Our immune system belongs to the most complex systems in the human body, besides the nervous system. The protection against pathogens thereby takes place on different levels in our body. Against intruders like bacteria and viruses our body is equipped with a natural protective wall, to which belong the skin, mucous membranes, saliva and also the eye fluid. The pH-value of the skin for example can repel certain pathogens. The tear fluid and the saliva contain the enzyme lysozyme, which is able to destroy the cell wall of many harmful micro-organisms. The mucous membranes already intercept certain pathogens in the mouth and throat area, so that they don’t reach the body’s interior. If viruses and bacteria penetrate further nevertheless, they meet with our defence cells. Our antibodies that fight the pathogens belong to this group of cells.

Thus, we owe a great deal to our immune system. In our everyday life, however, a lot of factors come together, which weaken our body’s own defence. The so-called barrel model shows which factors might literally bring the barrel to overflow and it depicts what you can do on your own to strengthen your immune system and to maintain your health.

If the barrel overflows, our immune system will be weakened. Pathogens have an easy job then. That’s why we should strengthen our immune system in the long term so that it will work in an optimal way.

Six tips for a strong immune system:

Regular exercise

Regular exercise in the fresh air keeps fit and strengthens our body’s own defence. One walk a day can already contribute to this. Regular endurance sport outside like jogging or cycling is not only good for your body, but can also free your head from stress and negative thoughts.

But attention: With an acute infection don’t do sports, but cure it calmly.

Balanced diet

For a strong defence our body needs certain vitamins and minerals. So a diet on a vegetarian basis is best, but also dairy products, fish, lean meat and eggs contribute to a good nutrient supply. Food of animal origin, however, should always be consumed with great awareness and moderation. Fast food and ready-made meals should be avoided by all means because they contain hardly any vitamins and minerals, but instead a lot of fat (above all harmful trans fats) and sugar.

Relaxation

Those who are under continuous stress will notice that sooner or later regarding their health. During phases of heavy or even overloading, the immune system suffers; bacteria and viruses have an easy job. Like in the most areas of life it’s also the balance which matters here. Regular relaxation exercises like yoga, tai chi or autogenic training help to maintain an intact immune system and to create a feeling of balance.

Sauna

The Finns have been swearing by the strengthening effect of the sauna for centuries. The regular temperature stimuli and the change between cold and hot temperatures increase the activity of the immune cells and thus strengthen the body’s defences. In addition, regular sauna sessions are also good for other areas of our body, for example for the vessels: They widen at higher temperatures and contract at colder temperatures; so they remain more elastic. Moreover, having a sauna session and relaxing afterwards has in general a soothing effect.

Restful sleep

Sleep makes sense because mind and body need a regular recovery phase. For the immune system as well, sleep means a period of regeneration during which the body’s own defence is renewed. That’s why a permanent lack of sleep might lead to an increased susceptibility to infections.

Protection against negative environmental influences

Harmful environmental influences as well can weaken our immune system. The permanent electrosmog is stress for our bodies. It radiates and radios all around us. Mobile phone, laptop, Bluetooth headphones, WLAN router and much more lead to the fact that we are literally a live wire round the clock. That’s why it’s better to do without all devices which are not absolutely necessary in order to reduce the exposure to radiation in the direct surroundings. Furthermore, protect yourself from negative effects of radiation.

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