The 5 Best Ways to Boost Your Immune System

We all want to get sick as little as possible, but do we really know how to strengthen the body’s immune system? In this article, we’ll share the best tips to help keep your body’s defences at peak performance. Whether you suffer from frequent colds, digestive problems, chronic fatigue or other health issues, these changes to your lifestyle will make you less susceptible to illness and increase your well-being. Let’s find out how!

What exactly do we mean by boosting the immune system?

Before you learn about strengthening your immune system, you must first understand the mechanisms behind it. Let’s take a quick look at how our body defends itself against disease.

The recent pandemic reminded us all that our bodies are constantly under attack from various microorganisms. Therefore, we need a defence system that can effectively protect us from these pathogens. This is the task of the immune system.

The immune system consists of a complex network of different cells spread throughout the body (most of them located in the intestines). Its task is to be constantly on the lookout for harmful microbes. As it’s able to distinguish between our own cells and foreign ones, it recognises intruders and immediately attacks them, destroying them by various means.

Fighting infection requires a well-coordinated team. When it comes to the immune system, this includes:

• white blood cells,
• various antibodies (proteins that neutralise pathogens, mainly produced by plasma cells),
• the complement system (proteins produced by the liver, which are used by antibodies to repel microbes),
• the spleen,
• bone marrow,
• lymphatic vessels, and
• the thymus gland.

This system must then work together with other systems in the body that are also important for defence. These include the endocrine system, which regulates the secretion of hormones, the nervous system, the digestive system, and the circadian 24-hour biological cycle, among others.

Immunity can be classified as innate and acquired. Innate immunity is active at birth, while acquired immunity develops through exposure to pathogens. This means that the immune system is constantly evolving and adapting its responses. It’s essential that we help the immune system do its job without interruption and ensure that it remains strong – ready to face any challenges that arise. For some experts, the question of how to improve the immune system is therefore somewhat misleading. Let’s see why.

Is it really possible to improve the immune system? What does science say?

To function optimally, the immune system requires our support. But are there ways to improve it, and can this be done quickly?

The answer is a little complicated. The idea that we can strengthen or improve our immune system is clearly appealing, but scientists are still unsure how much we can do on our own. Since we’re talking about a system, it’s important that all its parts are well coordinated and functioning properly, but experts are still looking for conclusive evidence that a certain lifestyle can provide better protection against pathogens.

What’s more, “boosting” the immune system in the literal sense, by increasing the number of immune cells, isn’t the best idea. This would do more harm than good to the body. A “boosted” immune system would mean that the body’s natural defences are overly active, which could lead to inflammation and autoimmune diseases.

Of course, this doesn’t mean that the immune system cannot be improved or, to use a more appropriate term, strengthened. The modern lifestyle, with its unhealthy diet, stress, and other burdens, often interferes with its proper functioning. So when we speak of “boosting the immune system”, we’re really talking about helping it perform its functions smoothly and ensuring it remains effective.

Boosting the immune system: not only because of colds

The question of boosting the immune system is usually most pressing during colder months, when respiratory illnesses are on the rise. The immune system was also a topic of great interest during the COVID-19 crisis, when people quite understandably wanted to enhance their natural immunity. But although a weakened immune system is most often associated with respiratory diseases, these are not the only consequences. An imbalanced defence mechanism can lead to a number of other problems, such as:

• allergies or hypersensitivity to certain foods,
• autoimmune diseases,
• chronic or long-lasting inflammation.

How do we know when the immune system needs to be strengthened?

When we catch an infection or fall ill, this in itself is a sign that our immune system has lost the battle against pathogens. However, illness is by no means the only warning that we need to help our body to better defend itself.

Some of the most common signs that we need to strengthen our defences are:

• chronic fatigue,
• poor or slow digestion or constipation,
• diarrhoea,
• frequent infections (colds, pneumonia, sinus or ear infections, etc.),
• slower healing of wounds.

Key tips for boosting your immunity

Maintain a healthy diet

Many recommendations for a strong immune system start with a healthy diet, and this article is no exception. A healthy, balanced diet provides your body with enough nutrients to function normally. But do you know why so often everything comes back to what we eat? Because around 80% of the immune system cells are located in the gut. This is why experts say that our bodies are less effective in preventing infection when we have a weakened digestive system.

The key role of diet in health is backed up by studies showing that poorer people with limited access to good quality, nutritious food are more susceptible to infectious diseases. Although more research is needed to prove a stronger link, it’s already clear that a variety of nutrients from different foods are essential for the proper functioning of the immune system. Among the most important are:

• vitamin A (egg yolk, salmon, fish oil, etc.),
• B vitamins (meat, leafy vegetables, legumes, dairy products, etc.),
• vitamin C (white cabbage, apples, strawberries, bananas, onions, etc.),
• vitamin D (vitamin D-fortified foods, sunshine, etc.),
• vitamin E (avocados, pumpkin seed oil, nuts, etc.),
• magnesium (nuts, bananas, chocolate, beans, potatoes, carrots, wheat, etc.),
• selenium (seafood, meat, cashew and Brazil nuts, cheese, lentils, mushrooms, chickpeas, etc.),
• zinc (meat, nuts, oysters, etc.),
• protein (meat, dairy products, soya, legumes, etc.),
• iron (beetroot, asparagus, legumes, dried fruit, etc.),
• folate (sprouts, calf’s liver, spinach, etc.).

Furthermore, experts recommend a diet rich in plant foods, since many fruits and vegetables, as well as spices and herbs (such as oregano, thyme or caraway) have antiviral and antibacterial properties. Here are some delicious foods that are well worth adding to the menu:

• green vegetables (broccoli, spinach),
• citrus fruits (oranges, grapefruit, etc.),
• strawberries,
• carrots,
• nuts and seeds,
• red peppers,
• turmeric,
• kiwis,
• poultry,
• seafood,
• yoghurt.

Are you looking for a more holistic diet plan or eating system? You can try the traditional Mediterranean diet, which will further strengthen your immune system. This diet, which includes healthy fats from fish and olive oil, along with plenty of fruit, vegetables and wholegrain cereals, will ensure you get plenty of vitamin C and other antioxidants.

Another excellent tip for a strong immune system is to eat fermented foods. We already praised their benefits in the article on how to relieve constipation, but it bears repeating that yoghurt, kefir, and unpasteurised sauerkraut really deserve more attention. Why? Because they contain beneficial probiotics that support the balance of the gut microbiota and can be beneficial for gut health. And as we already know, getting rid of slow digestion provides the immune system with a real boost.

Limit your alcohol intake!

Of course, a drink now and then won’t kill you, but too much alcohol can quickly compromise the immune system. You probably know all about the consequences of excessive alcohol consumption, so just a quick reminder: too much of any alcoholic beverage is a burden on your immune response.

When you drink too much alcohol, your body is too busy trying to detoxify to effectively protect you from intruders and keep your immune system working at full capacity. The latest research shows that this not only means you’ll catch colds or infections more easily, but it’ll also take you longer to recover from illnesses.

So how can we enjoy alcohol responsibly, while boosting the immune system at the same time? It’s very simple. Men are advised to consume no more than two units of alcohol per day, while women should limit their intake to one unit per day. One unit has 10 g of pure alcohol, which is the amount contained in a decilitre of wine, two and a half decilitres of beer, or a shot (0.3 decilitres) of spirits.

Avoid smoking

If you don’t smoke or are aware of the risks of smoking, you can simply skip this section. However, many people who would like to boost their immunity don’t consider the link between smoking and our body’s defence mechanisms. Therefore, we shouldn’t pass up the opportunity to remind you of the risks of having a cigarette with your coffee.

Remember our article on the best ways to detoxify the body? The fact that cigarette smoke is full of harmful substances is hardly news. However, carbon monoxide, nicotine, nitric oxide, and other substances not affect only the lungs, but also the formation and normal functioning of immune system cells.

Smoking not only makes you more susceptible to medical conditions, but may also increase the impact of these conditions. This is because the consumption of tobacco products increases the risk of developing serious respiratory infections (such as pneumonia, flu and, of course, COVID-19).

For many people, such advice may seem too basic or even self-evident. But these tips are not only intended to highlight the most common actions you can take to stay healthy, but also to show that there are no magic formulas for a strong immune system. Rather than miracle cures or unusual dietary or other routines, the foundation of good health is made up of building blocks that many of us already know.

Ensure regular physical activity

Exercise is definitely one of the best answers to the question of how to strengthen the immune system. According to experts, regular exercise makes white blood cells and antibodies circulate faster, enabling them to detect and attack intruders in the body sooner.

Furthermore, if we’re active on a regular basis, we’re contributing to the release of endorphins, the hormones that make us feel good. And since the immune system is also negatively affected by stress, a morning run or ride on a bike are a great way to protect your health.

The benefits of regular physical activity are well researched. As such, there’s no doubt that people who exercise regularly are generally less susceptible to viral infections. What’s more, when they do catch a cold, their symptoms are often less severe than in less active people.

But a word of caution is in order here: when it comes to exercise, you’ll achieve the best results by being moderate. Overdoing it will put extra strain on your body, which will only make your immune system weaker. Those who have been neglecting exercise for a long time, in particular, should take it slowly and increase the amount and difficulty according to their ability and well-being.

If you’re inactive and looking to change, we recommend starting with half an hour of moderate or vigorous physical activity a day, and you’ll soon start seeing the results. Even a short walk is a good start, and later you can build on this by running and adding strength-building exercises (push-ups, sit-ups, weight training, etc.)

Let your body get enough rest

Even a healthy and resistant body needs enough rest to maintain its strength. Have you ever had problems with your computer or phone that required a reboot? The human equivalent of a reboot is a good night’s sleep. When we lack sleep, our bodies need to produce more stress hormones, not least to keep us upright. However, sustained elevated levels of stress hormones prevent the immune system from working at maximum capacity.

So how much sleep do we need for a strong immune system? The answers found online vary, and this is further complicated by the fact that people are different from one another. Still, the latest research recommends 7 to 9 hours of sleep every night.

Combine rest with relaxation

A healthy mind in a healthy body – who hasn’t heard this saying? But did you know it’s backed by science? Think of the various digestive issues that can result from relationship problems or work-related stress – from an upset stomach to heartburn or even constipation. That’s why relaxation is one of the best ways of boosting the immune system.

Experts have long been looking into the link between stress and the immune system. However, their work is complicated by the fact that stress is very difficult to define. A situation that leaves one person feeling completely defeated may cause another to simply shrug their shoulders. Nevertheless, scientists are making progress, particularly in the study of the effects of prolonged stress.

For example, they’ve found that people suffering from anxiety or chronic stress produce more of a hormone that can suppress the immune system. This is the hormone cortisol, which the body requires during short bursts of stress – such as in a crisis situation, when the fight-or-flight response kicks in. In that moment, cortisol is useful because it improves the functioning of the immune system, while also reducing inflammatory processes.

But think of what happens if cortisol levels are constantly high: in such cases, the immune system can no longer function well.

What’s more, people who are exposed to intense stress generally pay less attention to their health, such as making sure they eat a balanced diet and get enough sleep. Look after the health of your body and mind and avoid this vicious cycle. Although not all stressful situations can be avoided, there are several techniques that can help you cope with them. Have you ever wanted to try meditation or practice mindfulness? Great idea!  Thinking of heading to the gym? Get going! The key is to find out what works for you and develop a routine to manage stress.

More tips for a strong immune system

Here are some more daily routines that’ll help your immune system stay in great shape:

Enjoy nature

That’s right, spending time outdoors is a great way of boosting your immunity! By going out in the sun, you’ll increase your body’s levels of vitamin D, which plays a vital role in protecting against pathogens. On top of that, you’ll reduce your stress levels and get some exercise. Take a walk in the woods, your favourite meadow, or hike up a nearby hill.

Consume enough fluids

Water has a number of positive effects. In terms of the immune system, water is important because it helps the body remove waste substances on a regular basis. When we drink too little or become dehydrated, toxins build up in our body, making us more susceptible to many illnesses and even worsening the symptoms of any allergic reactions we already have, such as a stuffy nose or cough.

It’s recommended that you consume about 2 to 2.5 litres of fluid a day, although the exact amount will of course depend on your individual circumstances. While part of your daily fluid requirements – about 1 litre – can be met by your diet, many people still struggle to consume the amount of fluid they need each day. The key is not to be thirsty, as the very feeling of thirst indicates that the body is dehydrated.

Needless to say, it’s best to drink plain water, but if you find that boring then try unsweetened tea or add a few drops of lemon juice. In the summer, prepare a refreshing drink with mint leaves.

Ensure your digestion is healthy

As pointed out earlier, most of the immune system is contained in the gut, so good digestive function is essential for our resistance to disease. The best we can do to keep a healthy digestion is to lead a healthy lifestyle: a balanced diet, sufficient intake of fluids, exercise, and so on. However, sometimes it’s good to try something different as a preventive measure, since almost all of us suffer from slow digestion from time to time due to the fast pace of our lives.

If you want to support your digestion – and with it your well-being and immune system in a natural way – we recommend the natural mineral water Donat. Thanks to its high mineral content, Donat is a natural osmotic laxative with a clinically proven effect. It works on the principle of osmosis: sulphate ions draw water from the cells of the intestinal wall, softening the stool and making its passage through the intestines easier. This process is also supported by magnesium, which relaxes the intestinal muscles.

As a result, the elimination of waste substances from the body becomes easier and more regular, which is essential for the normal functioning of the immune system.

Ensure good hygiene: wash your hands

Sometimes the simplest and most obvious things are the best way of boosting the immune system. During the pandemic we were reminded of their importance, but in the years since we seem to have forgotten them again. Take hand washing, for example, which is crucial for the optimal functioning of the immune system. Do you still remember these recommendations?

• First, wet your hands under running water.
• Soap well and scrub the backs of the hands, the palms, the areas between the fingers, as well as the fingertips and the parts under the fingernails. Don’t forget the wrists. Allow at least 20 seconds for this step.
• Then rinse your hands thoroughly and close the tap with your elbow or a towel. This is particularly important when you’re using a public bathroom. If you can, also open the bathroom door with your elbow or a handkerchief when you leave.

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