Our immune system, i.e. everything that is part of our body's own defense, does amazing things every day. This is how we stay healthy and fit. It fights off intruders (e.g. the coronavirus) that we don't want in our bodies.
These include, for example, cold or other pathogens. The stronger our immune system, the greater the chance that we will not catch an infection.
That is why it is our job to strengthen our immune system. This does not have to be difficult. On the one hand, a healthy diet that contains all the essential nutrients and vitamins plays an important role.
On the other hand, sport and exercise also give our defences a real boost. So let's take a closer look at how it works.
How does sport strengthen the immune system?
A healthy immune system is based on two crucial pillars. The first of these concerns our diet:
We want to eat a balanced diet so that our body receives important micronutrients and macronutrients and is thus armed against possible intruders. The second pillar for strengthening the immune system is physical activity.
Why do exercise and a certain amount of physical strain play such an important role for our immune system? Sport and an ideal diet are a real engine for the production of immune cells.
Endurance sports are particularly suitable for this, but other sports also have a positive effect when practiced at a moderately intense level.
When the body is under stress, it releases adrenaline. This hormone also affects the immune cells. They multiply much faster and even a weak immune system gets a little push.
This “growth spurt” affects the NK cells, which are our body's killer cells that attack tumor cells, for example. But the white blood cells and the T and B lymphocytes also multiply.
When the adrenaline level drops after exercise, the immune cells also return to their normal levels. They become less again for the immune system to function normally.
But regular exercise trains this immune system in the long term. Infections then occur less frequently and the risk of cancer also decreases. 1
Healthy breakfast for your immune system
Does exercise weaken the immune system?
During particularly intense exertion, an interesting phenomenon can occur. We may then notice a rather weak immune system immediately after exercise.
When we push ourselves to the limit in our sport – be it endurance sports, but especially in sports such as weight training or HIIT (High Intensity Interval Training) – our body first needs to recover. Giving it this time plays an important role in regeneration.
How long is the immune system weakened after exercise?
The phenomenon of a temporarily weakened immune system due to heavy exertion is also known as the open window effect or open window phenomenon. It occurs because the rapid increase in immune cells during unusually heavy exertion is followed by an equally rapid decrease in these cells.
In addition, the mucous membrane of the upper respiratory tract can be irritated by particularly intense exercise, making it easier for viruses and bacteria to enter the body. Sore throat or cold, coughing or sneezing can be the result, especially in the colder months of the year.
Despite this open window effect, however, it has been established that even though competitive athletes are more prone to infection when subjected to extreme stress such as in competition, viewed over the whole year they fall ill less often than people who do no or very little sport.
In addition, the immune system returns to its normal function after about 24 hours.
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How do you train your immune system properly?
The best thing for our immune system, in terms of sporting activity, is a moderate level of exertion.
- Jogging
- Cycling
- Swimming
- Yoga
- Hiking
These sports are suitable for regular weekly exercise. Furthermore, we can support our body with sufficient sleep.
And, of course, a healthy diet is important, consisting of a lot of fresh fruit and vegetables, only a few animal products and meat and fish in the smallest quantities possible.
Vitamins and minerals should always be available in sufficient quantities. A healthy bowel health is also a hallmark of a well-functioning immune system.
The right nutrition for your immune system
The right nutrition can strengthen your immune system and influence your BMI. The two pillars of the immune system, which we talked about at the beginning, can support each other.
Because a healthy diet also gives the body the energy it needs to be active. The immune system benefits in particular from this interaction.
The best start to an immune-boosting day is a healthy breakfast. And if you are active in sports, then our VERIVAL Protein Porridge is ideal for you. The oat flakes provide long-term energy and not just a short-lived boost.
The high fiber content supports the intestinal flora. And last but not least, the abundant protein ensures that you can effectively build strength. So nothing stands in the way of a healthy immune system.
Buy healthy porridge for your immune system
- Leitzmann M, Powers H, Anderson AS, et al. European Code against Cancer 4th Edition: Physical activity and cancer. Cancer Epidemiology. Published online December 2015:S46-S55. doi: 10.1016/j.canep.2015.03.009
