Tips for Boosting Your Immune System

A

Did you find the letter A in your answers? It stands for a general decline caused by internal and external factors.

For example, frequent infections indicate a weakened immune system, and a tendency toward allergies suggests an overreaction. Both indicate that communication between bacteria, neurotransmitters, and the nervous system is disrupted in the gut—the immune system’s command center. Chronic conditions such as cardiovascular disease, asthma, or rheumatism are also very often linked to this. A healthy lifestyle is especially important in these cases. It can even be fun! Take the time to go for a walk outside, take care of yourself, and keep stress at bay. Then you might just find the energy to break bad habits.

Tipp: Studien zeigen, dass bei vielen chronischen Erkrankungen Heilfasten zum Erfolg führen kann. Sie rauchen? Dadurch wird die Lungenoberfläche geschädigt und kann nur noch eingeschränkt Erreger aus der Atemluft filtern. Es gibt gute Programme, um es sich abzugewöhnen. Sie trinken regelmässig Alkohol? Immer mehr Studien zeigen: Schon geringe Mengen sind ungünstig für das Immunsystem und für die Lebenserwartung. Schon wenige Gläser Wein oder Bier pro Woche irritieren zahlreiche Stoffwechselvorgänge. Zusätzlich verbraucht der Abbau von Alkohol wertvolle Vitamine und Mineralstoffe, die der Abwehr fehlen.Tipp: RaucherInnen und AlkoholliebhaberInnen sollten auf Vitamine wie A, C und E achten. Sie kommen nicht so richtig in Gang, fühlen sich oft schlapp und müde? Versteckte Entzündungen zeigen sich durch häufige Erschöpfung, eine der häufigsten Ursachen für eine schleichende Schwächung des Körpers ist Parodontose.
Tipps: Die Abwehrkraft stärken durch Kälte- und Hitzereize. Wechselduschen, regelmässige Saunagänge oder sich draussen aufhalten. Diese Reize trainieren das Abwehrsystem und sind für fast jeden umsetzbar. Also, zwei bis dreimal die Woche sich bewusst Hitze oder Kälte aussetzen.
Zu wenig Schlaf macht krank. Trifft auf Sie zu? Nehmen Sie es nicht hin. Kaum etwas schwächt das Immunsystem so wie mangelnde Nachtruhe. Finden Sie die Ursache, stecken dahinter ernste organische Probleme wie Atemnot oder zuckende Beine durch RLS, dem Restless Leg Syndrom? Viele leiden darunter, ohne es zu wissen. Fühlen Sie sich mehr als ein paar Tage im Monat müde, dann machen Sie einen Termin im Schlaflabor.Tipp: Die richtige Raumtemperatur (um die 18 °C), regelmässiger Tagesrhythmus, gut abgedunkeltes und ruhiges Schlafzimmer, eine Wärmflasche an den Füssen – viele Schlafprobleme lassen sich schon durch die richtige Schlafhygiene beheben. Wichtig für die Steuerung des Tag- und Nachtrhythmus ist der Botenstoff Melatonin. Steigt er an, ist das das Signal, um alle Körpersysteme herunterzufahren. Bei Schichtarbeit, stressigen Phasen kann das durcheinandergeraten.

B

The letter stands for exercise—or, in this case, a lack of exercise. Few things are as therapeutically effective as getting enough exercise.

Circulation gets going, all metabolic processes are stimulated, the lungs regenerate, and oxygen is supplied to every part of the body. Mental health benefits as well; just 30 minutes of walking or jogging per week has a similar antidepressant effect to that of corresponding medications. When you exercise, you also build muscle, which releases healing substances known as myokines. These belong to the interleukin family, which plays an important role in regulating inflammatory responses. What makes them special is that only muscle cells can produce this substance for the immune system. A combination of strength and endurance training can counteract chronic fatigue and strengthen the immune system. But you shouldn’t overdo it—exercise should be moderate and include recovery periods; otherwise, the positive effects on the immune system will be reversed. Ideally, aim for about 30 minutes of endurance exercise daily and one and a half hours of intense training per week. Are you diabetic? In one study, two out of three people with diabetes were able to reduce their medication by simply walking briskly for 2.5 hours per week.

Our recommendation: As a beginner, start by getting a little more exercise than usual and gradually increase your activity level. If you’ve only been taking ten-minute walks so far, work your way up to 20 minutes over the course of a few sessions. Maybe you used to have a favorite sport that you haven’t played in a while. If so, give it another try. Use a pedometer—it’ll motivate you to walk 10,000 steps a day. As mentioned, increasing your activity level gradually helps. Do you work at a desk? Then stand up every half hour, stretch, and move around for at least 1 minute.

E

You rarely have the time or the desire to pay attention to your diet. What a shame! Yet preparing fresh fruits and vegetables is so healthy and so delicious.

It’s wonderful that so many people have started cooking again during the COVID-19 lockdown. A vegetarian diet with a balanced mix of fresh vegetables, whole grains, and legumes is ideal. Do you suspect you might not be getting enough vitamins and minerals? Then get tested. Your vitamin D levels are especially important for your immune system. Germany is a region where vitamin D deficiency is common. And during illness, after surgery, in old age, and during times of particular stress, it may therefore be advisable to take additional supplements of certain micronutrients. Consult a specialist for advice. Digestive problems always affect the immune system as well. Lactobacilli found in plain yogurt, natural sauerkraut, or gently baked sourdough bread help maintain a balanced microbiome.

S

Did you spot a lot of "S" letters? Your stress level is pretty high.

Negative stress puts a particular strain on the immune system because, while the stress hormones released prepare the body for fight or flight, they unfortunately do not prepare it to defend against “mini-enemies”—viruses and bacteria. If you’re currently in the midst of an acute crisis, accept the situation for what it is: a temporary phase. And treat yourself to whatever makes you feel good. Chronic stress is more dangerous because it causes lasting damage without you even noticing the body’s warning signs. You should break the vicious cycle of hecticness, worry, or pressure—and feeling too weak to do anything about it—one small step at a time.

Tip: Take ten minutes every morning to find some peace. Just sit quietly and count to ten over and over, or repeat a positive affirmation to yourself, such as: “I am full of serenity, and with each passing day I become calmer and feel capable of handling anything.” Also: Stress or exhaustion can be treated with so-called adaptogens—natural remedies that enhance the body’s ability to adapt to environmental factors—such as ginseng. It has an adaptogenic effect, stimulates the nervous system, and regulates the production of stress hormones. In short: Ginseng supports stress resilience and promotes well-being.