Strengthening the gut and immune system: tips

Strengthening the gut and immune system: tips

Strengthening the immune system: tips

Balanced nutrition rich in vital substances

Make sure you get enough vitamins, minerals and other important nutrients in your body – they are needed to keep your immune system in good condition. For example, zinc and vitamin C play an important role, but B vitamins, iron and selenium are also necessary for the immune system to function properly. A good basis provides a balanced, vital nutrient-rich diet with plenty of vegetables and fruit, a daily portion of milk and whole grain products and sea fish twice a week. Legumes, valuable vegetable oils and occasionally a handful of nuts round off a healthy diet. Eggs and meat can be served on the table once a week.

Strong intestinal flora – strong immune system

If the defense is weak, there is often a disturbed intestinal flora behind it. Because our intestinal bacteria help a lot when it comes to warding off pathogens. They also stimulate and train our immune system around the clock, keeping it busy. For this reason, it is important to maintain the natural balance of the intestinal flora (also called microbiota). One option is to supply live bacteria that are also part of the normal intestinal flora – such as bifidobacteria or lactobacilli (e.g. in sauerkraut, yoghurt, kefir). Since it is important that enough germs survive the gastric acid and enter the intestine alive, probiotics that contain significantly larger amounts of bacteria can be useful.

Regular exercise

If you swim, walk or jog at least three times a week at a moderate pace for 30 to 60 minutes, you will train your immune system: after a few seconds, the body begins to multiply or activate immune cells. This will make our immune system more powerful. In addition, there are indications that regular moderate endurance sports can influence the composition of our intestinal flora: in the first small studies, intestinal bacteria, which produce short-chain fatty acids, increased. These in turn lower the pH in the intestine so that pathogens can spread more poorly.

Good to know: You should not overdo it with the training – because the immune system is even weakened with very intensive, exhausting loads!

Relieve stress and sleep well

No more stress: this should be your new motto. Because constant stress is poison for our immune system, because the body then releases the stress hormone cortisol. And this suppresses the immune response. Among other things, the killer cells that ward off foreign viruses and bacteria are then less active. So make sure that your body regularly gets the relaxation it deserves. This also includes sufficient sleep. Because researchers have found that those who sleep only six hours or less at night have a cold four times as often as those who sleep longer. You don’t know exactly what happens in your sleep. However, it is known that the body then performs various “clean-up work” and thereby also “reposition” the immune system.

Reduce alcohol consumption and smoke less

Smoking and high and / or regular alcohol consumption harm our health and increase the risk of various types of cancer. Our immune system and the intestinal bacteria also suffer from the "pleasure poisons". For example, alcohol can damage the intestinal mucosa, making it more permeable. This means that more pollutants and pathogens can enter the intestine. In addition, both smoking and alcohol consumption can lead to a lack of vital substances – and this affects the function of the immune system.

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Christina Cherry
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