Besides coronaviruses, flu viruses and other pathogens are also circulating this winter. We tell you how you can strengthen your immune system and mobilize your defenses. So you are in your best shape for online roulette.
WHY IS IT SO IMPORTANT
Our immune system protects us from viruses and bacteria. It consists of an interplay of cells, signal substances and tissues. The defense against pathogens takes place everywhere in the body. If the immune system is weakened, our defenses fail and pathogens have an easy time.
OUR RECOMMENDATIONS
1. important for the immune system: enough sleep
Sleep strengthens our immune system.
During sleep our body regenerates, the metabolism is stimulated and growth hormones are released. Too little sleep increases the risk of falling ill.
Adults should sleep between seven and eight hours a night to keep the immune system and defenses fit. An evening routine can help you get to bed early and fall asleep relaxed.
2. exercise in the fresh air strengthens the immune system.
Exercise activates your body cells and boosts your immune system. At the same time, you reduce stress and can really let off steam. If you exercise outdoors, you do even more good for your body: the sun gives you vitamin D – which is important for your immune system. The fresh air also stimulates blood circulation, which also supports the body’s own defenses.
A study published in the British Journal of Sports Medicine in 2021 suggests that exercise can also help specifically against severe coronary disease. It refers to data from 50,000 corona patients and comes to the conclusion: People who get very little exercise have a higher risk of being hospitalized than people who exercise at least 150 minutes a week. 150 minutes of exercise can be easily integrated into everyday life: For example, it’s enough to walk a little more than 20 minutes a day.
3. fresh lemon juice for the immune system
Lemon juice can give you a vitamin kick that supports your immune system.
If you drink a glass of lukewarm water with freshly squeezed lemon juice after you get up, you’ve already done something for your health in the morning. The lukewarm water stimulates digestion and replenishes the fluid stores that have been emptied overnight.
4. strengthen the immune system with the right diet
70 percent of the immune cells that protect us from diseases are located in the intestines. To strengthen your immune system, you should eat a healthy and balanced diet. Particularly important: enough fruit and vegetables, preferably regional, seasonal and organic.
You should also eat legumes, whole grains and nuts regularly. On the other hand, you should avoid sugar as much as possible, as it can damage the intestinal flora.
5. reduce stress
Breaks strengthen the immune system.
Whether in your studies, at work or in your private life – in the long term, stress puts a strain on your immune system and weakens your defenses. What helps: rest in everyday life and take breaks.
6. for a strong immune system: drink plenty of water.
Drinking enough water is said to help activate the circulation and metabolism. It is best to reach for a glass of water every time you feel thirsty. One and a half to two liters of fluid per day are recommended, with water or unsweetened tea being ideal.
7. Laughter keeps you healthy
Laughter makes you happy and healthy.
The psyche has an influence on the immune system and the body’s defenses. Especially strong worries and stress get to us. Even if you are not feeling well, you should try to laugh consciously from time to time. Laughter strengthens the immune system, reduces stress and releases the happy hormone serotonin. The positive effect on the immune system increases with frequent and vigorous laughter.
8. antioxidants from fruits and vegetables
Antioxidants protect our cells from harmful free radicals and thus relieve the immune system. Antioxidants include vitamins, minerals and phytochemicals that we take in through food. Blueberries, tomatoes, apples and potatoes are particularly rich in antioxidants.
Antioxidants are not only good for our health, they also slow down skin aging.
