immune system
December 4, 2009 | 10,00 EUR | answered by Dr. med. Olaf Stephan
Hello, how can I effectively strengthen the immune system? Are Vitamin C with Zinc capsules helpful, or Echinacea?
Best regards
Dear Inquirer,
since you are asking in a general manner, I will try to answer in the same way. All individuals have innate and acquired defense mechanisms against infections. These nonspecific and specific defense mechanisms are already operational from birth. They are the first line of defense against invading microorganisms and also eliminate dead body cells. However, the nonspecific immune response does not have an immunological memory and therefore cannot target specific pathogens. This task is taken on by the specific immune response of the acquired immune system. B and T lymphocytes, which are immune cells found in the blood and lymph vessels, play a central role here. The specific defense mechanisms develop over the course of life as the immune system is exposed to pathogens and can subsequently develop specific antibodies against them.
Almost all of us come into contact with the same pathogens, yet the immune systems of individuals react very differently. Whether and how an individual's defense system responds to an invading pathogen depends on factors such as:
• Genetic makeup and general health status of the individual, as well as the performance of the immune system, which varies individually.
• Diet - rich in carbohydrates, sufficient protein, and low animal fat. Vitamins A, C, E, B12, folic acid, and minerals such as iron, zinc, and selenium are particularly important for the activity and function of our defense cells. A healthy varied diet also includes whole grains and dairy products, fish twice a week, little meat, and especially plenty of fresh fruits and vegetables.
• Pre-existing conditions / lifestyle diseases such as vascular diseases, high blood pressure, chronic kidney diseases, and diabetes. These conditions can negatively influence the immune system. For example, diabetics have reduced defense against bacterial infections.
• Alcohol, sweets, and nicotine consumption - indulging in these substances can also weaken the immune system.
• Mental well-being - in the right amount, stress (eustress) boosts our performance, mobilizes our metabolism, and stimulates our immune system. However, if stress factors outweigh - whether due to overwork in the job or everyday life, on vacation, or during leisure sports - or if it lasts for an extended period, the immune system also suffers in its function. Conflicts, fears, and depression can also reduce the readiness of the immune system. Satisfied, positively minded individuals are often less susceptible to diseases than those in a negative phase of life.
• Environmental pollutants - chemicals from the air, water, and soil are absorbed by humans and impair defense. In the summer months, ozone, mainly formed by car exhaust fumes and UV radiation, can reduce the performance of defense cells.
Tips for strengthening the immune system:
• Relaxation against stress, sufficient sleep is essential as the body gains new energy, avoid sensory overload e.g. through excessive TV watching.
• Avoiding indulgences or using them in non-harmful amounts (e.g. alcohol).
• Immune-healthy diet (lots of fruits and vegetables), artificial vitamin supplements can be taken, they do not harm in any way but cannot replace the nutrients of fresh foods, Echinacea can support the immune defense for a certain time, but cannot be a permanent solution. As part of the diet, probiotic dairy products (e.g. Actimel or Activia) are beneficial for the immune system as the gut plays an important role here.
• Prevention through toughening up, moderate endurance sports (e.g. swimming, jogging, cycling, cross-country skiing), outdoor exercise, weather-appropriate clothing, sauna, occasional cold showers (not everyone's cup of tea?)
To avoid cold-related illnesses, especially in the cold season, several preventive measures are recommended. Spending a lot of time outdoors during the winter months (even in bad weather!), avoiding overheated rooms with dry air, and staying away from crowded places give you the best chance of staying healthy during this time. However, raw food days, balanced nutrition, sufficient sleep, sleeping with an open window, regular sauna visits, and moderate physical activity also contribute to strengthening the immune system.
Best regards,
O. Stephan
