How can you increase your resistance?
In this article we give you practical tips to increase and strengthen your resistance, so that your body is better able to fight and prevent diseases in a natural way. How do I increase my resistance? In general, your resistance does an excellent job of protecting you against disease-causing micro-organisms. But sometimes it fails: A germ successfully enters and makes you sick. Is it possible to intervene in this process and boost your resistance? What if you improve your diet or take certain vitamins or supplements that increase your resistance? Can you make changes to your lifestyle to increase your resistance? We will give you answers to all these questions!
Researchers are investigating the effects of diet, exercise, age, psychological stress and other factors on resistance. General health strategies are primarily useful because they promote your resistance and have other proven positive effects on your health.
Increase resistance with tablets, pills and powders
Increasing your resistance is the most important factor in your body to avoid any form of disease. It is therefore important to give your resistance a helping hand and it is never too early to start doing this. Start strengthening your resistance in the spring or summer, so that your resistance is at full strength in the autumn and winter.
There is evidence that various micronutrient deficiencies – for example deficiencies of zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E – reduce immune responses. There are also relatively new supplements that effectively strengthen your resistance.
3 unique supplements for better resistance
- L-citrulline: A study of 17 male cyclists showed that L-citrulline supplements can strengthen immunity before training. Neutrophils (a type of white blood cell) of the cyclists who were given L-citrulline appeared to be better able to fight infections due to stronger resistance. (1)
- Fisetin supplement, is associated with fighting inflammation and infections and strengthening the immune system (2)
Increase resistance naturally
The first step in defending against diseases is choosing a healthy lifestyle. Following general guidelines for good health is the first step you can take to naturally maintain or strengthen your resistance.
Every part of your body, including your immune system, functions better when it is protected from outside attacks and strengthened by healthy lifestyle habits, such as these:
- Don't smoke.
- Eat a diet high in fruits and vegetables, preferably organic
- Exercise regularly.
- Maintain a healthy weight with a BMI of less than 25
- If you drink alcohol, drink in moderation.
- Get enough sleep.
- Take steps to prevent infection, such as washing your hands regularly and preparing meat thoroughly.
- Try to keep stress to a minimum
Exercise increases your resistance
Regular exercise is one of the pillars of a healthy life. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it also help to strengthen your resistance and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to healthy resistance.
A healthy immune system requires the cooperation of two layers of immune protection: the innate immune system and the adaptive immune system.
Research has shown that one bout of moderate exercise gives a positive boost to both the innate and acquired immune systems. Any moderate aerobic exercise immediately mobilizes millions of immune cells. The mobilized cells first enter the bloodstream from the spleen and bone marrow before going to the lungs where increased immune defense may be required. These cells, mobilized by training, are ready for a fight as they move between the circulatory system and the tissues.
Depending on the intensity and duration of exercise, the number of circulating immune cells can increase by 50% to 400%. Neutrophils and macrophages make up the largest percentage of that increase. However, this exercise-induced increase in immune cells is transient, as the immune system returns to pre-exercise levels within three hours. Consequently, sustained and regular moderate exercise is key to improving the immune system's response to pathogens and reducing the long-term risk of infection.
What should I do to strengthen my resistance by training?
Significant health benefits can be achieved with many types of aerobic activity (e.g. walking, jogging, cycling, swimming, or dancing). Research shows that 20-40 minutes of moderate-intensity exercise per day is enough to boost your immune system. Below are several ways to control intensity during aerobic exercise to achieve your exercise goals.
Take the “talk test”
The “talk test” is a simple way to measure the relative intensity of exercise. You can talk, but not sing, while performing a moderate-intensity activity. At high intensity you won't be able to say more than a few words without pausing to breathe.
Increase resistance through nutrition
There appears to be a link between nutrition and resistance in the elderly. A form of malnutrition that is surprisingly common, even in wealthy countries, is known as “micronutrient malnutrition”. Micronutrient malnutrition, in which a person is deficient in certain essential dietary vitamins and minerals, can occur in the elderly. Older people tend to eat less and often have less variety in their diet.
As with most things in your body, a healthy diet is the key to a strong immune system. This means eating plenty of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats.
A healthy diet not only gives you resistance but also the energy you need. Also make sure you get enough micronutrients that play a role in maintaining your resistance, including:
Which vitamins for resistance
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with skin)
- Vitamin C, found in citrus fruits including oranges and strawberries, as well as tomatoes, broccoli and spinach
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach
Water is essential for good resistance
Drinking water can help improve your body's overall resistance. Staying hydrated helps your body naturally remove the bacteria and toxins that cause infections. With the help of water, oxygen and nutrients are distributed throughout the body and waste products are flushed from the body. This helps keep diseases at bay.
Your resistance determines the health of your body and determines your ability to fight diseases. Drinking plenty of fluids, especially water, is seen as a preventative form of maintaining health.
So water is still the best thing you can drink. Each person is different, but aim to drink 2 liters of water per day. That can be difficult to do. Your body becomes dehydrated after hours of sleep, so drink plenty of water as soon as you wake up. If you have trouble drinking enough water, set reminders throughout the day or drink a glass of water before each meal. Hot tea without caffeine can count as part of your daily water intake.
Reduced resistance with age
As we age, our resistance decreases, which in turn contributes to an increase in infections and more cases of cancer. As life expectancy has increased in developed countries, so has the increase in age-related diseases.
Although some people age healthily, the conclusion of many studies is that, compared to younger people, older people are more likely to contract infectious diseases and, more importantly, are more likely to die from them. Respiratory infections, including influenza, the COVID-19 virus and especially pneumonia, are a leading cause of death in people over 65 worldwide.
Some scientists note that this increased risk is associated with a decline in the number of T cells, possibly because the thymus atrophy as one ages and produces fewer T cells to fight infections. Other scientists are interested in whether the bone marrow becomes less efficient at producing the stem cells that form the basis of the cells of the immune system.
Reduced resistance due to stress
Modern medicine has realized the close relationship between body and mind and the possible weakening of your immune system. A wide variety of ailments, including stomach problems, cancer, hives and heart disease, have been linked to the effects of stress.
When you are stressed, the stress hormone cortisol is secreted. It reduces the fighting power of your immune system because it reduces the production of lymphocytes in your body. As a result, your resistance weakens.
Skin problems that can arise from low resistance
Low resistance can make the skin more vulnerable to different types of skin problems. Below are some examples of skin problems that can be associated with low resistance:
Acne: Acne can be caused by an overgrowth of bacteria on the skin and low immunity can worsen this process.
Eczema: Eczema is an inflammatory condition of the skin and can be caused by an overactive immune system. Low resistance can contribute to the development of eczema.
Infections: Low resistance can make the skin more vulnerable to infections such as ringworm, fungal infections and other bacterial or viral infections.
Rosacea: Rosacea is a chronic skin condition that causes redness, inflammation and sometimes pimples on the face. Low resistance can contribute to the development of rosacea.
Psoriasis: Psoriasis is an autoimmune disease that causes inflammation and flaking of the skin. Low resistance can contribute to the development of psoriasis.
There are several factors that can contribute to skin problems, including genetics, hormones, stress, diet and environmental factors. If you regularly suffer from skin problems, it is wise to make an appointment with a beautician or dermatologist.
Low resistance indications
Signs and symptoms of low resistance is susceptibility to infections.
Someone with low immunity is more likely to get infections than most other people, and these diseases can be more serious or more difficult to treat. You may also experience an infection that a person with a stronger immune system wouldn't get. A doctor can do a blood test to determine whether someone has low resistance. The test will show whether someone has sufficient antibodies.
Infections that people with low resistance often get include::
- pneumonia
- meningitis
- bronchitis
- skin infections
- frequent colds
- cold sores
People with low resistance are also more likely to:
- autoimmune diseases
- inflammation of the internal organs
- blood disorders or abnormalities, such as anemia
- digestive problems, such as loss of appetite, diarrhea and abdominal cramps
- growth and development delay in babies and children
