Active Monday 11 - Strenghten Your Immun System

Our immune system needs to be very strong in order to survive the corona epidemic that surrounds the whole world. So this week- Active Monday 11- I decided to write suggestions to strengthen our immune system.
With these 25 tips you will strengthen your immune system:

1. Soak up the sun

If the sun's rays hit our skin, it forms vitamin D. This activates our killer cells - cells of our immune system that recognize and kill sick cells. Incidentally, there is also a lot of vitamin D in sardines or salmon. So eat fish more often - its omega-3 fatty acids also inhibit inflammation - and then go outdoors.

2. Learn serenity

Give yourself a break more often and try not to stress yourself too much. Your body will thank you because fear, depression and chronic stress can cause inflammation and weaken the immune system.

3. Cultivate friendships

Going to the cinema together, the double-headed round, cooking with friends: take time for friends and family. Their support not only relieves everyday pressure but also increases your satisfaction and your immune system, studies show. (Do not do that in epidemy time)

4. Move, move, move

Regular exercise, especially endurance sports such as running or swimming, activates the killer cells and other helpers in our immune system. Those who jog several times a week are less likely to get sick and suffer less if a virus catches them. Sport also helps to reduce stress.

But be careful: not much helps. Those who train too long or too intensely damage their immune systems. If sport becomes a stress factor for our body, we are even more susceptible to infections. Therefore: If you have already caught a virus, you should take a break from sports until you feel better again.

5. Sleep well

The stress hormone cortisol, which slows down the immune system, only circulates in the body to a reduced extent. We also release growth hormones at night, which are also used for wound healing. Therefore, try to get at least seven hours of sleep. Here you will find our best tips against insomnia.

6. Train heat regulation

Regular saunas keep the cardiovascular system fit and strengthen the immune system. By alternating between hot and cold, the body learns to bleed through the mucous membranes to a greater or lesser extent: when the heat is high, the vessels widen and when they are cold they contract. This allows the body to adjust better to unusual temperatures.

7. Eat seasonally

Rhubarb in spring, berries in summer, apples and carrots in autumn, cabbage in winter: If possible, adjust your diet to the seasons and eat local fruits and vegetables. So you get fresh, healthy goods, save money and also do something for the environment.

8. Air frequently

The humid the air, the faster sneezing droplets of mucus and saliva absorb water and sink to the bottom due to its weight. They are safe there. The moisture is also good for the nasal mucosa. In addition, air from outside naturally contains fewer viruses. The Robert Koch Institute recommends supplying fresh air at least ten minutes three to four times a day, ideally with forced ventilation.

Ventilate properly in winter - that's what matters

9. Get on the bike protected

Cold in itself is not a reason for a cold. So you'd better get on a bike instead of taking the bus and train - because among many people you are much more likely to catch an infection. However, you should protect yourself while cycling. Wear a (windproof) jacket and tie a scarf over your mouth and nose so that you don't breathe cold air. The reason: at low temperatures, the vessels of the airways contract and the immune system's defence cells no longer reach their location as quickly - the cold viruses can multiply unhindered accordingly.

10. Wash away viruses

Anything that flushes away pathogens that have just reached the nasopharynx area reduces their chances of survival. In addition to nasal irrigation, hot drinks, soups and spicy food make your nose run.

11. Fly safely

It is often too cold on a plane because of ventilation technology. That's why you should always take a thick sweater onboard - and drink a lot. Because the air from the air conditioning dries out the mucous membranes, cold viruses can attack us more easily.

12. Eat a balanced diet

70 per cent of our immune cells collect in the intestine. A varied diet keeps him healthy. Eat lots of different fruits and vegetables, whole grains, legumes and nuts.

13. Do not spend the night in the Ice Palace

Yes, fresh air is good and especially in the bedroom, it shouldn't be warm. However, an icy bedroom is not suitable for hardening. Sleeping cool is okay, but less than 18 degrees is stress for the body.

14. Stay away from your face

We think, talk on the phone, dream - and often unconsciously touch our eyes or nose. We face each other on average every four minutes! Those who manage to reduce this also reduce the possibility of viruses being attacked.

15. Be good to yourself

Negative loads permanently raise our cortisol levels and thus weaken our immune system. Avoid the usual stress companions and pathogens such as alcohol, smoking, lack of sleep and bad food.

16. Bath feet

They are great for at home: hot and cold foot baths get your circulation going. To do this, place two water jars next to each other, one with cold and one with water at around 38 degrees, which extends to the middle of the calf. Put your feet in warm water for about three minutes and then in cold water for up to 20 seconds. Repeat this three times. Always end the foot bath with cold water.

17. Wash your hands

According to research, those who wash their hands thoroughly five times a day are only half as likely to catch a cold. Please note: Rub the soap between your fingers for 20 to 30 seconds, then rinse and dry carefully. Make it routine for you to always wash your hands when you arrive at home or in the office.

18. Kiss more often

Our immune system is designed for learning. The more pathogens it has to fight, the better weapons it develops - at least as long as a certain level is not exceeded. Therefore, it does not harm children to come into contact with dirt. And for the same reason, kissing should also be healthy: Because the partner's germs train the body's defences. (Not at epidemy time!!!)

19. Spoon porridge

Break your breakfast habits more often: Warm breakfast porridge made from oats, wheat or millet is good for you in the morning because heating makes grit and grain easier to digest. According to Ayurvedic teaching, our "Agni" - the digestive fire - runs on a low flame in the morning. And is quickly overwhelmed when we serve him bread, sausage, cheese and possibly an egg. Western nutrition experts are now also recommending breakfast porridge with warm grains and flakes because it provides us with everything: with protein, fat, carbohydrates, B vitamins, fibre and minerals.

20. Dress flexibly

We often notice changes in the weather too late - in the morning we leave the house too thick or too thin. So that the wrong choice of clothes does not end in a cold, you should wear several layers of clothing on top of each other. With this "onion look," you are well armed in the cool months. Because when you freeze, the immune system's defence cells no longer get to their place of use as quickly - the faster cold viruses can multiply.

21. Relax your mind and body

Everyone has their own method of relieving everyday pressure. In addition to regular exercise and adequate sleep, relaxation methods such as yoga exercises, autogenic training or progressive muscle relaxation are proven to be helpful for inner peace and well-being. Meditation, Tai Chi or Qigong exercises are also helpful.

22. Let off steam

Even if you try so hard, anger and grief cannot always be avoided. Don't stay passive. The skin on the table, stamps angrily: Those who let off steam stimulate the activation of T cells - these are the defence specialists. If you like it quieter: Talk to a familiar person about your needs. Or keep a diary, which has a similar effect.

23. Laugh more

The mental state influences the state of the body's defences through our nervous and hormone systems. We are particularly susceptible to infections when we are concerned. Conversely, the defence works well when we are comfortable or just in love. But small pleasures also stimulate our immune system. Experiments have shown that laughter increases the level of immunoglobulin in the blood. So then: watch comedies, go to the cabaret or do some nonsense yourself.

24. Try natural remedies

If you have already caught a cold, you can also take natural remedies. African geranium extracts (umckaloabo) or echinacea preparations (red coneflower) can activate certain immune cells. Although this is not clearly scientifically proven, many study results indicate their effectiveness.

25. Collect vitamins

Consume enough vitamins through fruits and vegetables. It pays off:

The classic vitamin C catches the free radicals - aggressive oxygen particles that damage our cells. It cannot prevent a cold, but it does prevent the duration of the infection he and the symptoms alleviate.
Vitamin A keeps the surfaces of the mucous membranes moist and thereby strengthens their immune system. That is why this vitamin plays an important role, especially in diseases whose cause penetrate through the mucous membrane.
Vitamin B6 activates the immune cells and stimulates the production of messenger substances in the immune system. - Vitamin E protects against free radicals and promotes the growth and maturation of the immune cells. The trace elements zinc, iron, selenium and copper also have a positive effect on the activity of the immune system.

Active Monday 10 - 10 Minute Abs Workout & Oriental Vegetable Mix

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