Our immune system works every day to protect the body against pathogens and other foreign structures. Behind this is not a single organ, but a complex interplay of different cells, tissues, and organs.
How well this system can perform its normal tasks depends on many factors. A balanced diet, regular exercise, sufficient sleep, and periods of recovery are part of a health-conscious lifestyle and create good conditions for the body.
Different areas of our lifestyle interlock. Four of them accompany us every day:
The immune system – like all other systems in our body – requires energy and various nutrients. A varied diet helps to provide the body with vitamins, minerals, proteins, essential fatty acids, and other nutrients.
It is less about individual supposedly "immune-boosting" foods than about the diet as a whole. Vegetables and fruits in various colors, whole grain products, legumes, nuts, and seeds provide variety on the menu and deliver different nutrients and dietary fiber.
Which nutrients are associated with the normal function of the immune system?
| Nutrient | Selected authorized functions |
|---|---|
| Vitamin A | Contributes to the normal function of the immune system and the maintenance of normal mucous membranes. |
| Vitamin B6 | Contributes to the normal function of the immune system and normal energy metabolism. |
| Vitamin B12 | Contributes to the normal function of the immune system and normal energy metabolism. |
| Vitamin C | Contributes to the normal function of the immune system and helps to protect cells from oxidative stress. |
| Vitamin D | Contributes to the normal function of the immune system and the maintenance of normal bones. |
| Folate | Contributes to the normal function of the immune system and to the reduction of tiredness and fatigue. |
| Iron | Contributes to the normal function of the immune system and normal oxygen transport in the body. |
| Copper | Contributes to the normal function of the immune system and helps to protect cells from oxidative stress. |
| Selenium | Contributes to the normal function of the immune system and helps to protect cells from oxidative stress. |
| Zinc | Contributes to the normal function of the immune system and the maintenance of normal skin. |
The gut is not only responsible for digestion. The intestinal mucosa forms an important interface between the body and its environment and is in close exchange with the immune system.
The numerous microorganisms of the gut microbiome are also part of this complex interplay. How nutrition, the gut microbiome, and the immune system interact is the subject of intensive research. A varied diet with fiber-rich plant-based foods provides a good foundation for supplying the body.
Exercise is part of a health-conscious everyday life. It does not always have to be intensive sports. Walks, cycling, hiking, swimming, or other activities can often be well integrated into daily life.
Crucial is above all regularity. At the same time, activity and recovery belong together: after physical exertion, the body needs sufficient time for regeneration.
While we sleep, numerous regeneration and regulation processes take place in the body. There are also close connections between sleep and the function of the immune system.
How much sleep a person needs varies individually and depends, among other things, on age. In addition to the duration of sleep, the quality of sleep also plays a role. Regular sleep times, a quiet sleeping environment, and enough time to wind down can support healthy sleep.
Stress is part of life and is initially a normal reaction of the body to special demands. Phases of stress become challenging primarily when they last for a long time and there are no opportunities for recovery.
Conscious breaks, exercise, time outdoors, sufficient sleep, or personal relaxation rituals can help create a balance to everyday life. What is perceived as restful varies from person to person.
Sauna sessions, warm baths, or Kneipp treatments are perceived by many people as pleasant and relaxing. The different temperature stimuli act, among other things, on the circulation and blood flow.
However, they should not be understood as a method with which the immune system can be specifically "strengthened" or an infection prevented. Anyone who has cardiovascular diseases or other health complaints should seek medical advice before intensive heat or cold applications.
Dietary supplements are intended to supplement the general diet with specific nutrients or other substances. However, they do not replace a varied and balanced diet.
For healthy people with a balanced diet, dietary supplements are generally not necessary. In certain life situations or in the case of an insufficient supply of individual nutrients, targeted supplementation can, however, be useful. The individual requirement can depend, among other things, on age, diet, and personal life situation.
Important: Health-related claims about vitamins and minerals refer to the respective nutrient and not generally to a product. For a specific food or dietary supplement, the legal requirements for the use of the respective health claim must also be met.
For the normal function of the immune system, there is no one measure or one food. Rather, nutrition, exercise, sleep, and recovery interlock and are components of a health-conscious lifestyle.
Instead of looking for a quick solution, it is therefore worth looking at the basics: eating a varied diet, exercising regularly, sleeping sufficiently, and giving the body enough time for recovery.
Note: This article is for general information purposes and does not replace medical advice. Dietary supplements are no substitute for a varied and balanced diet and a healthy lifestyle. In case of health problems or questions regarding individual nutrient requirements, please consult an appropriately qualified professional.
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Medicinal mushrooms with tradition
Medicinal mushrooms with tradition
