Strengthen your immune system: tips and home remedies

When we’re stressed, our immune system kicks in to prepare the body to limit the damage: White blood cells are then quickly mobilised to the “danger” site, boosting the production of immune cells.

While this may be beneficial in the short term, stress can ultimately overwhelm the immune system over time, because releasing stress hormones has a direct impact on the immune system. As a result, immune cells lose their ability to multiply and eliminate pathogens. The level of antibodies in the saliva also decreases.

As a result, people who are under permanent stress are more likely to fall ill and their recovery will be slower. “Prolonged stress can even lead to chronic changes in the immune system, and many stress-related illnesses, such as depression, are associated with elevated inflammatory markers in the blood,” says Dr Flurin Cathomas, a senior consultant and researcher at the Psychiatric University Hospital Zurich.

Together with colleagues, he published a study in leading science journal Nature demonstrating how, over the long term, chronic stress changes not only the immune system but also the brain.  

While children’s bodies are still developing their defences, these defences start to decline as we age. The body then produces fewer immune cells and immune reactions slow down. That’s why children and older people suffer more frequently and more severely from infections. So it’s all the more important that both groups get the recommended vaccinations.

Regular exercise strengthens the immune system, but too much can have the opposite effect. Intense or prolonged training sessions can put a significant strain on the body, temporarily weakening the immune system. During this “open-window effect”, which can last up to 72 hours after training, we are more susceptible to infections. This is because the body focuses its energy primarily on the regeneration of the muscles and has less capacity for defending against pathogens. That’s why phases of recovery are hugely important.

Most people like to party from time to time, but drinking alcohol and smoking can put a strain on the immune system, reducing the number of active immune cells and making the body more susceptible to infections.

Sunlight promotes the production of vitamin D, which is essential for a strong immune system. Getting daily exercise in the fresh air also strengthens the lungs, the cardiovascular system and promotes blood circulation, so that oxygen and nutrients reach the immune cells faster.

What’s more, dry, stuffy indoor air can dry out the mucous membranes, which are our first line of defence against germs. Fresh air, on the other hand, helps the mucous membranes stay moist to provide better protection against pathogens.

Stress is toxic for our health. Try the 5-point programme for a stronger immune system.

It’s not always possible to avoid stress in our daily lives, but we can manage it differently. The first step is to create a clear boundary between your professional and private life. Next, you have to set priorities and stick to them, e.g. by drawing up lists.

Switching off doesn’t mean you have to lie around idly on the sofa. On the contrary: Fresh air and getting outdoors do you good. A forest is the ideal place to take a break. But perhaps you prefer to discover new museums or go out to eat with friends. What’s important is that you don’t just plan it – but do it!

Whether it’s breathing meditation, autogenic training, yoga or progressive muscle relaxation, with a little practice it gets easier to lower blood pressure and stop the thoughts from whizzing through your brain. Just give it a go and incorporate some form of relaxation into your daily routine: with your partner, in a course or with the support of an app.

Muscles are like the brain: If you want to perform well in the long term, you need to recover from time to time. So this means taking time for yourself. It can be something as simple as having a cup of tea in the evening, listening to your favourite song or doing a breathing exercise. Taking many short breaks is better than one long one.

While we sleep, our body is active. It uses the quiet time to stimulate repair processes. The immune system’s T-cells are particularly active during this time. How much sleep do we need? Sleep requirements differ from person to person, but on average we should get around seven to eight hours of sleep a night.

With nutrition, it’s not a single vitamin, such as vitamin C, that boosts the immune system, but eating a bright and balanced diet. And bright is meant literally: If you buy a colourful array of fruit and vegetables when you’re out shopping, you’re on the right track to getting all the vitamins, minerals and plant-based protein you need.

Incidentally, there’s thought to be a direct link between a healthy gut and a healthy immune system, as a large proportion of antibody-producing cells are found in the gut.

When mucous membranes dry out due to heating in winter, bacteria and viruses have an easy time as the barrier function is weakened, so make sure you drink enough water or unsweetened tea.

• Vitamin C supports the production of white blood cells and strengthens the barrier function of the skin and mucous membranes. It can be found in citrus fruits, peppers and broccoli.
• Vitamin D regulates the activity of the immune cells and helps control inflammation. It is found in food (e.g. fatty fish) and absorbed into the skin through exposure to sunlight.
• Zinc promotes wound healing and supports the function of the immune cells. It is found in nuts, wholegrain products and pulses.
• Iron is essential for the production of red blood cells which transport oxygen, which in turn is important for the activity of immune cells. So be sure to eat plenty meat, spinach or pulses.
  

Some people swear by saunas, Kneipp therapy and alternating hot/cold showers. Switching between hot and cold promotes circulation and therefore does the immune system good.