Our immune system is the most important thing we have for not getting sick. It consists of lots of cells and different kinds of systems in the body, which all have to work together and also work well in order for us to stay healthy. We have produced five simple tips and advice that will help you get a good and strong immune system.
1. Sleep well
Did you know that people that sleep badly or do not sleep enough hours get sick more easily when exposed to viruses? You can be okay with one or two nights of bad sleep, but if it happens too many times, it will affect your immune system negatively.
2. Get good nutrition
We refill our cars with the right fuel, if not we can't drive. The same goes for the body. In order for it to work it needs the right nutrients, vitamins and minerals. The European Food Safety Authority (EFSA) has reached the conclusion that you can't have a lack of the following vitamins and minerals if you want a well-functioning immune system:
Vitamin A (present in all our multivitamin/minerals)
Vitamin B6 (Pyridoxine)
How to best get vitamins and minerals? Through a healthy, balanced, and nutritious diet. Unfortunately, many people think they eat more healthily and nutritious than they actually do. Furthermore, there are some groceries that have become more nutrient-poor due to industrialized cultivation methods. A high level of stress and stomach and intestinal problems isn't rare, leading to worse nutrient absorption. At those times, we believe a supplement could be cheap insurance.
3. Move your body
Physical activity on a regular basis is good for the health, but only a few seem to know how important it is for the immune system. Acute viral infections in the airways are the most common infectious disease worldwide, but regular physical activity can actually reduce their presence. It depends on several factors, such as that it improves the essential lymphatic circulation and that important substances which kill viruses and bacteria are released. It's good to practice outside and in your own capacity.
4. Take walks in the nature
Most people can feel how good they are doing after a long walk in nature. Nature heals is a common saying, and there is research showing that if you walk in nature it reduces stress and improves your health. Even better is if you walk in the morning to get the important morning light, that is very good for being able to sleep well at night.
5. Reduce stress
It's difficult not to feel inner stress at times. However, we are very good at handling acute stress. The problem is when the stress won't let go and becomes more or less chronic. That type of stress is not easy to cope with. Stress down-regulates the immune system, digestion, cell reparation, and fertility. Most of us are aware that long-term stress is unhealthy, but what can we do? We have good and free self-care advice regarding stress. They don't replace health care or treat diseases, but they are good tips and advice that are simple to do at home. Email us at [email protected] to know more.
Scientific references and sourcesShow reference
Childs CE, Calder PC, Miles EA. Diet and Immune Function. Nutrients. 2019;11(8):1933. Published 2019 Aug 16. doi:10.3390/nu11081933
da Silveira MP, da Silva Fagundes KK, Bizuti MR, Starck É, Rossi RC, de Resende E Silva DT. Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clin Exp Med. 2021;21(1):15-28.
Mau M, Aaby A, Klausen SH, Roessler KK. Are Long-Distance Walks Therapeutic? A Systematic Scoping Review of the Conceptualization of Long-Distance Walking and Its Relation to Mental Health. Int J Environ Res Public Health. 2021;18(15):7741. Published 2021 Jul 21. doi:10.3390/ijerph18157741
Andersen L, Corazon SSS, Stigsdotter UKK. Nature Exposure and Its Effects on Immune System Functioning: A Systematic Review. Int J Environ Res Public Health. 2021;18(4):1416. Published 2021 Feb 3. doi:10.3390/ijerph18041416