Every one of us must have a lucky person in our entourage who avoids illness in an arc. And then there are those who are always bothered by something, whether it's a cold, flu, cough or intestinal problems. Why is this? Because each of us has a slightly different immunity. Are you one of those less fortunate people who have been feeling ill a lot recently? Find out about the main causes of weakened immunity and how you can strengthen it and get it back into shape.
The immune system is a highly sophisticated system that protects the human body against foreign substances - pathogens (disease-causing agents). Our immune system is made up of several different elements that support each other and form a complex system. It is, in effect, a shield that protects the body from attack by micro-organisms, particularly bacteria, viruses and fungi. Immunity is divided into two categories: innate (or non-specific) immunity and acquired (or specific) immunity.The immune system is our "health police".
We are born with innate immunity, the fundamental function of which is to recognise our own substances from foreign ones. Innate immunity comes into play very soon after a pathogen (harmful foreign particles) enters the body, in order to quickly stop the "enemy" attack. It is the first line of defence against infection, but it has no immune memory: it reacts in the same way each time it comes into contact with a pathogen. As a result, innate immunity is generally insufficient to deal with infection, and specific immunity comes into play.
Specific (or acquired) immunity is much more sophisticated and begins to develop after birth. When we come into contact with as yet unknown viruses and bacteria, an immune response is triggered and the body tries to defend itself as best it can against the attack. After each illness has been beaten and treated, immunity is a little stronger because the body remembers the pathogen and can defend itself better and faster the next time. Vaccination is also based on this principle.
You probably won't be surprised to learn that it's strong immunity that protects us from disease.
As long as our immune system is in good condition, we can cope with contact with pathogens without showing signs of illness. On the other hand, if our immunity is weakened, we can more easily succumb to foreign pathogens and become ill.
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Most of the time, we only think about boosting our immunity in spring and autumn, when flu and colds strike. That's why it's important to look after your immunity all year round, not just during flu and cold season. Building up immunity is a long-term process and we need to take care of our immunity.
What weakens our immunity?
Every day, we are exposed to many factors that can strengthen or weaken our immunity. These include the quality and duration of sleep, the quantity and quality of food we eat, whether we take in vitamins and minerals or, on the contrary, chemicals and pesticides in our food, whether we are physically active or sedentary, and stress, alcohol consumption, intake of tobacco smoke, exposure to heavy metals, air quality and exposure to exhaust fumes, electromagnetic radiation from telephones, household chemicals and, finally, the use of cosmetic products.
Many things affect us throughout the day, and it is up to us to decide whether we are more influenced by positive or negative factors. Illness occurs when harmful factors gradually begin to exceed the body's ability to compensate for them, upsetting the internal balance. Gradually, the body's functional reserves are depleted and its ability to compensate for negative influences diminishes.
The most harmful factors include
- A poor quality, unbalanced diet - predominance of carbohydrates, simple sugars, highly processed foods and semi-processed foods
- Lack of exercise
- Long-term stress
- Overweight and obesity
- Smoking
- Regular alcohol consumption
- Lack of sleep
- Poor air quality (including smog, car exhaust fumes)
- Unsuitable environment
- Lack of exposure to fresh air
- Air that is too dry (staying in rooms that are too heated or air-conditioned)
- Excessive use of antibiotics and medicines in general
- Insufficient or excessive hygiene
- Over- or under-treatment of the disease
Another factor that can increase the risk of illness is a large accumulation of people. If we are in contact with a large number of people, our immune system has to cope with a greater concentration of viruses and bacteria. When we regularly get out into the fresh air and spend time in nature, our immune system and the good condition of our mucous membranes are well protected (fresh air, optimal humidity, physical activity). However, many people spend most of their time in "shortcuts" - in offices, cars, schools, flats or houses. It is these spaces with inadequate air circulation, low humidity and high levels of traffic that are ideal for the proliferation of microbes and therefore for the development of disease. Finally, immunity does not benefit from the frequent prescription of antibiotics, the excessive and indiscriminate use of which reduces the body's capacity to produce natural defences. In addition, antibiotics often adversely affect the natural intestinal microflora, which has a significant impact on the functioning of immunity. Probiotics are therefore recommended to restore the intestinal microflora during antibiotic treatment.
Illness itself is also a burden on our immune system. Every illness we experience puts our immunity to the test. The body therefore needs time not only to cope with the illness, but also to recover and restore its immune capacities. If we leave the illness untreated, ignore it or stop treatment prematurely, the body is unable to recover sufficiently and our immunity weakens in turn.
Think of immunity as a glass containing a special liquid - this liquid is gradually depleted during illness and can be slowly replenished until you are healthy again. If you start your diet before you've fully recovered, you're actually starting with a weakened shield. This makes it more likely that something will "jump" back into your life.
How to boost immunity?
Do you suffer from frequent illnesses? The best solution to weakened immunity is prevention, which involves making lifestyle changes and boosting natural immunity. There are many things you can do to boost your immunity. Try these 8 basic tips to boost your immunity.
1. Adopt a nutritionally balanced diet
A balanced diet is the basis of a strong immune system. Ideally, the following foods should be included in your diet:
- Vegetables
- Fruit
- Acid dairy products
- Pulses
- Wholegrain cereals
- Potatoes
- Lean meat
- Fish
- Eggs
- Nuts and seeds
- Good quality fats (avocado and vegetable oils - olive oil, linseed oil, avocado oil, hemp oil)
Conversely, limit the intake of highly processed foods, fatty foods, salt and white sugar in your diet, which should be replaced by healthier alternatives. For example, honey, which is a source of vitamins and minerals. If you want to cut out sugar altogether or are trying to lose weight, choose chicory syrup instead of honey. A varied diet and healthy food preparation (cooking, simmering, baking) are also important.
2. Move regularly
Movement naturally supports the cardiovascular system, boosts the immune system and releases endorphins that improve our mood and bring us joy. So don't forget to move around regularly, preferably in the fresh air. There are many ways to get moving: brisk walking, running, cycling, jogging, weight training, pilates or yoga, for example. There's something for everyone, and the important thing is to keep moving. The ideal is at least 30 minutes of physical activity a day.
3. Give yourself plenty of rest
The body's defences are heavily dependent on sleep. People who get little sleep over a long period are more likely to fall ill. That's why we should get enough sleep every day. It is during sleep that the body's healing and regeneration processes take place. The ideal is to sleep 7 to 9 hours a day and to fall asleep around 10pm. This is when the hormonal system regenerates the most and respects the body's natural circadian rhythms.
It's not just the length of sleep that counts, but also its quality. If you get 10 hours of sleep but your sleep is shallow and you keep waking up, you'll feel like you've slept two nights. In addition to fatigue, poor quality sleep leads to other disadvantages such as concentration problems, nervousness, reduced performance and a whole series of long-term health problems.
4. Don't underestimate hygiene
Good hygiene should go without saying. It is essential to wash your hands after being outdoors, after using the toilet, before and after handling food, before eating, after coughing, sneezing or sniffling, after changing a nappy, after handling rubbish, before and after caring for someone who is ill, and also after playing with animals. Outdoors, maintaining hygiene can be more difficult, which is why you should carry a small sachet of disinfectant gel in your travel bag, just in case. Brushing your teeth every day is just as important, as it keeps dangerous bacteria under control.
5. Limiting stress
Stress is a normal part of life and can be beneficial to a certain extent. However, if stress is too great or becomes chronic, it can damage our health. Excessive stress can lead to greater morbidity and reduce our body's natural immune functions. This in turn can increase the frequency and severity of infections and slow down the healing process. So it's very important to learn how to manage stress. Try to relax by listening to music, drawing or meditating. Find something that calms you and helps you relax. Movement or certain plants, for example, can also help to manage stress.
6. Do not transmit diseases
Despite all the precautions we take, a cold or flu can still sneak up on us. Some viruses and bacteria are very insidious and can take the immune system by surprise. In such cases, it's important to slow down and give the body the time and space it needs to deal with the illness. If we don't, we reduce our immunity's ability to fight and cope with a similar illness in the future.
Above all, it's important to stay in bed, drink plenty of fluids and eat a balanced diet rich in vitamins, minerals and antioxidants. You should also remember to air the rooms regularly, i.e. to renew the air. If you find it difficult, over-the-counter medicines can be used to bring down a fever, relieve a cold and soothe a sore throat or cough.
7. Add vitamins and minerals
During flu season, it is advisable to increase your intake of certain vitamins and minerals. A healthy diet, with a wide variety of vegetables and fruit, should therefore be the first priority. However, when the body is weakened, it is also useful to take a few supplements. Vitamins and trace elements that boost the body's resistance to flu include B vitamins (particularly B6 and B12), vitamin C, vitamin D and E, as well as folic acid, zinc and selenium. Immunity can be supported very effectively, in particular by ImunoBran MGN-3. Other options include various plants that boost the body's immunity, shorten the duration of the disease and reduce the risk of complications. Examples include echinacea, sea buckthorn, ginger, aloe vera, black elder and liquorice.
8. Get out into nature
Going outdoors plays an essential role in preventing respiratory illnesses by providing fresh air and vitamin D. Vitamin D influences the metabolism of calcium and phosphorus and is therefore important for good bone and tooth structure. It is also absolutely essential for the immune system. The main sources of vitamin D are oily fish, egg yolks and dairy products. But we also get vitamin D from the sun. We recommend spending at least 10 to 15 minutes outdoors every day (a little more in winter) to get enough vitamin D. Regular physical activity is also linked to being outdoors, which also has a positive effect on a person's immunity.