Our body is in daily contact with many viruses and bacteria. However, thanks to a functioning immune system, we do not notice this contact. The immune system defends itself against the invaders and monitors our body.
Especially in the cold season our immune system has to work hard. The cold and wet temperatures challenge and weaken our immune system. That’s why there are so many people who struggle with colds, sore throats and coughs at this time of year. A cold cannot always be prevented, but infections can be less severe if the body’s defences are supported. But how can we strengthen our resistance and support our immune system in a natural way?
How does our immune system actually work?
Our immune system is a vital organ that we cannot feel and whose activity we cannot really perceive. Only when the immune system causes problems we perceive its activity and become aware of its presence. The work of our immune system is often only noticed by the emission of warning signals, or by a decreasing function, because we did not learn to interpret first warning signals correctly. Even many doctors have problems with these signals because they are not as “logical” as sore throats or headaches.
We find the seat of the immune system in several areas of our body: in lymph nodes and lymph vessels, in the bone marrow, in the spleen and the thymus gland, in special lymphatic structures in the intestine, in the tonsils and in the liver. This is where the mobile units of the immune system develop and mature, which can spread to any corner of the body and form a strong defence system. In addition, our body has some external barriers that provide natural protection against foreign substances and pathogens. These include our skin, mucous membranes, urine, saliva, gastric acid and the fluid in our eyes.
A healthy skin, for example, is a very good barrier that protects the body from countless intruders of all kinds. If it is unharmed, bacteria have little chance of penetrating it. However, we must pay attention to the natural film of the skin, which is often destroyed by chemical shower gels or something similar, so our skin can protect us from intruders only to a limited extent. Our skin is our protective cover and takes over important tasks in the immune system. Mucous membranes which line the gastrointestinal tract, the bronchi, the nasopharynx and the lungs are much more permeable. Their task is, on the one hand, to absorb substances that can be made usable for the organism and, on the other hand, to keep other substances that have no physiological functions or can have a harmful effect away from the body’s interior and to excrete them as waste products. These are unwanted intruders that are absorbed through the respiratory tract or by food, for example.
We find the seat of the immune system in several areas of our body
How can you strengthen your immune system in a natural way?
There are several factors that weaken the body’s defences. Not only stress, an unhealthy diet and insufficient exercise can be responsible for a weakened immune system. Environmental pollutants, medication, various illnesses, surgery, aging itself, smoking and excessive alcohol consumption can also significantly affect the functioning of our immune system. So we should pay attention to the following:
- a healthy balance of stress and relaxation
- a healthy and balanced diet
- regular exercise
- enough sleep
- no smoking
- and enjoy alcohol only in moderation
In the case of a healthy diet, the consumption of seasonal and regional vegetables and fruits is particularly important. Domestic products can often strengthen the immune system better than exotic citrus fruits. Fruits and vegetables that are not seasonal or come from far away usually lack nutrients. It is actually clear that strawberries in November do not have a lot of vitamins. So why not use the fruits and vegetables that are currently growing?
Beetroot, for example, has a huge amount of vitamins that can strengthen our immune system. It is one of the leaders when it comes to iron and potassium and only a few grams of beetroot can cover the daily vitamin C requirement. They also contain magnesium, potassium and vitamin E. Various types of cabbage are also full of vitamins and minerals of which the exotics can only dream. Green cabbage, chicory and field salad even contain more iron than pork-meat and offer a high content of secondary plant substances and important dietary fibres. White cabbage also has a strong antioxidant and anti-inflammatory effect. Frozen goods are a good substitute. After harvesting, the vegetables are immediately blanched and then shock frozen. This preserves many vitamins and minerals. The only disadvantage of this method is that the vegetables lose about one third of their vitamin C content. But fresh vegetables, which are stored at room temperature for about 3 days, also lose a lot of vitamin C.
Domestic Products can often strenghten the immune system better than exotic citrus fruits
Vitamins and minerals that are important for our immune system
Above all, vitamin A, vitamin C, vitamin E and secondary plant substances help to defend against free radicals, which are aggressive oxygen compounds that are absorbed through the air that we breathe or through food, or are formed by the body itself. The formation of free radicals is a natural process which is also necessary to activate the immune system. However, if these form the majority, body cells and genetic material can be damaged.
Vitamin C and E contribute to the activation of the immune system and can reduce the susceptibility of the body to infections in sufficient quantities. Vitamins complement each other in their function, which is why a balanced diet is important and one-sided intake should be avoided.
The minerals iodine, iron, zinc and selenium are particularly important for the immune defence. Iodine plays an important role for our immune system. It is a component of the thyroid hormones and therefore important for many metabolic processes. Iron supports the so-called phagocytes of the immune system in fighting pathogens and foreign substances. Especially women (pregnancy, menstruation) and small children (growth) need more iron. If one does not succeed in absorbing enough iron through food, a number of symptoms can occur. These include reduced efficiency and fatigue. There may also be anemia, which increases the risk of infection.
Zinc activates the phagocytes and supports the production of antibodies. For example, if too little zinc is ingested through food, wounds can heal slowly and the immune system is less active, which can cause one to suffer from an infection for longer than usual.
Selenium is also an important trace element for our immune system. It supports certain enzymes that are indispensable for the reduction of free radicals.
A healthy intestinal flora is very important for our immune system. If pathogens enter the intestines, they can easily spread and lead to various secondary diseases. Fibres and probiotic bacteria support a healthy intestinal flora, which can be disturbed e.g. after taking antibiotics. Various vegetables, fruits and cereals contain a lot of fibre. Sauerkraut, yoghurt, buttermilk and pickled vegetables are rich in probiotic bacteria.
A HEALTHY INTESTINAL FLORA IS VERY IMPORTANT FOR OUR IMMUNE SYSTEM
But which household remedies really help if you’ve already been infected?
If you are already ill, you should definitely treat yourself to rest and relaxation. Much sleep, a hot bath, a lot of drinking, healthy food and fresh air ( ventilate ) should be the daily program.
- Thyme tea, lime blossom tea, chamomile tea and elderflower tea not only provide enough liquid, they also have an anti-inflammatory effect.
- If you have a sore throat, gargling sage tea, which has a disinfectant effect, can help. Warm neck or breast compresses can also be excellent against sore throats.
- When coughing, it is especially helpful to massage in eucalyptus or peppermint oil on the back and chest. Also homemade onion tea and onions with honey can satisfy the cough.
- Inhaling can help with a cold. Hot steam moistens the mucous membranes of the nose. Chamomile tea or salt is recommended as both have an expectorant and disinfectant effect. A nasal rinsing with saline solution also helps to rinse the nasal passages and sinuses. A hot foot bath warms up the body really well and thus the blood circulation in the upper respiratory tract can be promoted. Horseradish can be used to clear the nose. It is best to eat it raw, but be careful: spicy.
