Strengthen the immune system • This is how it works!

A good immune system is the best protection against illness – not just against flu and colds! All the better that the body's defenses can be specifically strengthened. In addition to a healthy diet, many other lifestyle factors are decisive.

A healthy lifestyle with exercise and a balanced diet play a key role in a strong immune system.
© iStock.com/TARIK KIZILKAYA

In autumn and winter the flu and cold are high season, in the warm months the summer flu is high season. Many people in particular then struggle with a cough, runny nose, sore throat and fever – a challenge for the immune system the (still) healthy. The body's own defenses are not only important against infections, but also with diseases such as cancer.

Article content at a glance:

These foods strengthen the immune system

These foods strengthen the immune system

A balanced diet is the best protection

Ideally, pathogens are fended off before they enter the body. Certain hygiene measures such as regular hand washing have proven effective here, for example to prevent a cold. But the body can also be protected from infections and other diseases from within.

A balanced diet provides zinc, copper, iron or vitamins A, C, D and E, which strengthen the body's defenses. Most of these minerals and vitamins are found in plant-based foods such as fruits and vegetables. Secondary plant substances such as carotenoids and flavonoids also have positive properties such as protection against free radicals (antioxidant effects) and support immune cell formation.

Carbohydrates, fats and proteins must also be made available to the body in sufficient quantities. As an intact intestinal environment is also important for the immune system, sour milk products such as buttermilk, quark, yoghurt or kefir have a supportive effect.

Preventing a cold: tips for a strong defense

Preventing a cold: tips for a strong defense

Drink a lot to strengthen the immune system

A strong immune system can cope with almost any pathogen. Mucous membranes on the mouth, throat, nose and eyes form the entry point for viruses and bacteria. It is therefore particularly important to drink enough. One and a half to two liters per day keep the mucous membranes moist and resistant. Even if you don't feel thirsty, try to drink fluids through low-sodium mineral water or unsweetened tea.

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Alcohol inhibits the immune system

With increased alcohol consumption, the immune system is blocked for up to 24 hours. The protein receptor TLR4, via which the body's immune cells are mobilized, is inhibited. In addition, the production of molecules that give the attack signal of the defense reaction in the event of an impending infection – the so-called cytokines – is reduced. There is therefore an increased risk of infection after heavy alcohol consumption. Scientists and doctors advise reducing alcohol consumption. Smoking also has a negative effect on the immune system.

Crash diets weaken the immune system

Those who follow one crash diet after the other damage their immune system. Scientists found this out in several studies. A study from the University of Washington Medical Center looked at the effects of repeated crash dieting on women's immune systems. A total of 114 overweight, otherwise healthy women participated in the study.

The scientists found that those women who had purposely lost five or more pounds at least once in their lifetime had lower natural killer cell activity than those who had never lost it. Killer cells are part of the immune system and come first in fighting off infections and cancer. They can destroy infected cells without first having been in contact with the pathogen itself.

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Scientists from Michigan State University and Drexel University in Philadelphia also examined the effects of greatly reduced calorie intake in mice. The group of mice that were exposed to the "crash diet" had a weakened immune system and were more susceptible to influenza infections than the group that was not restricted in their eating habits. A weight reduction should therefore be approached cautiously and over the long term with a change in diet and exercise.

More tips for a strong immune system

Diet is an important factor for a functioning immune system. However, the body can be supported in its fight against viruses, bacteria or tumor cells by other aspects of lifestyle.

Move

The positive influence of sport on the immune system is also undisputed: "Moderate training – that is Swimming, cycling or jogging – Strengthens the immune system regardless of rain, snow or sun ", says sports medicine specialist Karsten Krüger from the University of Giessen." We assume that we stimulate the immune system a little with every training session.

Movement in the fresh air gives the mucous membranes humidity, outside of the air-conditioned and dry work and living space. This also reduces the cold-promoting effect of dry mucous membranes. However, if you do sports with a cold, you risk inflammation of the heart muscle (myocarditis). A little exercise in the fresh air, for example in the form of a walk, is absolutely recommended if you have a mild flu-like infection.

sleep

The immune system uses the nocturnal breaks to recharge its batteries. Some neurotransmitters that put us into deep sleep build the immune cells. Sleep disorders, on the other hand, reduce the body's resistance. People who sleep less than six hours a day are around four times more likely to get a cold than late risers. In addition, the immune response is more pronounced at night than during the day, infections are fought more effectively while sleeping.

Stress relief

The psyche also has an important effect on the immune system. When stress is constant, the body releases more cortisol, which suppresses the immune system, explains Meuer. Mental wellbeing is therefore very important in order to ward off flu and other infections. Relaxation techniques such as yoga help to reduce stress and thus strengthen the immune system.

Thermoregulation

Saunas, cold baths or walks in the drizzle harden you off. Or? The physicians Meuer and Haase dismissed: "There is no scientific study that proves that hardening has an influence on the immune system," says Meuer. A positive effect can still be achieved, because those who regularly go to the sauna or take cold water baths improve their thermoregulation and can therefore store body heat better in the cold months.

daylight

For example, light boosts the production of immune messenger substances. Fresh, cool air stimulates blood circulation and thus has an effect similar to alternating showers. The temperature fluctuations set the immune cells in motion and more easily reach the mucous membranes, where they can effectively intercept viruses.

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