The immune system fulfills the role of a “police” in the body: It fights potentially harmful pathogens such as bacteria, viruses, parasites and worms and thus ensures the survival of the body's cells. It consists of many individual cell types that interact with one another in a complex manner in order to recognize pathogens and ultimately destroy them through phagocytosis ("eating up" by a corresponding cell) and lysis (dissolving by destroying the cell wall). Even if the immune system as such is very efficient, certain activities, diet or a certain lifestyle can support it in its function.
The best known positive effect on the immune system is probably vitamin C, or ascorbic acid. In fact, vitamin C fulfills some important functions in maintaining health and the immune system: Firstly, vitamin C is a so-called radical scavenger, which means that it is able to neutralize reactive and therefore cell-damaging particles (radicals). It is also necessary for the production of leukocytes and facilitates the functions of these cells, such as preparing potentially harmful cells for phagocytosis, phagocytosis (uptake and "digestion" of particles by one's own cells) and the killing of foreign cells by destroying them Cell wall.
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However, other vitamins are also important for an efficient immune system, especially vitamins A, D and E. Vitamin A and its related molecules facilitate the formation of white blood cells (leukocytes) and antibodies, i.e. proteins that attach themselves to Can bind cell structures of pathogens and thus trigger or facilitate an immune response. The task of vitamin D with regard to the immune system is to provide an appropriate immune response, especially in the case of pathogens such as viruses, some fungi and some bacteria that multiply in the body's cells. In contrast to the other vitamins, the exact mechanism of vitamin D is not exactly clarified here.
Also read the article on the topic: Which drugs strengthen the immune system?
If you want to do something good for the immune system through diet, you should pay particular attention to the consumption of fruits or vegetables containing vitamins C, A and E. These include, for example, citrus fruits, sea buckthorn berries, currants, acerola cherries and rose hips, which have a very high vitamin C content. In addition to their exotic taste, kiwi and mnago also have a high content of vitamin C and a significant amount of vitamin E.
$config[ads_text2] not foundVitamin A, or rather its precursor, retinol, is mainly found in carrots and other yellow-orange vegetables, i.e. yellow peppers or pumpkins. Another supplier, especially for the fat-soluble vitamins like A and E, is the avocado. In general, however, all fresh fruit and vegetables contain a certain amount of vitamins and thus contribute to improving the immune system as part of a balanced diet. Above all, care should be taken when consuming the vegetables or fruit that they are fresh and, if possible, uncooked, as some vitamins (e.g. vitamin A) are destroyed by heat.
Sport, especially endurance sports such as swimming, jogging or cycling, has been shown to strengthen the immune system. How exactly does sport do this is not entirely clear. One explanation is that the lymph fluid is better transported through the muscle movements. In addition to dietary fats, many of the immune cells are transported in the lymph fluid, which means that they get to the places where they contribute to the actual defense more quickly. These are primarily the lymph nodes, in which the cells are presented with the relevant pathogens.
In addition, according to the current state of knowledge, sport is also always a training for the immune system: It is assumed that it is stimulated a little by physical exertion. The production of immune cells does not decrease and the immune defense remains at a higher level than without regular exercise. Ultimately, this is also shown by the fact that people who do sport suffer less often and usually less severely from infections than other people.
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In addition to its relaxing effect, sauna also has a reputation for strengthening the immune system. In fact, the heat during the sauna increases the temperature of the inside of the body - which effectively works like a fever: the increased temperature makes it easier to kill pathogens. Switching between hot and cold when taking a sauna also stimulates the metabolism and releases endorphins. Both of these have an indirect positive effect on the immune system: A good metabolism also stimulates the flow of lymph fluid, in which a large part of the immune cells are located. Endorphins are the body's “happiness messengers”, which are responsible for the typical sense of wellbeing during or after a sauna bath and can therefore also support the immune system through their influence on the psyche.
$config[ads_text2] not foundWith alternating baths it is similar to the sauna with regard to the strengthening of the immune system: The pronounced alternation of warm and cold temperatures does not harden, but still gets the metabolism going and exposes the body to "unpleasant" stimuli that the immune system uses stimulate a little and thus keep fit. With alternating baths, it is important to create the largest possible temperature difference and to carry out such baths regularly. This ensures that the immune system is actually constantly stimulated.
A vaccination strengthens the immune system in much the same way as an exercise for an emergency: Components of pathogens or weakened pathogens are introduced into the body, usually through a syringe into the muscle, which then trigger a corresponding immune response. This immune response is significantly weaker than with an actual infection with these pathogens. Nonetheless, it leads to the formation of so-called “memory cells” which, if they come into contact with this pathogen again, enable rapid mobilization of the immune system and thus prevent an actual symptomatic outbreak of the disease.
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Read more about this: Vaccinations in adults
While sleeping, the body is able to shut down many of its functions and concentrate on regeneration. Stress hormones are broken down during sleep and the immune system can react better to potentially dangerous pathogens. This works especially in the deep stages of sleep. Sleeping a lot and improving sleep hygiene can therefore be a way of improving the performance of the immune system, as the body is then given more time in deep sleep in which it can fight off pathogens.
Pursuing good sleep hygiene means using the place where you sleep (i.e. the bed or, even better, the entire bedroom) only to sleep as much as possible. Reading a book to help you fall asleep is okay, but electronic devices such as televisions, mobile phones or tablets in particular should be kept away from the “sleeping place” and ideally only used a little further before going to sleep.
More information on this: Sleep hygiene
In contrast to the small intestine, a large number of bacteria live in the colon. These feed on undigested food components and can be partially destroyed by long-term unbalanced nutrition or antibiotic therapy, which can lead to incorrect colonization of the large intestine.
The intestinal flora and its composition have been shown to have a strong influence on a person's immune defense and allergies. There are several explanations for the exact mechanism. What is certain, however, is that a good intestinal flora has a positive effect on the performance of the immune system (and also on pain sensitivity, fat metabolism and psychological well-being).So it is worthwhile to protect the intestinal flora by avoiding excessive sugar and highly processed foods (e.g. ready-made meals). If you suspect a bad intestinal flora, you will also receive preparations available in the pharmacy to restore a healthy intestinal flora.
Stress triggers a multitude of processes and regulations in the body. This includes an increased release of the hormone cortisol (the precursor of the somewhat better known cortisone), which is normally released in the early morning hours before waking up. The task of cortisol is to increase the blood sugar level somewhat in order to provide the cells of the body and, above all, the brain with the necessary energy for the day ahead. Another effect of cortisol is to dampen the immune response.
$config[ads_text1] not foundContinuous stress and the resulting constantly high cortisol level in the body consequently hinder the immune system in its activity. Stress thus ensures a less pronounced immune response and can thus promote the spread of pathogens. This leads to a strong immune response at the latest when the cortisol level falls, since the pathogens can now be adequately fought again. A long-term reduction of stress in lifestyle therefore contributes to a more stable immune system.
You might also be interested in: Coping with stress
