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 its job very well by protecting you against pathogenic microorganisms. But sometimes it fails: A germ successfully penetrates 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 answer all these questions for you!
Researchers are investigating the effects of diet, exercise, age, psychological stress and other factors on resistance. General health strategies make sense primarily because they boost your resistance and have other proven positive effects on your health.
Increasing resistance with tablets, pills and powders
Increasing your resistance is the most important factor in your body to avoid any kind of disease. It is therefore important to give your resistance a helping hand and it is never too early to start with this. Start strengthening your resistance in the spring or summer so that your resistance is at full strength in the fall and winter.
There is evidence that various micronutrient deficiencies – for example, deficiencies in 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.
top 3 orthomolecular supplements for better resistance
- L-citrulline: A study of 17 male cyclists found that pre-workout L-citrulline supplements can boost immunity. Neutrophils (a type of white blood cell) of the cyclists who received L-citrulline turned out to be better able to fight infections due to a stronger resistance. (1)
- Fisetin supplement, has been linked to fight inflammation and infection and strengthen the immune system (2)
- NMN has the ability to increase NAD+ levels. Elevated NAD+ levels are associated with a stronger immune system, see also the article in the leading scientific journal Nature (3)
Increase resistance naturally
The first step in defense against disease is choosing a healthy lifestyle. Following general guidelines for good health is the first step you can take to naturally maintain or strengthen your immune system.
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:
- Do not smoke.
- Eat a diet high in fruits and vegetables, preferably organic
- Exercise regularly.
- Maintain a healthy weight with a BMI below 25
- If you drink alcohol, drink in moderation.
- Get enough sleep.
- Take measures 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 thus to a healthy immune system.
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 moderate exercise gives a positive boost to both the innate and the acquired immune system. Any moderate aerobic exercise immediately mobilizes millions of immune cells. The mobilized cells first enter the bloodstream from the spleen and bone marrow before moving to the lungs where an increased immune defense may be required. These cells, mobilized by training, are ready for battle as they move between the circulatory system and 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 through 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 resistance. Below are several ways to control intensity during aerobic exercise to help you reach 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 doing a moderate-intensity activity. At high intensity, you can't say more than a few words without pausing to breathe.
Increasing resistance through nutrition
There appears to be a relationship between nutrition and resistance in the elderly. One form of malnutrition that is surprisingly common, even in affluent countries, is known as “micronutrient malnutrition.” Micronutrient malnutrition, in which a person is deficient in certain essential vitamins and minerals obtained through the diet, can occur in the elderly. Older people tend to eat less and often have less variation 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 protein, and healthy fats.
A healthy diet not only gives you resistance but also gives you the energy you need. Also make sure you get enough micronutrients that play a role in maintaining your immune system, 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, is 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 general 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 out of the body. Thus, it helps to keep diseases at bay.
Your resistance determines the health of your body and determines your ability to fight disease. Drinking plenty of fluids, especially water, is seen as a preventative form of maintaining health.
So water is still the best thing to drink. Each person is different, but aim to drink 2 liters of water per day. That can be difficult to do. Your body gets dehydrated after hours of sleep, so drink plenty of water right away when you wake up. If you struggle to drink enough water, set reminders throughout the day or drink a glass of water before each meal. Warm tea without caffeine can count as part of your daily water allowance.
Reduced resistance with age
As we age, our resistance decreases, which in turn contributes to an increase in infections and more cancers. As life expectancy in developed countries has increased, so has the rise in age-related diseases.
While some people age healthily, many studies conclude that compared to younger people, older people are more likely to contract infectious diseases and, more importantly, more likely to die from them. Respiratory infections, including flu, the COVID-19 virus and especially pneumonia, are a leading cause of death among people over the age of 65 worldwide.
Some scientists note that this increased risk is associated with a drop in T cells, possibly because the thymus gland atrophies with age and produces fewer T cells to fight infection. 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.
Lowered resistance due to stress
Modern medicine has become aware of the close relationship between mind and body 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 under stress, the stress hormone cortisol is secreted. It reduces the fighting power of your immune system as it decreases the production of lymphocytes in your body. As a result, your resistance weakens.
Skin problems that can arise with low resistance
Low resistance can make the skin more vulnerable to various types of skin problems. Below are some examples of skin problems that can be associated with low immunity:
Acne: Acne can be caused by an overgrowth of bacteria on the skin and low immunity can exacerbate this process.
Eczema: Eczema is an inflammatory condition of the skin and can be caused by an overactive immune system. A low resistance can contribute to the development of eczema.
Infections: Low resistance can make the skin more vulnerable to infections such as ringworm, yeast 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 scaling of the skin. Low resistance can contribute to the development of psoriasis.
There are multiple 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 a low immune system is more likely to get infections than most people, and these illnesses can be more serious or more difficult to treat. You may also be dealing with an infection that a person with a stronger immune system would not get. A doctor can do a blood test to determine if someone has a low immune system. The test will show if someone has enough antibodies.
Infections that people with low resistance often get include::
- pneumonia
- meningitis
- bronchitis
- skin infections
- regular cold
- cold sores
People with low resistance are also more likely to have:
- 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 developmental delay in babies and children
