12 Tips for Strengthening Your Immune System and Preventing Cold and Flu

The cold-season is here and some defense work against being seek is in demand. There are at least 12 ultimative basic knowledge tips to help you survive the upcoming cold-season cold free. Many among us take cold as God given and with autumn as first viruses come by, they don’t really know what to do and being part of one and another cold-wave becomes reality. This doesn’t need to end that way, since there are several possibilities on how to stimulate the immune system and increase the level of anti-cold security in our bodies. The fact is – for a good working immune system there are plenty of ingredients out there, like sauna, vitamins, sports, relaxing among others. We collected the 12 most important and easiest to use.

1. Vitamins & Co. To get immune system really at work, we essentially need vitamin C and zinc. Both of them are antioxidants and support the immune system in the fight against nasty cell-damaging free radicals. Zinc is moreover also involved at the formation of antibodies. Vitamin B stimulates formation and activation of immune-cells and selen also works as effective free-radicals catcher. It’s important to know that fruits, vegetables and whole-wheat products are the most valuable suppliers of vitamins and minerals. You can support but not entirely replace them also with partaking food supplements.

2. Sauna and cold baths. The change of hot and cold also strengthens the immune system and body tissue at once. Through rapid temperature fluctuations blood vessels lengthen and stretch themselves and this works as an ideal training for tissues. That causes better suppy with blood for the mucous membranes and this can really help your body to intercept flu and cold viruses effectively.

3. Regular movement and exercise. The cardiovascular system is being challenged, heart pumps more blood with more immune system cells traveling through the blood vessels. Regular physical activity also helps with reducing stress, which is also one of the factors for permanent immune system weakening. But of course, too much sports can also be contra productive. With exaggeration, body can be especially susceptible to infections right after such rigorous training.

4. Flu vaccination. It helps “only” with the real flu, not with influenza infections. It’s advised for people with weak immune system, chronic illnesses or people who have lots of contact with other people The protection lasts for about a year.

5. Alcohol and nicotine relinquishment. The phagocytes, first defense line of the body is hindered by alcohol. Vitamins and minerals intake is also hindered when consuming alcohol and smoking damages the lung surface. That also causes less effective defense against pathogenes which enter the organism with breath air.

6. Positive stress. Little adrenaline rushes can also help the immune system and also serve as its reminders. It’s crucial to have the right attitude to cope well with stressful situations. If you’re able to turn them into challenges you can also do something good for your immune system. If you’re under pressure, the latter weakens. Therefore, try to approach to any task as positively as possible and lower the gear if things become too heavy.

7. Healthy intestine. This is probably the most underrated weapon of immune system. Approximately 70 percent of all immune system defense cells are located in the intestine. They prevent that invaders like funghi, bacteria and others, which reach into the digestive section with the food, are taken up by the body. Everything you can do to improve the health of your intestine also contributes to the strengthening of your defense forces. So, try with probiotic yoghurt, food rich in fibre, physical exercise and avoid drinking alcohol.

8. Enough sleep. Number of natural killer cells increases while sleeping and activity of the phagocytes increases. That means, your immune system works at its best after relaxing sleep, which is by default one of the most important factors for healing.

9. Fresh air. Cold weather also contributes to retaining in closed places with heated air, which can dry up the mucous membranes and makes them more susceptible to the attacks of pathogenesis. Regular walks or jogging outside, use of humidifiers and regular airing of residence will save your mucous membranes from drying up.

10. Positive feelings. Studies proved that negative attitudes reduce the antibodies production. Vice-versa, everything what inspires and lifts the mood, especially being close with somebody and tenderness strengths your defence. The reason: Poured out hormones, our inner life influence the immune-system directly.

11. Immuno-stimulants. Echinacea, thuja and homophoetic remedies can increase the number of defence cells and/or increase the effectiveness of immune system.

12. Nasal irrigation. With a nose-shower and a precisely measured salt-solution (both from the pharmacist’s) you can moisten the hard excretions on mucous membranes. So, causes of many diseases are transported effectively outdoors. Side-effects: none.