5 steps to a
strong immune system

The immune system is our body´s iron wall and does a remarkable job in defending us against disease-causing microorganisms. The stronger it is, the less likely the chance of you to get sick. Since the cold and flu season is not over yet and especially with the current Coronavirus outbreaks, having a strong and healthy immune system is the key. By considering the following 5 little changes in your eating habits and your daily routine, you can ensure to keep your immune system well-functioning.

1 - Reduce stress level
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol which reduces the antibody secretory IgA, which are our first line of defence against pathogens. To keep your stress in check, practice yoga, meditation or deep breathing in your regular routine.

2 - Get enough sleep
Sleep helps your T cells stick to and attack infections. With less sleep, your T cells are less "sticky" and aren't as strong in fighting off viruses. The general guideline is 7 to 9 hours of solid sleep each night. So turn your phone off and have a undisturbed rest!

3 - Exercise
A strong immune system goes hand-in-hand with being fit. This doesn't mean to go out and run a triathlon - in fact, exercising too much and can actually suppress your immune system for a few days while your body recovers. Moderate exercise is most beneficial for your immune system.

4 - Add a healthy diet
A well-balanced diet including fruits and vegetables can help increase your immune function. The most important ones are Vitamin C, B6 and E. In addition, make sure to keep your supplies in macronutrients (e.g. Zinc) safe. If that is not enough, a daily multivitamin and mineral supplement may be a good idea!

5 - Get a botanical boost
Sometimes, even despite following a well-balanced diet and having a healthy lifestyle, you may want to look for some extra immune boost to pass the winter months without trouble. Many supplements are available for immune support but unfortunately, just a few are scientifically proven to be effective. The most promising botanicals are Elderberry and Echinacea, which are known to reduce the duration and severity of a cold. You can find them in different delicious applications like gummies, lozenges or syrups. You want to try to make your own flu-fighting syrup? Here you find the recipe. Good Luck!