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Boosting immunity: concrete tips to get through the winter
Winter is approaching. The likelihood of typical winter ailments such as colds and flu is inevitably connected to this season. A strong immune system is therefore more important than ever. This ingenious defense mechanism, our immune system, is put to the test a bit more during this period. It faces challenges like cold weather, less sunlight, and the fact that we spend more time indoors, close to one another.
Fortunately, there is a lot you can do to support your immunity. With the right nutrition, quality sleep, regular exercise, and attention to your mental well-being, you can go a long way. We’re happy to share concrete tips and insights to help make your body winter-ready.
Subjects in this article
- What is immunity and why is it important?
- Nutrition for a strong immune system
- The role of hydration for a healthy immune system
- The importance of sleep for a strong immune system
- Exercise and immunity: why physical activity is important
- Stress management and boosting your immunity
- Gut health: the foundation for strong immunity
- The impact of lifestyle habits on your immune system
- Energy Boost and Smart Vitamins
What is immunity and why is it important?
Immunity is the ability of your body to defend itself against external influences, such as viruses and bacteria. This protection is provided by your immune system—a complex network of cells, tissues, and organs. These components work together to detect and combat pathogens.
A healthy immune system responds quickly to intruders and becomes increasingly adept at adapting as it recognizes certain threats more frequently. Especially in winter, when the risk of viruses and colds rises, strong immunity can help you stay healthy.
Strong immunity not only helps prevent infections; it also impacts your overall well-being. With a well-functioning immune system, you generally feel more energetic and better in your own skin. This, in turn, affects your mood, concentration, and daily energy levels. [1]
Nutrition for a strong immune system
A healthy, balanced diet is one of the best ways to maintain your immunity. Specific nutrients, such as vitamins and minerals, play an important role in supporting the normal function of your immune system.
Essential nutrients for your immune system
Vitamin C is a powerful antioxidant that contributes to the normal function of the immune system and helps protect cells from oxidative damage. Additionally, vitamin C helps reduce fatigue, which is important to keep feeling energetic, especially during the colder months when our body often needs a bit of extra support [1].
Vitamin D plays a supportive role in the cell division process and contributes to the normal function of the immune system. Particularly during winter, when exposure to sunlight is less frequent, extra attention to vitamin D in your diet can help maintain normal calcium levels in the blood and the health of bones and teeth.
Zinc is a mineral that also contributes to the normal function of the immune system. It plays a role in the cell division process and helps protect cells from oxidative damage. Moreover, zinc contributes to a normal metabolism, which helps maintain your energy levels and overall health.
Selenium also supports the normal function of the immune system. It is an important antioxidant that helps protect cells from oxidative damage.
The power of antioxidant-rich foods
In addition to these specific vitamins and minerals, foods rich in antioxidants, such as berries, nuts, and vegetables, are valuable for your immunity. Antioxidants help neutralize harmful free radicals in the body, contributing to an overall healthy cellular environment. By choosing foods that are naturally rich in antioxidants, you provide your body with an extra layer of support to stay healthy and energetic.
A varied diet containing these vitamins and minerals, along with sufficient antioxidants from natural sources, can help your immune system function optimally. By starting to pay extra attention to your diet before the winter months, you ensure that your body is better prepared for winter challenges.
The role of hydration for a healthy immune system
Adequate water intake is essential for numerous bodily functions, including the functioning of the immune system. It is an important part of our body and even makes up about 60% of body weight. Water is necessary for almost every cell and organ in the body. It helps regulate body temperature, supports digestion, and promotes the absorption of nutrients. Not drinking enough can, therefore, lead to a decline in these vital functions.
Good hydration is also important for the transport of nutrients and oxygen to the cells. This not only supports the physical functions of the body but also the immune response. It helps remove waste products and toxins, enabling the body to function more efficiently.
Research shows that even mild dehydration can affect the immune response. When the body is not properly hydrated, changes can occur in the composition of the blood and bodily fluids. This can lead to reduced circulation of immune cells, decreasing the effectiveness of the immune system.
Moreover, hydration influences the production of mucus and the functioning of the mucous membranes, which play an important role in the first line of defense of our immune system. Well-hydrated mucous membranes are better able to shield against and combat pathogens. Additionally, the kidneys rely on sufficient water to effectively filter waste products from the body. This process is crucial to keeping the body free of harmful substances that could undermine immune function. [2], [3].
The importance of sleep for a strong immune system
Sleep is one of the foundations of a healthy lifestyle. It plays an important role in the functioning of our immune system. Sufficient and quality sleep not only helps to maintain our energy levels but is also crucial for strong immunity.
How sleep improves immunity
During sleep, our body undergoes various recovery processes that are essential for the functioning of our immune system. Research shows that sleep contributes to the production of various immune cells and cytokines [4]. These are proteins that play an important role in the immune response. A good night's sleep helps the body regenerate these cells and ensures they can effectively respond to pathogens.
When we don't get enough sleep, it disrupts the balance of these immune cells, making us more susceptible to infections and illnesses. Studies have shown that people who sleep less than seven hours per night have an increased risk of colds and other infections compared to those who get sufficient sleep [5]. This underscores the importance of a good night's sleep for maintaining a strong immune system.
Tips for a good night's sleep
To ensure that you get the quality sleep you need every night, here are some helpful tips:
- A sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your biological clock and improves the quality of your sleep.
- A restful sleep environment: Make sure your bedroom is dark, quiet, and cool.
- Limit screen time before bed: The blue light from phones, tablets, and computers can disrupt the production of melatonin, a hormone important for sleep.
- Relax before bedtime: Develop a relaxing bedtime routine, such as reading, meditating, or doing yoga. This can help prepare your mind and body for sleep.
- Watch your diet: Avoid heavy meals, caffeine, and alcohol right before bedtime. These can disrupt your sleep quality and cause you to wake up more often during the night.
Exercise and immunity: why physical activity is important
Regular physical activity is a crucial part of a healthy lifestyle. It also supports a strong immune system [6], [7].
Why is that?
Physical activity stimulates blood circulation and promotes the movement of immune cells throughout the body. This ensures that these cells can respond to infections more quickly and effectively. Research has shown that regular exercise increases the production of antibodies and immune cells, such as T-lymphocytes, which are important for fighting pathogens.
Moreover, exercise helps reduce inflammation in the body. Chronic inflammation can weaken the immune system, making the body more vulnerable to illnesses. Regular physical activity can lower inflammation levels, leading to a healthier immune response.
Different types of exercises and their impact
There are different types of exercises, each offering unique benefits for the immune system. These include aerobic exercises (such as running, swimming, or cycling), strength training, flexibility, and balance or interval training. Each of these exercises has its own functions that can directly or indirectly affect the immune system.
Stress management and boosting your immunity
Stress is an unavoidable part of life. Long-term or chronic stress can have a significant impact on our immune system and overall health.
The impact of stress on your immune system
When we experience stress, our body responds by releasing certain hormones in higher amounts. An example of this is cortisol. These so-called stress hormones, when chronically elevated, can negatively affect the function of our immune system. Research has shown that persistent stress can increase the production of pro-inflammatory substances and decrease the circulation of immune cells. This makes the body more vulnerable to infections and illnesses [8], [9].
Effective techniques to reduce stress
Fortunately, there are various effective techniques that can help reduce stress and promote overall health. These include breathing exercises, yoga, and meditation. Additionally, spending time in nature, engaging in regular physical activity, and maintaining quality social connections are also important.
Gut health: the foundation for strong immunity
A healthy gut flora is important for supporting our immune system. Approximately 70% of our immune system is located in the gut. Here, a diverse and balanced population of microbes helps maintain barriers against pathogens. A balanced gut flora contributes to the production of important immunological substances and helps regulate inflammatory responses. When the gut flora is out of balance, it can lead to weakened immunity and an increased susceptibility to infections and other health issues.
To support gut health, there are various foods that can have a positive impact. Foods rich in fiber, such as vegetables, fruits, whole grains, and legumes, nourish the beneficial bacteria in our gut and promote their growth. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are also valuable, as they contain probiotics
that can replenish the gut flora. It is important to maintain a varied diet rich in these foods to improve overall gut health and strengthen immunity [10], [11]. For a deeper look into how to further optimize your gut health and which specific foods can be beneficial, we refer to this blog: Bloated belly? The most common causes and solutions.
Environmental factors and immunity
The environment we live in has a significant impact on our health and immunity. Fresh air is crucial for our lung function and overall vitality [12]. It helps provide our body with oxygen, which is essential for all bodily functions, including the functioning of the immune system.
Regular exposure to outdoor air can also help reduce stress and promote a sense of well-being.
Sunlight is another important factor, as it stimulates the production of vitamin D in our body. Vitamin D plays an essential role in immune function and helps protect the body against infections. Research has shown that a deficiency in vitamin D can increase the risk of various conditions [13]. Therefore, it is important to spend regular time outdoors, especially in the sun, to ensure you get enough vitamin D.
How can you optimize your environment for better health?
There are various ways to optimize your environment and promote better health. Start by creating a flow of fresh air in your home by ventilating regularly and opening windows. This helps improve air quality and remove unwanted substances.
It is also important to pay attention to the lighting in your environment. Natural lighting can improve your mood and boost your energy levels. Try to let in as much natural light as possible and, if necessary, use daylight-simulating lamps to create a healthy atmosphere.
The impact of lifestyle habits on your immune system
Our lifestyle affects our immune system. It is therefore important to examine your lifestyle and be aware of the potential impact.
Avoiding smoking and excessive alcohol consumption
Smoking is one of the greatest threats to health and has significant effects on the immune system. It not only damages the lungs but also reduces the effectiveness of the immune system. Smoking can disrupt defense mechanisms, increasing the risk of respiratory infections and other illnesses.
Excessive alcohol consumption can also negatively affect the immune system. It disrupts communication between immune cells and reduces their ability to respond effectively to infections. Research has shown that regular heavy drinking can lower immunity and increase the risk of infections and other health issues [14].
The importance of a balanced lifestyle
In addition to avoiding harmful habits, a balanced lifestyle is essential for supporting a healthy immune system. This includes a diet rich in healthy nutrients, regular physical activity, sufficient sleep, and stress management. By striving for a healthy and balanced lifestyle, we can strengthen our immune system and better protect our body against illnesses.
Energy Boost and Smart Vitamins
A healthy lifestyle is essential for a strong immune system. Supplements can be a valuable addition to this. The Insentials Energy Boost contains a blend of highly absorbable magnesium bisglycinate, zinc, ginseng, and coenzyme Q10, called Immuni XQ10™. This unique combination supports your immune system.¹ ² ³
The Insentials Smart Vitamins, rich in vitamin D, also support the normal functioning of the immune system.⁴ By integrating these supplements into your daily routine, you can enhance the benefits of a balanced lifestyle and better protect your body against the upcoming winter ailments.
¹ Magnesium contributes to a normal energy-yielding metabolism
² Zinc contributes to the normal functioning of the immune system
³ Magnesium contributes to the reduction of fatigue
⁴ Vitamin D contributes to the normal functioning of the immune system
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Sources:
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[2] Stookey, J. D., & Gaffney-Stomberg, E. (2023). Hydration and Health: A Review of the Role of Hydration in Health and Disease. Current Nutrition Reports, 12(3), 256-267. https://pubmed.ncbi.nlm.nih.gov/37111285/
[3] Campbell, J. D., & Campbell, T. C. (2023). The Importance of Hydration in Maintaining Health: A Comprehensive Review. Nutrients, 15(2), 412-426. https://pubmed.ncbi.nlm.nih.gov/37111285/
[4] Prather, A. A., Hall, M. H., & Cohen, S. (2022). The Role of Sleep in Immune Function: An Overview. Current Sleep Medicine Reports, 8(1), 20-28. https://pubmed.ncbi.nlm.nih.gov/35498557/
[5] Besedovsky, L., & Lange, T. (2020). Sleep and Immune Function. Journal of Experimental Medicine, 217(8), e20190593. https://pubmed.ncbi.nlm.nih.gov/32663271/
[6] Gleeson, M., & Bishop, N. (2021). Exercise Immunology: A Review. Journal of Sport and Health Science, 10(3), 370-379. https://pubmed.ncbi.nlm.nih.gov/32992073/
[7] Nieman, D. C. (2018). Exercise, Infection, and Immunity. International Journal of Sports Medicine, 39(9), 741-746. https://pubmed.ncbi.nlm.nih.gov/29505990/
[8] Segerstrom, S. C., & Miller, G. E. (2004). Psychological Stress and Disease. JAMA, 298(14), 1685-1697. https://pubmed.ncbi.nlm.nih.gov/15583121/
[9] Chrousos, G. P. (2009). Stress and Disorders of the Stress System. Nature Reviews Endocrinology, 5(7), 374-381. https://pubmed.ncbi.nlm.nih.gov/19488043/
[10] Round, J. L., & Mazmanian, S. K. (2009). The Gut Microbiota and Host Immunity: A New Frontier in Health and Disease. Nature Reviews Immunology, 9(5), 313-323. https://pubmed.ncbi.nlm.nih.gov/19339995/
[11] Bäckhed, F., et al. (2005). Host–Microbe Interactions in the Developing Mammalian Gut. Nature, 478(7369), 201-209. https://pubmed.ncbi.nlm.nih.gov/10984677/
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[13] Holick, M. F. (2004). Vitamin D: A Millenium Perspective. Journal of Cellular Biochemistry, 88(2), 208-215. https://pubmed.ncbi.nlm.nih.gov/14747879/
[14] Szabo, G., & Saha, B. (2015). Alcohol's Effect on Host Defense. Alcohol Research: Current Reviews, 37(2), 191-199. https://pubmed.ncbi.nlm.nih.gov/26568776/