strengthen your immune system

Strengthen the immune system: Everything about your defenses and how you can increase them

If you have frequent colds, you should urgently strengthen your immune system. In this article we will show you how you can mobilize your immune system and which tips you can use to protect yourself from the next wave of colds.

The immune system is yours natural protective shield against all intruders and threats. The complex combat system made up of body cells protects you from diseases and infectionsif, for example, nasty cold viruses want to attack you.

Especially when the cool temperatures come and the sun is less visible, that autumn Blues kick in or the Winter depression knocks, those affected also tend to contract an infection.

If it got you then Your immune system supports you in overcoming diseases by repairing your attacked cells and you regenerate.



If you want to know what the difference between a disease with the Flu and cold is, check out this video on our YouTube Channel and get tips on how you can protect yourself from infections. 


Strengthening the immune system: how do our defenses work?

Our body is attacked by pathogens every day. Thanks to a strong immune system, most pathogens do not make us sick straight away. And yet it happens now and then that our physical defenses are weakened.

Once that happens you can Infectious diseases, Allergies and other illnesses can be the result. One of the most common causes is stress. Furthermore, a unhealthy diet and a lack of exercise and sleep be responsible for a weakened immune system.

Your immune system consists of three essential components:

  • physical defense
  • natural defense
  • intelligent defense

woman is standing outside in the wind in autumn


Physical defense

The physical defense is ours, so to speak “Armor” that is the first to ward off many pathogens. These include:

  • Skin
  • mucous membrane
  • Cilia (on the bronchial mucosa)
  • Nose hairs

As soon as these natural barriers are weakened or even broken, Viruses and bacteria can easily enter the body and cause diseases.


Natural defense

As soon as germs cross the physical barrier, they hit the natural defenses of the immune systemcomposed of specific cells:

  • Macrophages
  • Granulocytes
  • Monocytes

These cells are also called "phagocytes", the simply gobble up everything that is considered alien. Since the defense runs completely unnoticed, this protective mechanism is also often referred to as "unspecific defense".

woman smiling in the wind outside


Intelligent defense

The intelligent defense of the immune system is far more specific than the natural defense. This consists of:

  • B lymphocytes
  • T lymphocytes

form antibodies against the pathogen. Since the body remembers the nature of the germs, it can react even faster if there is a renewed infection.


How you can strengthen your immune system

The good news is: You can support your immune system to protect your body cells from viruses and bacteria in the best possible way. That we ourselves Exercise more, get enough sleep and eat a balanced diet with lots of nutrients should in order to be healthy and fit, you probably know. But you also know that your Psyche plays an equally important role?

woman is in the kitchen and cooks


Strengthen the immune system with exercise

Sport keeps you fit - our grandparents already knew that. Sport not only stimulates the circulation - it reduces stress and gets the immune system going. In addition, exercise ensures an increased release of happiness hormones, i.e. your level dopamine and serotonin levels increase, which is why exercise for Be happy contributes. 


30 minutes of normal walking is enough to support the lymph vessels. The vessels serve as drains for harmful substances. It doesn't matter whether you prefer to do strength or endurance sports.

It should only be properly dosed, otherwise it weakens your immune cells. In professional circles this is also called "Open window for infection" bezeichnet. Frequent and intensive training units and a lack of recovery are stress for your immune systemso that pathogens can penetrate the body particularly easily.

This happens especially with sore muscleswhen the damaged muscle tissue is repaired by certain defense cells. In this time window, the cells are only available to a limited extent as a natural defense. For this reason, you shouldn't overdo it with your training.

By the way: Sauna sessions, alternating showers and cold thermogenesis can be an ideal additionif you want to stimulate the regeneration of your tense muscles and support your immune system.

woman doing sport on yoga mat


Strengthen the immune system with a healthy diet

There is no special diet with which you can strengthen your immune system. Rather, it is one Combination of fresh, untreated foodthat helps strengthen the immune system.

These include:

  • fresh vegetables and fruits
  • Whole grains (complex carbohydrates)
  • healthy oils (olive oil, coconut oil, MCT oil)
  • Organic meat and fish

The foods above all should be characterized by nutrients that strengthen the immune system. A balanced one Diet with lots of vitamins, minerals and trace elements included is still the best medicine. 


Vitamin C

One of the most important vitamins that can boost your immune system is vitamin C. Vitamin C is an antioxidant, which is mainly found in citrus fruits, sea buckthorn berries, kale, currants, acerola, rose hips and peppers.

Es can strengthen the white blood cells in their workso that you can support your immune cells in a natural way. If you If you eat a medium orange alone, you will already have reached your daily vitamin C requirement.

different citrus fruits on a light background


Vitamin A

Vitamin A serves that Protection of the mucous membraneswhich is why it is an important vitamin for strengthening the immune system. Beta-carotene in particular - the precursor to vitamin A.found in rocket, endive, lamb's lettuce, Swiss chard, carrots, spinach and kale.



The trace element Selenium can contribute to the better development of white blood cells and thus to strengthen the immune system. Nuts (preferably Brazil nuts) or salmon, redfish and herring are among the best sources in this regard.


Vitamin D

Vitamin D is essential for the immune system. The vitamin is not considered entirely unfounded "Immunomodulator"because not only can it boost the immune system - vitamin D. also ensures that the body does not react too sensitively.

The body can use sunlight to produce the vitamin in the skin. The vitamin can also be found in some foods (fatty fish, offal, mushrooms, liver), but the amount of vitamin D is extremely low.

The problem is that many people spend most of their time in closed roomswhich is why they absorb far too little vitamin D from sunlight. This also weakens the immune system, which is why experts recommend dietary supplements not only in the dark season but also in summer to strengthen the immune system.

woman standing outside with sun in the background



Zinc can strengthen the immune system by the trace element recognizes and fights pathogens. Zinc is mainly found in liver, oysters, oatmeal, millet and nuts.



Iron is extremely important for the immune system. If the body receives too little iron over a longer period of time, a Iron deficiency, which weakens the immune system. Then the macrophages are less active and the body can produce fewer lymphocytes and antibodies.

If you want to strengthen your immune system, you should often use meat, liver, offal, spinach, pumpkin seeds and flax seeds.


Secondary plant substances

Secondary plant substances can also strengthen the immune system. These include

  • flavonoids
  • carotenoids
  • polyphenols

you are especially in natural, whole foods, especially in apples, carrots, berries, grapes, green tea, coffee and whole grain products.

Berries in bowl on wood table


Omega fatty acids 3

Did you know that omega-3 fatty acids can strengthen your immune system? Those in vegetable oils and fish The fatty acids contained in it can help maintain the health of the immune system.

Omega fatty acids 3 provide extremely important building blocks (resolvins) that can promote the healing of inflammatory reactions. The best sources of omega-3 fatty acids are salmon, herring, mackerel, olive and linseed oils.



Did you know that our intestines are sometimes referred to as “the second brain”? After the brain, nowhere else in the body do we find so many nerve cells as in the intestinal flora. It is therefore understandable that many people speak of “gut instinct”. As soon as the intestine is weakened, the immune system is also weak.

So if you want to strengthen your immune system, the intestinal flora should be intact because this includes countless microorganisms that protect us from pathogens that make us sick and ensure optimal digestion.


As soon as the intestinal flora is out of balance, harmful pathogens can take over. The main causes of disturbed intestinal flora include:

  • Stress
  • unbalanced diet
  • unhealthy diet from processed foods
  • Excess of sugar

So-called Probiotics can support the development of the intestinal flora. Probiotics are Lactic acid bacteria that bring the intestines back into balance and can strengthen the immune system. They can be found in yogurt, kefir and kombucha, for example.

woman shows healthy belly in sportswear


Spices and herbs

There are many home remedies for colds. We often use teasif we want to strengthen our immune system. You can also achieve an equally great effect with spices and herbs.

These are characterized by antiviral, pain reliever, antispasmodic and anti-inflammatory properties.

Recommended spices and herbs:

  • sage
  • cayenne pepper
  • Raw Turmeric
  • ginger
  • cinnamon
  • cloves
  • Garlic.



Those who want to strengthen the immune system should do it during the day drink enough. Especially in winter when the mucous membranes are more demanding due to the dry heating air. Viruses and bacteria can then penetrate particularly easily, which is why infectious diseases such as colds occur more frequently in the cold season.

Having enough fluids keeps the blood fluid, which helps the kidneys do their job. The kidneys help, among other things, to filter and excrete foreign substances from the blood.

Adequate hydration not only keeps the mucous membranes busy - it can also strengthen the immune system. Adults should drink at least 1,5 liters a day - in summer or during exercise, even between 2 and 3 liters. Unsweetened teas and mineral water are best suited for this.

woman drinking glass of water in kitchen


Sleeping strengthens the immune system

Anyone who sleeps well every night is fit and rested in the morning. How much sleep you need, however, largely depends on your age. Experience shows that older people get by with a shorter night's sleep than younger people.

However, when we suffer from difficulty falling asleep and staying asleep, our immune system weakens, which makes it easier for viruses to attack you again.

In the event of a lack of sleep or sleep disorders, our immune system quickly becomes unbalanced. As soon as we sleep badly several times in a row, we feel weak and suffer fatigue, the number of antibodies decreases.


Do you already know our DEEP SLEEP? Our product supported with melatonin and Active ingredient extracts from passion flower, lemon balm and hop cones your sleep. The natural sleep hormone melatonin ensures shorter periods of sleep.


You need sleep to be able to regenerate. Because During this time, the organism releases immune-active substances that strengthen the immune system. Killer and phagocytes then work at full speed.

Best of all you should go to bed at the same time every night. The body can get used to a certain sleep rhythm.

In this regard, (blue) light is an important clock that sets the day-night rhythm and the release of the two neurotransmitters Cortisol and melatonin regulates. Under the influence of (blue) light, cortisol is released, while melatonin is only formed at night. But not when there are blue light sources (TV, smartphone, laptop) in the bedroom.


woman lying in bed smiling


Strengthen the immune system with mental hygiene

Another factor that can affect your immune cells is the psyche. Have you ever asked yourself why you get sick when you have a lot to do?

The answer is simple: Because you are stressed. Chronic stress is poison for your immune system. As soon as you are stressed, you can eat healthily and do sports for hours - your immune system still suffers.

Stress literally opens the door to pathogens that can cause illness. In a stressed state, the body increasingly releases the stress hormone cortisol. Not only does it stimulate the circulation, but it can also weaken the immune systembecause it suppresses important immune responses.


As soon as the stress subsides, the immune system is even weaker and the pathogens then have an easy game. That's why we often get sick while on vacation. As soon as we relax, our cortisol level drops and we can take action against the pathogens.

Regular relaxation, in particular

  • yoga,
  • progressive muscle relaxation,
  • Meditation,
  • qigong,
  • and other relaxation techniques based on attentiveness be based

are just as valuable support in this regard as sport or a relaxing walk.

woman meditates in the sunshine



Diet, exercise, sleep and the psyche all contribute significantly to strengthening the immune system. If one of these components is missing, the immune system quickly becomes unbalanced. For this reason, you should look for a healthy lifestyle and nutrients. For example, you can declare war on cold viruses and other infections - especially now in autumn and winter.

A A balanced diet with plenty of vegetables and fruit is recommended. Reach for foods with antioxidantssuch as vitamin C, e.g. citrus fruits. Not only do they have anti-inflammatory and antioxidant effects, they also contain many more Vitamins and minerals.

It is also important that regular exercise and relaxation against the stress of everyday life belong to your life, which also have an influence on the immune defense of the organism. Many people like a combination of sport and a sauna afterwards.

Although we cannot always escape an infection despite a healthy lifestyle, we can do a lot to prepare ourselves to deal with it in the best possible way.



For daily tips and more information, visit us on Instagram at @ahead_nutrition. Here you get interesting insights into the #teamahead.


¹Melatonin helps alleviate the subjective feeling of jet lag. Melatonin helps reduce the time it takes to fall asleep. ²Magnesium contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.



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