Nutrition – the first step to stronger immunity
Nutrition plays a key role in maintaining your health. A balanced and nutrient-rich diet provides your body with essential vitamins, minerals, and trace elements – particularly important are Vitamin C, Vitamin D, Zinc, and Selenium. And where exactly can you find these nutrients?
• Vitamin C – the immune booster
Citrus fruits like oranges, grapefruits, and lemons are particularly rich in Vitamin C. But kiwis, bell peppers (especially red), and broccoli are also packed with Vitamin C.
• Vitamin D – the sunshine vitamin
Vitamin D is often called the "sunshine vitamin" because our bodies produce it in the skin when exposed to sunlight. However, not everyone gets enough sun, especially in the winter months. Therefore, it's important to get Vitamin D from food as well. The best sources are fatty fish like salmon, mackerel, and herring.
• Zinc – the all-rounder for skin, hair, and nails
Zinc is a true all-rounder. It supports the immune system, promotes wound healing, and contributes to the health of skin, hair, and nails. Particularly high amounts of zinc can be found in animal products like beef, pork, and poultry. But plant-based sources like nuts, seeds, legumes, and whole grains are also good sources of zinc.
• Selenium – the antioxidant shield
Selenium is a powerful antioxidant that protects the body from harmful free radicals and supports the thyroid. The mineral is found in many foods, but Brazil nuts (also known as Pará nuts) are especially rich in selenium – just two to three nuts a day cover the daily requirement! Fish, such as tuna, salmon, and sardines, as well as whole grains and mushrooms, also provide selenium.
To eat healthily and cover all important nutrients, it's helpful to regularly consume a colorful variety of foods.
Regular Exercise
Exercise is another crucial factor for maintaining fitness. Regular physical activity, especially endurance sports like running, cycling, or swimming, promotes blood circulation and supports the transport of nutrients and oxygen in the body.
However, one should not overdo it: Intense physical exertion can temporarily weaken the immune system, a phenomenon known as the "open-window effect." After very intense physical activity, the number of immune cells temporarily drops below normal levels, increasing susceptibility to illness. Therefore, it's important to follow a balanced workout routine and give the body enough time for recovery and regeneration.
Sleep and stress affect immunity
Sleep and stress are two factors that can significantly affect the body's protective mechanisms.
Sleep is crucial for the body's recovery and regeneration – including on an immunological level. During sleep, T-cells, which are responsible for fighting pathogens, work especially actively. Therefore, make sure to get about seven to nine hours of sleep each night to ensure proper recovery.
On the other hand, stress can severely strain the immune system. Chronic stress leads to increased release of cortisol, a stress hormone that suppresses immune function and raises the risk of infections. Especially in today's fast-paced world, it's important to reduce stress and incorporate regular relaxation periods into your daily life. Yoga, meditation, walks in the fresh air, or meeting friends can help reduce stress and strengthen the immune system.
Conclusion
A strong immune system is key to good well-being. It can be specifically strengthened through a balanced diet, regular exercise, adequate sleep, and avoiding stress. Nutrients like Vitamin C, D, Zinc, and Selenium are particularly important to support the immune system. Additionally, excessive physical exertion can temporarily weaken the immune system. By paying attention to these factors, you not only promote your health but also enhance your overall well-being.
