Health is our highest good. We are particularly aware of this in times of the coronavirus pandemic .
Strengthening our immune system is now more important than ever to protect us from viruses and bacteria .
You can protect yourself from the coronavirus above all by using mouth and nose protection , adhering to the rules of social distancing and washing your hands regularly.
However, you can do much more for a strong immune system :
- regular exercise
- soak up the sun every day and
- a balanced, healthy diet .
You can find out what you can do for your immune system in addition to a fit lifestyle , vitamin D from the sun and a healthy diet in the blog post.
“You are what you eat”
Food is decisive for your outer and inner form.
Fat in moderation is important for protecting organs such as the kidneys , liver and brain . Sugar is also important for our body. It pushes you when you're feeling weak.
Too much fat damages the organs, and too much sugar makes you sluggish . Added sugars in particular are generally a burden on your body.
Because, on the one hand, carbohydrates are converted into sugar, and on the other hand, there are many foods that contain natural sugar.
Balanced diet for a better immune system
Only a balanced diet makes a significant contribution to a strong immune system.
A safe way for a balanced diet is to eat foods that are as natural as possible .
So organic products , free of preservatives and added industrial sugar, 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 such as lemons, oranges, and grapefruits contain a lot of vitamin C – a real boost for a strong, healthy immune system!
You get plenty of B vitamins and minerals such as iron, copper, zinc, selenium, and others from oatmeal , for example .
B vitamins have a strong influence on metabolism and provide energy and strong nerves. Minerals are involved in all important body 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 cell growth)
Healthy intestinal flora with the right diet
Your gut health and a healthy intestinal flora play a central role in your health. Oats and oatmeal are real all-rounders.
Their soluble fiber is broken down in the large intestine by bacteria, which are beneficial for the intestinal flora and thus also for the immune system.
A particularly positive influence of oats on the totality of all intestinal bacteria was found in scientific studies 1 .
The sun's vitamin D for an intact immune defense
Vitamin D is produced by your body when you enjoy the sun's rays daily .
You should therefore spend at least 15 minutes a day outside, a little more in the colder season. In this way, a normal function of the immune system is maintained.
A connection between vitamin D and physical health has been scientifically proven. 2 People who have enough vitamin D in their body are less likely to suffer from colds and are less likely to get sick.
Vitamin D in your diet?
A lack of vitamin D is not to be expected with a healthy diet. But especially with vitamin D, the regularity of a healthy diet plays an important role.
Move it – Movement for strong defenses
Physical exercise strengthens your muscles and your immune system . Regular and moderate exercise releases adrenaline, which causes your immune cells to multiply faster.
If you pay attention to a healthy level of regularity and exercise during your training sessions, you can positively influence your immune system, which is weakened by everyday stress.
Avoid overexertion
Exercise strengthens your immune system, as long as you don't overdo it. A very intensive workout can then reduce the occurrence and functioning of white blood cells.
This is called the open-window effect or open-window phenomenon . In this phase, the body is particularly susceptible to infections, which can weaken your immune system.
Strengthen your defenses while you sleep
"The strength lies in tranquillity.“ While you sleep, the T cells look for infected cells and kill them. So healthy sleep helps your immune system and strengthens your defenses.
Most people sleep better at night, but individuals vary. So listen to your internal clock! Getting enough sleep is just as important as getting a good night's rest!
Daily hand washing
Hand hygiene is important before every meal and after every use of the toilet . For hands that are not coarsely soiled , it makes sense to wash your hands with soap for 20 seconds .
Warm water and soap are not a constant necessity. Disproportionately frequent hand washing with soap can attack the protective layer of your skin.
Only if you are handling germ-contaminated items or your hands are particularly dirty, should you wash them a little more often.
How do you recognize a weak immune system?
Constant fatigue and exhaustion as well as a high susceptibility to infections are signs of a weak immune system. This can include frequent coughing , sneezing or fever .
Herpes, gingivitis, delayed wound healing, poor concentration, allergic reactions, hair loss, and skin irritation can also indicate immune deficiency.
Healthy breakfast for the body's own defenses
A healthy breakfast helps you in the morning for a strong immune system.
With a cereal or porridge from VERIVAL, you can absorb valuable nutrients and fiber as well as vitamins and minerals. These will make you fit for your day and immune strong.
It's best to start each morning with a healthy breakfast. This will keep your body fit and healthy!
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1.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
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2.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
