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10 tips for a strong immune system

Wintertime often means cold season. As temperatures get colder, the number of viral infections and colds increases. A strong immune system and the right prevention helps to avoid this.

The following ten tips will help you survive the winter without flu-like infections:

  1. Antioxidants and micronutrients strengthen the immune system
  2. Vitamin D protects the body
  3. Exercise in the fresh air strengthens the immune system
  4. Drink enough for your immune system
  5. Avoid alcohol and smoking for the sake of your immune system
  6. Get enough sleep for your immune system
  7. Relaxation and socialising: important for the immune system
  8. Regular ventilation for your immune system
  9. Healthy intestinal flora thanks to glutamine
  10. Regular hand washing for your immune system

 1. antioxidants and micronutrients strengthen the immune system

A balanced and healthy diet is particularly important to strengthen the body's defences. You should bear this in mind when choosing your food. In particular, foods with a high content of antioxidants, phytochemicals and important vitamins and minerals have a positive effect on the immune system. Antioxidants such as vitamin C, vitamin E and selenium protect the cells from oxidative stress and ward off free radicals. In this context, oligomeric proanthocyanidins (OPC) should also be mentioned, whose antioxidant potential is almost 20 times higher than that of vitamin C.

The trace element zinc also plays an important role in defence. As a component of numerous enzymes, it is also involved in processes in the body that are important for defence.

Our Nutri-Plus Immune Essentials provides the immune system with all the important vital substances it needs to optimally develop its defences.

2. vitamin D protects the body

Vitamin D has been proven to play an important role in immune defence. However, the body's defences can only be mobilised if the vitamin is present in sufficient quantities. In summer, enough vitamin D is produced in the skin through exposure to sunlight. This natural production is not guaranteed in autumn and winter due to the angle of incidence of the sun. Supplements with vitamin D therefore make sense, especially in the winter months. You can find our vitamin D here.

3. exercise in the fresh air strengthens the immune system

Sports activities and sufficient exercise, especially in the fresh air, stimulate the circulation and therefore strengthen the immune system. Physical activity increases the production of immune cells. Pathogens are thus eliminated more efficiently. Exercising 2 to 3 times a week is enough to mobilise your immune system. However, you should make sure you wear suitable warm clothing at this time of year. At the first signs of a cold, you should refrain from exercising for the time being.

4. drink enough for your immune system

As we probably all know, it is extremely important to drink plenty of fluids in order to eliminate toxins from the body more quickly. In addition, our mucous membranes in the nose and throat dry out due to the warm heating air, making it easier for viruses and bacteria to enter our bodies. It is therefore important that you drink at least 1.5 litres a day in the form of water or unsweetened tea.

5. Avoid alcohol and smoking for the sake of your immune system

Alcohol and nicotine have been proven to weaken our immune system. The toxins in smoke or alcohol accumulate in the body and increased formation of free radicals occurs. These lead to oxidative stress and can favour a number of diseases. This makes it easier for pathogens to enter our organism


It is also known that there are fewer immunoglobulins in the blood of smokers than non-smokers.

6. sufficient sleep for your immune system

Overnight, the body regenerates and can therefore gather new energy for the next day. The immune system is closely linked to the duration and quality of sleep. And everyone is probably familiar with the excessive need for sleep when you have a cold, because sleep is healthy and keeps you fit! Studies show that the number of natural defence cells increases during sleep, strengthening the immune system against viruses and bacteria. Therefore, sleep for around 7 - 8 hours every day so that the body can produce new antibodies.

7. relaxation and social contact: important for the immune system

It is important that you organise your everyday life stress-free. To do this, take regular breaks at work and treat yourself to a warm cup of tea. At home, you can strengthen your immune system with yoga exercises or a hot relaxing bath.

But regular meetings with friends or family also have a positive effect on your defences. Studies have also shown that people who live in seclusion have a weaker immune system than people who socialise a lot.

8. regular ventilation for your immune system

Rregular ventilation at home or in the office is good for constantly supplying the room with fresh oxygen-rich air . This makes particular sense if you are in a room with several people or if people already have a cold.

9. healthy intestinal flora through glutamine

The intestine is the largest defence system in the entire body. Almost 80% of all immune cells are located here in an area of around 400 - 500 square metres (!). A weakened immune system can therefore also be due to the fact that the intestinal flora is disturbed. Our gut can also benefit from L-glutamine. The amino acid helps to build up intestinal cells and repair the intestinal mucosa. You can find out more about the effect of L-glutamine on the gut here.


10. regular hand washing for your immune system

Viruses and bacteria are often spread by shaking hands; door handles, handles on public transport or shopping trolleys can also be infected by these annoying pathogens. Regular hand washing with soap reduces the risk of infection.

With these ten tips, nothing can go wrong to strengthen your immune system! We wish you a wonderful and cold-free winter time.