Health is our most precious possession. This is something we are becoming particularly aware of in the current coronavirus pandemic.
Strengthening our immune system is now more important than ever to protect us from viruses and bacteria.
The best ways to protect yourself from the coronavirus are to use face coverings, keep social distancing, and wash your hands regularly.
But there is a lot more you can do to maintain a strong immune system:
- regular exercise,
- daily sun exposure and
- a balanced, healthy diet.
Find out what else you can do for your immune system besides leading a fit lifestyle, getting vitamin D from the sun and eating a healthy diet in the blog post.
Find out more about your immune system
“You are what you eat”
What you eat is crucial for your physical and mental well-being.
A moderate amount of fat is important for the protection of organs such as the kidneys, liver and brain. Sugar is also important for our body. It gives you a boost when you feel weak.
Too much fat damages the organs, too much sugar makes you lazy. Added sugars in particular are generally a burden for your body.
On the one hand, carbohydrates are converted into sugar, and on the other hand, there are many foods that contain natural sugar.
Sugar-free breakfast - tips & healthy recipes
Balanced nutrition for a better immune system
Only a balanced diet can make a significant contribution to a strong immune system.
The best way to ensure a balanced diet is to eat foods that are as close to their natural state as possible.
In other words, organic products that are free from preservatives and added industrial sugars, such as fresh fruit and vegetables, meat, fish, and legumes.
High-quality products contain important nutrients that contribute to the health of your body.
Citrus fruits like lemons, oranges, and grapefruits are particularly high in vitamin C – a real boost for a strong, healthy immune system!
You can get plenty of B vitamins and minerals such as iron, copper, zinc, selenium and others from oats, for example.
B vitamins have a strong influence on metabolism and ensure energy production and strong nerves. Minerals are involved in all important bodily functions.
Examples of important minerals and their function are:
- Iron (involved in blood formation)
- copper (involved in enzyme metabolism)
- zinc and selenium (involved in strengthening the immune system and in cell growth)
Healthy intestinal flora with the right nutrition
Your bowel health and a healthy intestinal flora play a central role in your health. Oats and oat flakes are real all-rounders in this regard.
Their soluble fiber is broken down in the large intestine by bacteria that are beneficial for the intestinal flora and thus also for the immune system.
Scientific studies 1 have shown that oats have a particularly positive influence on the entirety of all intestinal bacteria.
Find out more about intestinal health
The sun's vitamin D for a strong immune system
Vitamin D is produced by your body when you enjoy sunshine daily.
You should therefore spend at least 15 minutes a day outside, and a little more during the colder months. This helps to maintain a normal immune system function.
A connection between vitamin D and physical health has been scientifically proven. 2 People who have sufficient vitamin D in their bodies suffer from colds less often and are less likely to become ill.
How can you get vitamin D from food?
A vitamin D deficiency is not to be expected with a healthy diet. However, the regularity of a healthy diet plays an important role, especially with vitamin D.
Move it – exercise for strong defences
Physical activity strengthens your muscles and immune defences. Regular, moderate exercise releases adrenaline, which causes your immune cells to multiply faster.
If you make sure you maintain a healthy level of regularity and exertion during your training sessions, you can have a positive influence on your immune system, which is weakened by everyday stress.
Strengthen your immune system through sport – find out more
Avoid overexertion
Sport strengthens your immune system as long as you don't overdo it. Very intensive training reduces the amount of white blood cells and their ability to function.
This is called the open window effect or open window phenomenon. During this phase, the body is particularly susceptible to infections, thus weakening your immune system.
Strengthen your immune system while you sleep
“Strength lies in serenity.” While you sleep, the T-cells search for infected cells and kill them. So, healthy sleep helps your immune system and strengthens your immune system.
Most people sleep better at night, but everyone is different. So listen to your body clock! Getting enough sleep is just as important as getting good sleep!
Washing your hands daily
Hand hygiene is important before every meal and after every visit to the toilet. If your hands are not very dirty, it takes just 20 seconds to wash them properly with soap.
Warm water and soap are not a constant necessity. Washing your hands with soap too often can damage the protective layer of your skin.
You should only wash your hands a little more often if you touch germ-contaminated objects or your hands are particularly dirty.
How do you recognize a weak immune system?
Constant tiredness and exhaustion as well as a high susceptibility to infections are signs of a weak immune system. This can manifest itself in frequent coughing, sneezing or fever.
Herpes, gum inflammation, delayed wound healing, poor concentration, allergic reactions, hair loss and skin irritations can also indicate an immune deficiency.
Healthy breakfast for the body's defences
A healthy breakfast helps you to start the morning with a strong immune system.
With a muesli or porridge from VERIVAL you take in valuable nutrients and fibre as well as vitamins and minerals. These make you fit for your day and boost your immune system.
It's best to start every morning with a healthy breakfast. This way your body stays fit and healthy!
Buy a healthy breakfast from VERIVAL for your immune system
- Korczak R, Kocher M, Swanson KS. Effects of oats on gastrointestinal health as assessed by in vitro, animal, and human studies. Nutrition Reviews . Published online October 22, 2019:343-363. doi: 10.1093/nutrit/nuz064
- Hintzpeter B, Mensink GBM, Thierfelder W, Müller MJ, Scheidt-Nave C. Vitamin D status and health correlates among German adults. Eur J Clin Nutr . Published online May 30, 2007:1079-1089. doi: 10.1038/sj.ejcn.1602825
