A well-functioning immune system represents the basis for our health and performance. However, more and more people suffer unusually often from infections – and not only during the typical cold season in the winter half-year. This makes it clear that immune deficiencies are more widespread than is generally assumed. The body’s own defenses protect the body against harmful microorganisms such as bacteria, viruses and fungi. An unbalanced diet, stimulants and environmental toxins, but also stress and emotional conflicts weaken our immune defenses.
Innate and acquired immune system
Every person has innate defense mechanisms against infections. These nonspecific defense mechanisms are thereby operational from birth. They attack any invader first and also eliminate dead body cells. However, the non-specific immune defense does not have a so-called immunological memory and therefore cannot act specifically against certain pathogens. This task is performed by the specific immune response of the acquired immune system. The focus here is on B and T lymphocytes, which are immune cells found in the blood and lymphatic vessels. The specific defense mechanisms develop over the course of life when the immune system is confronted with pathogens and can subsequently develop specific antibodies against them. Strengthening defenses: 10 tips
The child’s immune system needs diseases
Colds and childhood diseases such as chickenpox or rubella are important so that the still immature, childlike immune system is trained. Infants have the highest rate of infection in this regard. The reason for the numerous viral respiratory diseases (mostly caused by rhinoviruses) is the immature immune system. Children suffer from an average of 5 virus-related respiratory tract infections per year from birth to 4 years of age without an immunodeficiency. Pediatricians consider up to 12 simple respiratory infections in toddlers and up to 8 in school children to be normal. However, if the offspring have more frequent colds, if the individual phases of illness last longer than 4 days, or if the infections are unusually severe and frequently accompanied by complications such as middle ear infections, this is referred to as susceptibility to infection. Adults have to deal with the annoying symptoms on average two to three times a year. Older people are usually also more susceptible to infections because the immune system is subject to the natural aging process just like other organs. The immune system works particularly effectively between the ages of 10 and 50.
Immune status – external influences and own behavior.
We almost all come into contact with the same pathogens and yet the immune systems react extremely differently. Whether and how an individual’s immune system responds to an invading pathogen depends on, among other things:
- On the basic genetic makeup and general health of the individual and the performance of the immune system.
- From the diet – plenty of carbohydrates, adequate protein and low fat. Important for the activity and function of our defense cells are especially vitamins A, C, E, B12, folic acid and the minerals iron, zinc and selenium. A healthy varied diet continues to include whole grains and dairy products, fish twice a week, little meat and especially plenty of fresh fruits and vegetables.
- From pre-existing conditions/civilization diseases such as vascular disease, hypertension, obesity and diabetes. These diseases can negatively affect the immune system. In diabetics, for example, the defense against bacterial infections is lowered.
- From drinking alcohol, sweets and nicotine – stimulants can also lead to a weakening of the immune system.
- From the mental state – in the right dosage stress (eustress) increases our performance, mobilizes our metabolism and stimulates our immune system. However, if stress factors get out of hand – be it through overload at work or in everyday life, on vacation or during recreational sports – or if it lasts for a long time, the immune system also suffers. Conflicts or fears also reduce the immune system’s ability to defend itself. Satisfied, positively minded people are often less susceptible to disease than people who are just in a negative phase of life.
- From environmental pollutants – soot particles from the air affect the defenses.In the summer months, ozone, mainly formed by car exhaust and UV radiation, can reduce the performance of immune cells.
Tips to strengthen the immune system
- With relaxation against stress, fill up with new energy during sleep.
- Immune-healthy diet (lots of fruits and vegetables).
- Prevention by hardening, endurance sports (swimming, jogging cycling, cross-country skiing).
To avoid coughs, colds and hoarseness, especially in the cold season, several preventive measures. Those who spend a lot of time outdoors in the winter months (even in bad weather! ), avoid overheated rooms with dry air and avoid crowds, have the greatest chance of staying healthy during this period. However, raw food days, a wholesome diet, sufficient sleep and sleeping with the windows open, as well as regular sauna sessions and moderate physical activity also help to strengthen the immune system. Especially for children who are susceptible to infections, water applications such as warm-cold alternating showers have proven to be effective in hardening the immune system. For those who are afraid of water, rubbing down with a hot, damp towel is also suitable. In addition, children need a regular daily routine and between 8 – 12 hours of sleep for mental balance. Overstimulation, e.g., by television or video games, should be avoided as much as possible.