How do you reduce the immune system

Our tips for a strong immune system

Whether corona, flu, cold, the immune system has a lot to do in winter.

Nevertheless, the important motto remains: keep calm, avoid contact, wash your hands and actively strengthen the immune system!
Support our defenses in the fight against microbes? How does it work? We'll tell you ...


Drink a lot
Liquid keeps the mucous membranes moist and flushes out pathogens.
Sufficient (1.5-2 liters) drink unsweetened liquids at regular intervals.

sleep
In order to fight viruses and bacteria, our body has to be fit and rested.
Remember to get enough sleep regularly (+/- 8 hours of sleep)

Exercise and fresh air
Regular moderate exercise also strengthens our immune system.
Whether outside or inside. Half an hour of exercise a day should be in it.
A little running or a walk is particularly good during these times.
N.B. small, remote places in the forest are particularly suitable, as you don't meet many people here, and if you do? Keep your distance and say hello from afar.

stress
Constant stress weakens the immune system. Shifting down a gear is good.
The corona virus also restricts us and worries us. Positive thoughts, good abdominal breathing and relaxation are good and give you strength.
Magnesium is also the ultimate stress nutrient.
This is where magnesium is found: Bananas, green leafy vegetables, oatmeal, kernels and seeds

Proper nutrition - get your fruit and vegetables
On a balanced fresh respect regional nutrition. This is how important nutrients are supplied to the body.
Reduce table sugar to a minimum.
The most important motto "Take 5 a day“As colorful as possible! 3 servings of vegetables (300g) and 2 servings of fruit (250g) provide important minerals, vitamins and antioxidants.
Here is a brief overview of the most important vital substances during the virus period:

Vitamins C

Strengthens the immune system. If you eat too little, this can lead to an increased susceptibility to infections.
It's in here: Citrus fruits, berries and peppers, ginger protect against bacteria.
The immune system and the liver are also happy about a glass of lukewarm water after getting up with freshly squeezed lemon juice.

Zinc and selenium
These nutrients help the immune system fight off microbes.
It's in here: Nuts, Brazil nuts, mushrooms, cereals, rice, legumes, milk, eggs, cheese.

Fiber
Dietary fiber is food for the important intestinal flora. More see under microbiome.
It's in here: Vegetables, fruits, whole grains, legumes and nuts.

Antioxidants from fruits and vegetables
They protect our cells from free radicals and thus also the immune system.
It's in here: berries, apples, tomatoes, sauerkraut, aronia berries, green tea

Vitamin D
A large part of the population suffers from a vitamin D deficiency, and the vitamin is important for the intestines and thus for the immune system.
It's in here: Mushrooms, avocado, oily fish, eggs
There is also one in winter Supplementation necessary in many cases. It is best to have the vitamin D level measured with a blood analysis.

Microbiome (intestinal flora)
A large part of the immune system resides in the gut, in the microbiome. In order to ward off pathogens optimally, the intestinal flora must be well stocked. Good intestinal bacteria are necessary for this.
It's in here: fermented foods such as yogurt, sauerkraut or in probiotic capsules.
In order to survive, the intestinal bacteria also need food, which is obtained from fiber that we take in with food (see also point fiber).
It's in here: Vegetables, fruits, whole grains, legumes and nuts.

Herbs
Herbs have special effects that we can use to ward off pathogens.
Thyme loosens phlegm and helps with the first symptoms such as coughing. It also has an antibacterial and antiviral effect. E.g. in the form of tea.
Sage has an antibacterial effect on sore throats and coughs

Avoid toxic substances
Cigarettes and alcohol should be avoided.

All information in brief:

Drink enough (water, thyme tea, ...), get enough sleep
5 servings of vegetables and fruits a day
Daily nuts, whole grains (rice, flour, millet, quinoa, ...)


With that in mind, stay healthy!