1. We start with the inside, good gut flora is important for our immune system and our health! Probiotics can help us, it is lactic acid bacteria and makes sure that there are good bacteria in the gastrointestinal tract. Their main purpose is to build up its defense and prevent problems from arising.
2. Start your day with a glass of lukewarm water with organic lemon juice. Water helps to cleanse the body and get rid of bacteria. Drink eight glasses of water throughout the day to help the body to keep the bacteria away.
3. Good fats such as butter, olive oil, sesame oil and coconut oil can also enhance your immune system. All these oils are first cold-pressed organic and remove margarines and other modified fats.
4. Eat lots of berries. The berries are full of vitamins and antioxidants.
5. Eat vitamins. Your plate should consist of at least one third vegetables. Try to add the following supplements: Vitamin C, which found in citrus fruits and broccoli; vitamin E, which can be found in nuts; zinc-rich foods such as beans, turkey, beef, strawberries and pumpkin seeds; and omega-3, which can be found in nuts, salmon and tuna.
6. If you are a woman, make sure you get lots of iron as a low value can weaken your immune system.
7. Eat spices and herbs. There are several that are particularly good for supporting the immune system: echinacea, propolis, thyme, elderberry, and garlic. (Please note that you must be careful with echinacea if you are allergic to flowers.)
8. Eat nutritious with lots of vegetables, hug other people or yourself – it actually raises your immune system. Take a relaxing bath and pamper yourself with a massage. Smoking is bad for your immune system and is not a good stimulant, so avoid it.
9. Relax and have fun. Try not to stress so much and take the time to relax. Do something you enjoy whether it is to train, socialize with friends, travel on vacation, or go to the cinema or a restaurant.
10. Exercise regularly. Studies show that regular exercise reduces sick days. It doesn’t need to be advanced. Take long walks or swim a few laps. Obesity also makes the body susceptible to additional infections.
11. Sleep, sleep, sleep. An adult should get seven to eight hours of sleep per night. However, some people think six hours is quite enough, and others need as much as ten hours. Remember to avoid caffeine before bedtime so you get a good rest.
