Strengthen your immune system in autumn

In this guide you will find out how you can effectively strengthen your immune system with simple tricks. This way you can stay fit and healthy even in autumn and winter! Early fall is the perfect time to strengthen your immune system. A good immune system is essential to avoid illnesses and to feel good in your own body. It has been proven to provide good protection against allergies and autoimmune diseases. It also helps you recover more quickly from injuries and illnesses. If you don't want to let the typical autumn illnesses such as colds and flu derail you this year, take a closer look at the following tips. You can help your Strengthen the immune system and stay in shape even in cold weather.

The importance of a strong immune system

Almost everyone has heard of the immune system. But what does this term actually mean? And how exactly does our immune system work?

Basically, our immune system is a collection of cells, tissues and organs in our body. They all work together to protect the body from infections of all kinds. The main components of the immune system are the white blood cells, the thymus gland, the spleen and the lymph nodes. The cells of the immune system are able to recognize foreign invaders such as bacteria or viruses and destroy them. This ability of the body is also known as immunity.

A distinction is made between 2 different types of immunity: Innate immunity, as the name suggests, is present from birth. These include our skin and intestines as natural protective barriers. If these are overcome by germs, special immune cells are used. Adaptive immunity, on the other hand, is acquired over the course of our lives. It is very adaptable and can “learn” how to effectively fight unknown pathogens in the body. After an infection has been successfully fought, memory cells and antibodies remain in the organism. If the same pathogen attacks again, the body is now able to fight it more quickly. Since adaptive immunity, in contrast to innate immunity, must first be acquired, it makes sense and is necessary to strengthen the immune system and support the formation of important antibodies.

How we strengthen our immune system in autumn

1. Exercise for a strong immune system

Studies have shown that regular exercise can help strengthen your own immune system. David Nieman, Dr.PH, Director of Appalachian State University Human Performance Laboratory says, "When you challenge your body with moderate exercise, it responds by getting stronger." It does this by increasing the number of white blood cells in your body. Their job is to fight infections in the body. Therefore recommends the WHOto exercise at least 30 minutes a day. You have good opportunities for this when running, cycling, jogging, swimming and many other light sports. Ideally, you should walk at least 10.000 steps per day.

2. Strengthen the immune system with the right foods

Diet can also strengthen the immune system. Vitamin C in particular is considered a silver bullet for the immune system. It is found in many citrus fruits such as lemons and oranges. But the intake of vitamin D can also sustainably strengthen one's own immune system, especially in autumn, when there is less sunlight and the days are getting shorter. Vitamin D is mainly found in fish. However, it is also found in other foods such as B. contain avocado. Probiotics contain live bacterial cultures that your Gut health support and thus strengthen the immune system. These are mainly found in yoghurt, but also in garlic and salsify.

Zinc, on the other hand, is an important mineral that has an anti-inflammatory effect in the body and is mainly found in meat or nuts. In addition, many foods such as broccoli, ginger, turmeric or green tea contain a lot of important vitamins, nutrients and minerals such as potassium, calcium, magnesium or iron. Each one of these substances is a real immune system booster! However, it is important to pay attention to a balanced diet and to avoid excessive alcohol and tobacco consumption. These are just as damaging to the immune system as the effects of stress.

3. Supplements to boost the immune system

If you want to strengthen your immune system in addition to regular exercise and a balanced diet, dietary supplements are a good choice. Because some of the above-mentioned components are often neglected in everyday nutrition. Here we present some of the diverse variants that contain ingredients that can help support the immune system.

• Black Garlic Extract: In addition to being a popular spice in oriental cuisine, black garlic can also have beneficial effects on the body. Black garlic is formed by fermenting ordinary garlic. Meanwhile, substances such as polyphenols, iavonoids, alliin, acetic acid or pyroglutamic acid, which have been shown to strengthen the immune system, multiply in the tuber.
• Multivitamin Complex: To strengthen the immune system, vitamin tablets are a popular means. In addition to the most important vitamins that our body needs to survive, the complex also contains many other substances such as folate, iron, potassium and manganese.
• Ginger Extract 500 Capsules: Ginger has always been known as a medicinal plant, but it can also be used in the kitchen. It contains over 160 different nutrients, including many vitamins, minerals and essential oils that can naturally strengthen your immune system. Ginger extract 500 capsules contain a high concentration of natural ginger extract.
• Curcuperin Plus 90 capsules: Turmeric powder can be used well for Asian, especially oriental cuisine. In addition, the turmeric root also contains nutrients and vitamins that our immune system needs. The Curcuperin Plus 90 capsules also contain piperine and cumin, which increase the power of the powder. In addition, this product has a particularly high bioavailability.

Conclusion on strengthening the immune system in autumn

Use the autumn to consciously reflect on your health and strengthen your immune system. Walks in the fresh air and a balanced diet can strengthen the immune system. If you need an additional booster for the immune system, dietary supplements are a useful addition.

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