7 key factors for a strong immune system
A strong immune system is an essential base for our health and well-being. It protects us from diseases and helps our body to defend itself against harmful influences. There are a number of factors that influence the strength of our immune system. This article looks at the 7 most important factors that contribute significantly to strengthen our immunity.
1. Diet and fibres
A high-fibre and plant-based diet undoubtedly plays a crucial role in strengthening the immune system. Fibre is a food component that supports gut health and promotes the growth of healthy gut bacteria. These bacteria directly influence immune function and can help to reduce inflammation. Prebiotics, which are special dietary fibres, can also promote the growth of beneficial gut bacteria. Thus, the importance of a targeted and daily diet cannot be overstated for its positive effect.
It may also be advisable to use dietary supplements. AASAYA immun is a premium quality product containing 17 different bacterial strains, 5 dietary fibres and 12 important vitamins. It offers a valuable supplement for those who want to promote their gut health in a natural way.
2. Sufficient sleep
A lack of sleep can impact the immune system and increase vulnerability to diseases. During repair and regeneration processes are carried out in the body during sleep, which are also of great importance for immune functions (3).
3. Managing stress
Chronic stress can weaken the immune system and promote inflammation in the body. Techniques such as meditation, yoga and deep breathing can help reduce stress and strengthen the immune system (4).
4. Regular physical activities
Exercise promotes blood flow and helps immune cells circulate efficiently in the body. Moderate, regular physical activity can strengthen the immune system and reduce inflammation (5).
5. Hygiene and prevention of infection
Maintaining good hygiene, washing hands regularly and protection against infections play an important role in strengthening the immune system. Contact with pathogens can challenge the immune defence system, which is why prevention measures are of great importance.
6. Supply with vitamins and minerals
Vitamins and minerals, especially vitamin C, vitamin D and zinc, are essential for immune function. A balanced diet rich in fruits, vegetables and whole grain products contributes to the essential supply (6).
7. Social bonds and community support
According to happiness research and recent medical findings, successful, joyful relationships play a major role in health that is unfortunately underestimated. Social bonds and positive relationships can strengthen the immune system. Loneliness, prolonged social conflicts and social isolation, on the other hand, can increase the risk of inflammation and impair immune function (7).
The information provided here is for informational purposes only and is not a substitute for professional medical advice. Please consult a doctor or nutritionist before making any major changes to your diet.
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References
(1) Roberfroid, M. B. (2007). Prebiotics: The concept revisited. The Journal of Nutrition, 137(3 Suppl 2), 830S-837S.
(2) Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., ... & Verbeke, K. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502.
(3) Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv-European Journal of Physiology, 463(1), 121-137.
(4) Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic Research, 58(2-3), 193-210.
(5) Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201-217.
(6) Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements change over the life course. Nutrients, 10(10), 1531.
(7) Uchino, B. N. (2006). Social support and health: A review of physiological processes potentially underlying links to disease outcomes. Journal of Behavioral Medicine, 29(4), 377-387.
