Sleep deprivation and stress
If the body does not get enough rest, it produces a stress hormone (cortisone) that helps it cope with everyday life, even though energy stores are already depleted. In this way, busy weeks that occur only now and then can be overcome with ease. Unfortunately, however, this hormone also inhibits the proliferation of immune cells at the same time, in order to save energy wherever it is not absolutely needed during these times. If these stressful times continue for too long a period without breaks, the immune system cannot recover and develops a weakness in the long run.
2) Medication
To treat various diseases, the immune system is deliberately inhibited. For example, when the immune system attacks one’s own body in the form of autoimmune diseases, the overactive immune system is more dangerous to health at that moment than a weak immune system, and therefore must be shut down. The same applies to transplants, strong allergic reactions and various diseases where drugs are deliberately administered to inhibit the immune system. In certain cases, a weakening of the immune system can also occur as a side effect of a drug. This is the case, for example, with so-called cytostatics, which are used as part of chemotherapy.Antibiotics attack not only those bacteria that cause a disease, but all bacteria in our body that are susceptible to it. However, the intestinal flora, among others, needs beneficial bacteria to do its job effectively. If this natural flora is thrown out of balance, digestive problems follow, resulting in the inability to absorb nutrients effectively. There are also bacteria in the vaginal area of women that are even important for the immune protection of the genital organs. This is because when a certain type of bacteria already colonizes a place, there is less room there for other, potentially more dangerous germs. In addition, these bacteria provide an acidic pH that protects against various infections. However, antibiotics and other medications inadvertently damage the vagina’s beneficial bacteria as well, allowing fungal infections to spread, for example. In addition, the body is weakened by various other side effects of medications. Therefore, it is important to take antibiotics only when they are also specifically prescribed by a doctor.
3) Smoking
Cigarette smoke contains numerous harmful substances. These toxins attack almost all the cells of the body every day, primarily those of the lungs and respiratory tract. The immune system is therefore constantly challenged – after all, it is incessantly trying to repair the damage done. If there are too many of these pollutants at once, the defense system cannot keep up and the body becomes susceptible to all kinds of diseases, not least cancer.
4) Alcohol
When alcohol is broken down, various toxic substances are produced. These, in turn, can cause damage to all organs, which, much like cigarette smoke, can also overwhelm the immune system. In addition, overconsumption of alcohol over a long period of time can lead to liver damage. The liver is not only important in the distribution of nutrients, but also in the breakdown and elimination of harmful substances. Therefore, when the liver is damaged, organs, muscles and other tissues are not only inadequately supplied with nutrients, but are also flooded with toxins.
5) Diseases
Not only by pollutants the immune system can be weakened. Even if it is or was already claimed by a disease, the body is weakened. This is also one of the reasons why people with pre-existing conditions such as diabetes or heart disease, for example, are at greater risk of suffering severe courses of COVID-19.
6) Advanced age
The immune system is made up of cells. During our lifetime, many millions of such cells are produced in our bodies. After a few decades, therefore, the store is literally empty – most of the defense cells have already been programmed against a wide variety of pathogens and there are fewer that can still come after them. As a result, germs that are not yet known to the body are fought off less effectively.
7) Low age
In newborns, the body still has to develop – this also applies to the immune defense. Through breast milk, various antibodies are transferred from mother to child (this is called nest protection), but there are also pathogens that are unfortunately not covered by it. For the coronavirus (SARS-CoV-2), however, rather mild courses are observed in children.
8) Pregnancy
Pregnancy is very demanding – both physically and emotionally. During pregnancy, a weak immune system is therefore not uncommon. At the same time, a weakening of the mother always means a disadvantage for the unborn child. Pregnant women should therefore place special emphasis on strengthening the immune system.
