Strengthen the immune system

Another cold? Especially in the coming colder season, but also in view of the Corona pandemic, we have to fight viruses, bacteria and other pathogens again and again. In this article, you will learn how to strengthen your immune system and protect yourself against infections by observing the now well-known hygiene measures. 

How can I strengthen my immune system? 

Our immune system consists of a number of different protective mechanisms that must be coordinated in a certain balance in order to provide the body with ideal protection. On the one hand, there are external factors that can unbalance this interplay of protective mechanisms and thus weaken the immune defence. On the other hand, there are also the advantages of certain behaviours that support the body's defences against bacteria and other pathogens and can strengthen the immune system.

Before this blog article focuses on which factors strengthen our immune system, however, this section will briefly point out the aspects that primarily weaken our immune system. These include, above all, unhealthy behaviours such as the use of tobacco or too much alcohol consumption. Furthermore, lack of sleep and exercise, permanent stress and psychological strain have a negative effect on our immune system.

By avoiding these factors, a healthy lifestyle can be developed in all areas, which has a strengthening effect on the immune system. 

For a healthy lifestyle, besides a nutritious diet, it is important to get enough sleep (7-8 hours), reduce stress and get enough exercise (in the fresh air). All these aspects can help to support the body's own defences and thus form the basis for a strong immune system. Whether or not you have a good immune system depends primarily on your individual circumstances. Furthermore, there are a few household remedies that also support the body's immune defence.

Nutrient-rich diet with fruit and vegetables

For a balanced diet, it is important to include fresh fruit and vegetables in your daily diet. Fresh fruit and vegetables provide important nutrients and fibre that the body needs to maintain the functions of a strong immune system. They also contain vitamins A, C and E, which have an antioxidant effect and thus relieve the immune system. So vegetables and fruit strengthen the immune system in many ways. 

The intake of nutrients and fibre through a varied and healthy diet also plays an important role for a healthy intestinal flora. This is also important for our immune defence, because the immune system and the intestinal flora are in constant exchange. This means that if the intestinal flora is damaged by an unbalanced diet, this also has a negative influence on the immune system's defences and the susceptibility to viruses, bacteria and other pathogens increases.

With a balanced and healthy diet, all the nutrients you need are usually adequately covered. With the right diet, therefore, no additional food supplements should be needed. This is only necessary in certain cases - e.g. vitamin B12 in a vegan diet - or in the case of an illness after consultation with the doctor.

Reduce stress

Large amounts of stress put a strain on our immune system, as the sensation of stress triggers a fight-or-flight response in the body. This means that maintaining the immune system is no longer prioritised by the body, as it now needs the available energy primarily to either fight or flee. 

Furthermore, frequent stress leads to an increased release of the stress hormone cortisol, so that the body can react more effectively to possible dangers that trigger this feeling of stress. Cortisol has an anti-inflammatory and immunosuppressive effect. This means that an increased release of this hormone suppresses the natural function of the immune system and the associated defences, which results in an increased susceptibility to disease. 

Thus, severe stress in general, but especially permanent stress, should be avoided at all costs. In addition to a healthy routine and work-life balance, relaxation methods such as yoga, meditation or qigong help to achieve more balance in everyday life, strengthen health and avoid illnesses caused by pathogens. Sufficient sleep is also important and healthy, as it allows us to recover from stressful situations.

Movement

Being active in everyday life and doing sports also have a positive effect on the body's defences and general health. Several studies have already shown that even moderate exercise can strengthen the cardiovascular system as well as the immune system. This is because regular exercise helps to stabilise the immune system, as it helps to regulate the metabolism and normalise blood pressure. 

It is therefore recommended to be active for at least half an hour per day. In summer, endurance sports such as cycling or jogging are suitable. In the cold season, sports courses such as spinning or aerobics can be used or the indoor swimming pool can be visited for swimming training.

In addition, vitamin D is essential for a healthy immune system. A lack of vitamin D therefore has a negative effect on our defences. Our body can produce about 80-90 percent of the vitamin itself. For this, however, the skin must have enough sunlight to absorb it. For this reason, we should spend time outdoors several times a week, both in summer and in winter, so that we can produce enough vitamin D to support our defence system. 

This can be combined very well with sporting activity and exercise in the fresh air, especially in summer. In winter, on the other hand
, natural UV radiation decreases and people no longer regularly spend time outdoors due to the cold. Therefore, in winter it is recommended to supplement vitamin D with appropriate preparations from the pharmacy or drugstore.

Organic Vitalize Shot from Fairnatural

The facts about the ingredients

• Kurkuma und Ingwer 
• Vitamin C bomb acerola
  
• Many other superfoods in organic quality such as Lucuma, Acai and Maca
  
• Apfelessig in Bio-Qualität 
• 1 Flasche enthält 12 Bio Shots

Auch der Vitalize Shot von Fairnatural enthält Kurkuma und Ingwer in Bio Qualität. Des Weiteren wird durch das im Superfood Acerola sowie der Zitrone enthaltene Vitamin C also mitgeliefert. Acerola ist im Vergleich zu dem Haushaltsmittel der Zitrone eine weitaus effektivere Vitamin-C Bombe, da es rund 1.700 Milligramm Vitamin C pro 100 Gramm enthält. Die Zitrone enthält hingegen nur etwa 50mg Vitamin C pro 100 Gramm. 

In unserem Shot befinden sich außerdem mit Lucuma, Yakon, Guarana, Acai, Maca und Grünteeextrakt weitere Superfoods in Bio Qualität, welche reich an Vitaminen, Mineralien sowie Antioxidantien, Enzymen und gesunden Fetten sind. Alle diese Nährstoffe sind wichtig für den Körper.  

1 Flasche des Bio Vitalize Shots enthält 12 vitalisierende Bio Shots, welche du sowohl pur als Shot (2cl) oder stattdessen als Mischgetränk mit Wasser bzw. Säften genießen kannst.

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Organic Superfood Shot