How to Naturally Strengthen Your Immune System

How to Naturally Strengthen Your Immune System

Our immune systems are constantly at work, fighting off microorganisms and microbes, bacteria, fungi and viruses.

Your immune system's first line of defence consists of the skin, mucous membranes and cilia, followed by phagocytes or killer cells that take care of the invading pathogens. Our immune system is weakened, it cannot stop the pathogens. In the autumn, when it gets colder again the immune system is weakened, which is why its important to support it.

Get Sufficient and Healthy Sleep

While we sleep, our body produces new T and B killer cells. In addition, our phagocytes are more active while we sleep. If we sleep too little, our antibodies are reduced and more stress hormones are released in our bodies. The higher the cortisol level, the more it affects the phagocytes. It is therefore extremely important that you get enough sleep, and that you get quality sleep.

Proper Nutrition

What we eat plays an extremely important role in how healthy we are - and therefore how strong our defenses are. 70% of the body's defense cells are in the intestines. Make sure to support your intestinal flora with the right nutrition.

  • Whey
  • Yogurt
  • Kefir
  • Sauerkraut
  • Fibre

Zinc is also good for the immune system. If you are vegetarian or vegan, you should make sure that you consume enough zinc. Of course, a generally healthy diet with lots of vegetables and fruit ensures that you have an adequate vitamin supply.

You should be careful about your nutrition when dieting as you can accidentally weaken your immune system when you are not getting enough nutrients through food.

Get Sufficient Rest & Relaxation

Stress has a negative effect on our immune system. Even small stressful situations increase the cortisol level and impair the immune system. Our bodies can handle short-term stress relatively well but chronic stress can be extremely damaging. Stresses such as sadness or loneliness also affect the immune system.

This means it is important to make sure you get enough rest. Techniques for deep relaxation can be very helpful whether you use autogenic training or progressive muscle relaxation. Yoga or Tai Chi also help, but you can also just relax with a good book.


Light endurance training is the ideal sport to strengthen the immune system. Just don't overdo it, as intense physical activity weakens the immune system. Thirty minutes of physical activity a day in the aerobic pulse range is ideal to really get the immune system going.

Stay healthy everyone!