Immune system – Strong defences in all weathers.

25. September 2023 from Martin Mäder
Good nutrition and exercise promote strong defences and get the immune system going.

With the arrival of the colder season, strengthening our immune system comes into focus. The autumn and winter months not only bring lower temperatures, but also an increased susceptibility to colds and other infections. How can we support our defences in a natural way and protect ourselves from illness?

The answer to this question often lies in our own lifestyle. For example, a balanced diet rich in fresh fruits and vegetables provides essential vitamins and minerals that strengthen the immune system.

But health is more than just what ends up on our plates. Regular physical activity, be it relaxing walks in nature or moderate exercise, promotes blood circulation and helps to keep our immune system going. You don't need to be a top athlete to do this.

Stress management and relaxation

In addition to a healthy diet and regular exercise, sufficient sleep is important. After all, our body can strengthen its defences during the nightly rest phase in order to fight possible pathogens more efficiently.

Coping with stress also plays an important role in resilience. It is important to reduce it, for example through meditation and yoga. Or indulge in hobbies that distract from everyday life and help to reduce stress levels. A work-life balance that reconciles private and professional life is also important. Make time for beautiful encounters and stimulating activities.

Wellness for body and mind

For many people, taking a sauna, alternating baths and Kneipp are not only a pleasant form of relaxation, but also a way to activate the immune system. These wellness rituals promote blood circulation, increase general well-being and strengthen the immune system.

Ideally, they are supplemented by regular excursions into nature. Outdoor exercise not only provides fresh air, but also the opportunity to support the immune system.

Prepared all year round

Strengthening the immune defence is a year-round process that prepares for the colder season. One way to do this is to eat a balanced diet. This includes, for example, defence-boosting vegetables such as carrots, leeks and celery. They contain vitamins, minerals and antioxidants. Meat lovers might like to hear that chicken, for example, is a source of B vitamins as well as rich in protein. This supports the body's defences.

Immune-boosting health tips:

  • Fresh air

Fresh air perks you up and strengthens the immune system. Exercise in the fresh air at least 2-3 times a week, which is easy on the joints. Regular sport strengthens the immune system.

  • Nutrition

You are what you eat! Increase consumption of fresh fruits and fresh vegetables. Ensure a healthy intestinal flora through fibre-rich foods. Additionally, drink a lot of water, about 2 litres per day support the immune system. Tip: If you have an impending cold, rinse your nose regularly with a physiological saline solution. Appropriate products are available in pharmacies and drugstores.

  • Sleep

Nightly rest is very important for the immune system, allow yourself enough sleep.

  • Heat and cold

Whether through regular cold and warm showers in the morning or in the evening, through sauna sessions or Kneipp cures - the alternation between warmth and cold gives strength to the immune system.

  • Positive accents

With a positive attitude to life, you can cope much better with stressful situations. Mental balance helps the immune system. The more light, the better your mood. Allow yourself as much light as possible during the day.

These tips form the cornerstones for a strong immune system and should be interwoven in a balanced lifestyle. If all these points are observed, the immune defence is well prepared for the winter.

Martin Mäder

Editorial Director of the "Schweizer Hausapotheke", Bern