How can you boost your immune system?
In this article, we provide practical tips to increase and strengthen your immune system, enabling your body to better fight and prevent diseases naturally. How do I boost my immune system? Generally, your immune system does an excellent job protecting you against disease-causing microorganisms. But sometimes it fails: A pathogen successfully penetrates and makes you sick. Is it possible to intervene in this process and give your immune system a boost? What if you improve your diet or take certain vitamins or supplements that increase your resistance? Can you make changes to your lifestyle to boost your immunity? We will answer all these questions!
Researchers are investigating the effects of diet, physical activity, age, psychological stress, and other factors on immunity. General health strategies are primarily beneficial because they boost your immunity and have other proven positive effects on your health.
Boost immunity with tablets, pills, and powders
Boosting your immune system is the most important factor in your body for avoiding any form of illness. It is therefore important to give your immune system a helping hand, and it is never too early to start. Begin strengthening your immune system in the spring or summer, so that your resistance is at full strength in the autumn and winter.
There are indications 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 immune system.
3 unique supplements for better immunity
- L-citruline: A study of 17 male cyclists has shown that L-citrulline supplements can strengthen immunity before training. Neutrophils (a type of white blood cell) of the cyclists who were administered L-citrulline proved to be better able to fight infections due to stronger resistance. (1)
- Fisetine supplement, is associated with combating inflammation and infections and strengthening the immune system (2)
Boost immunity the natural way
The first step in defending 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 against external attacks and strengthened by healthy lifestyle habits, such as these:
- Do not smoke.
- Eet een dieet met veel fruit en groenten, bij voorkeur biologisch
- Get regular physical exercise.
- Zorg voor een gezond gewicht met een bmi van onder de 25
- If you drink alcohol, drink in moderation.
- Ensure you get enough sleep.
- Take measures to prevent infection, such as washing your hands regularly and thoroughly preparing meat.
- Try to keep stress to a minimum
Physical exercise increases your resistance
Regular physical activity 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 strengthen and maintain a healthy immune system? Just like a healthy diet, physical activity can contribute to overall good health and, therefore, 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 a single session of moderate exercise provides 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 traveling 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 bloodstream and the tissues.
Depending on the intensity and duration of the exercise, the number of circulating immune cells can increase by 50% to 400%. Neutrophils and macrophages account for the largest percentage of this 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 physical activity 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 immune system 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 physical activity per day is sufficient to give your immune system a positive boost. Below, you will find various ways to control the intensity during aerobic exercise to achieve your physical activity goals.
Take the “talk test”
The “talk test” is a simple way to measure the relative intensity of physical activity. You can talk, but not sing, while performing an activity of moderate intensity. At high intensity, you cannot say more than a few words without pausing to catch your breath.
Boost immunity through nutrition
There appears to be a link between nutrition and immunity in the elderly. A form of malnutrition that occurs surprisingly frequently, even in affluent countries, is known as “micronutrient malnutrition.” Micronutrient malnutrition, in which a person has a deficiency of certain essential vitamins and minerals obtained through diet, can occur in the elderly. The elderly 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 that you must eat enough vegetables, fruit, legumes, whole grains, lean proteins, and healthy fats.
A healthy diet provides not only resistance but also the energy you need. Also ensure that you get enough micronutrients that play a role in maintaining your immunity, including:
Which vitamins for immunity
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with skin)
- Vitamin C, found in citrus fruits, including oranges and strawberries, but also tomatoes, broccoli, and spinach
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach
Water is essential for good immunity
Drinking water can help improve your body's overall resistance. Staying hydrated helps your body naturally eliminate 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. In this way, it helps keep diseases at bay.
Your immune system determines the health of your body and your ability to fight disease. Drinking plenty of fluids, especially water, is considered a preventive form of maintaining health.
So, water is still the best thing you can drink. Every 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 immediately upon waking up. If you struggle to drink enough water, set reminders throughout the day or drink a glass of water before every meal. Hot, decaffeinated tea can count as part of your daily water intake.
Reduced immunity with aging
As we age, our resistance decreases, which in turn contributes to an increase in infections and more cases of cancer. As life expectancy in developed countries has increased, so has the rise in age-related diseases.
Although some people age healthily, the conclusion of many studies is that older people are more likely to contract infectious diseases compared to younger people and, more importantly, are more likely to die from them. Respiratory infections, including influenza, the COVID-19 virus, and especially pneumonia, are a major cause of death among 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 atrophies with age and produces fewer T-cells to fight infections. Other scientists are interested in the question of whether the bone marrow becomes less efficient at producing the stem cells that form the basis of the cells of the immune system.
Reduced immunity due to stress
Modern medicine has become aware of the close relationship between body and mind and the potential weakening of your immune system. A wide variety of ailments, including stomach problems, cancer, hives, and heart conditions, are linked to the effects of stress.
When you are stressed, the stress hormone cortisol is released. It reduces the fighting power of your immune system because it lowers the production of lymphocytes in your body. As a result, your resistance weakens.
Skin problems that can arise from low immunity
A weakened immune system can make the skin more vulnerable to various types of skin problems. Below are some examples of skin problems that can be associated with a weakened immune system:
Acne: Acne can be caused by an excessive growth of bacteria on the skin, and a weakened immune system can worsen this process.
Eczema: Eczema is an inflammatory condition of the skin and can be caused by an overactive immune system. Low immunity can contribute to the development of eczema.
Infections: A weakened immune system 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. A weakened immune system can contribute to the development of rosacea.
Psoriasis: Psoriasis is an autoimmune disease that causes inflammation and scaling of the skin. A weakened immune system 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
Tekenen en symptomen van een lage weerstand is vatbaarheid voor infecties.
Someone with a weakened immune system will contract infections more often than most other people, and these illnesses can be more serious or more difficult to treat. You may also contract an infection that a person with a stronger immune system would not get. A doctor can perform a blood test to determine if someone has a weakened immune system. The test will show whether someone has sufficient antibodies.
Infections that people with a weakened immune system often get include:
- pneumonia
- meningitis
- bronchitis
- skin infections
- frequently catches a cold
- cold sores
People with a weakened immune system are also at higher risk of:
- autoimmune diseases
- inflammation of the internal organs
- blood disorders or abnormalities, such as anemia
- digestive problems, such as lack of appetite, diarrhea, and abdominal cramps
- growth and developmental delay in babies and children
