No nutritional supplements necessary
According to Carten Watzl, professor and immunologist, most people are born with a normally functioning immune system. You don't have to do anything special to activate it. However, we can support it.
For Christina Esser, lecturer at the German University for Prevention and Health in Saarbrücken, a healthy, varied diet is enough to support the immune system. This means we can cover our needs for vitamins, minerals and trace elements - without any dietary supplements.
Nutrition is important
To function well, our immune system needs proper nutrition. According to the expert, there are various immune-specific nutrients such as folate, which is important for the production of antibodies. Also important: Vitamin C suppliers such as fresh fruit and vegetables as well as zinc sources such as legumes. You can make infections go away more quickly.
According to Christina Esser, omega-3 fatty acids are also important. They build anti-inflammatory tissue hormones in the body. We should also eat protein-rich foods because they contain the important amino acid glutamine. It is required for the production of defense cells and cytokines and supports the defense function of the intestinal mucosa.
Immune defense as a sophisticated system
How does the immune system work? The skin and mucous membranes form the first barrier against bacteria and viruses. Defense cells are also active in the mucous membranes and destroy intruders. In addition, they produce proteins – cytokines – which activate the rest of our immune system like an alarm signal. If this defense is not sufficient, white blood cells – leukocytes – take over. They are found in the blood, bone marrow and lymphatic system. It is assumed that 70 percent of the immune defense is carried out in the intestine - by the so-called microbiome, a complex system made up of bacteria, viruses and fungi.
According to Christina Esser, fermented foods such as sauerkraut or kefir should be consumed to support this. Sources of fiber such as whole grain bread or oatmeal are also important.
Movement
Moderate exercise such as a brisk walk or slow jog three to four times a week supports the immune system. And always incorporate movement into your everyday life.
Sleep
Our immune system needs recovery periods. When we don't sleep enough, our body releases adrenaline. The hormone weakens the T cells necessary for immune defense. In contrast, our body releases “positive” substances such as cytokines when we sleep.
It is not yet clear how much sleep best supports our immune system. Scientists currently assume seven to nine hours per night.
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