October 25, 2024, 9:04 am | Read time: 6 minutes

Summer is coming to an end, temperatures are gradually dropping, and the climate is becoming more uncomfortable. Whether the next wave of infections comes or not, our immune system is put under greater strain in the fall and winter. However, there are a few methods you can use to bolster it.

1. Exercise is good for the immune system – but only in moderation

As researchers explain in a scientific paper published by the University of Houston in 2015, physical exercise plays an important role in maintaining a healthy immune system^.1 Regular exercise at moderate intensity can strengthen the immune system at any age. It lowers inflammation in the body, supports lymphatic drainage, reduces the release of stress hormones, and improves sleep. In addition, regular exercise leads to a better composition of “older” and “younger” immune cells and improved immune surveillance.

This is why, for example, at-risk patients are advised to do moderate exercise when they receive a vaccination. This improves the body’s immune response. Older people, overweight people, and cancer and HIV patients can also strengthen their immune systems with regular exercise. However, you should not overdo it. Studies show that overly intensive training sessions can weaken the immune system^.2 For example, competitive athletes often suffer from inflammation of the upper respiratory tract during tough training and competition phases.

2. Healthy sleep strengthens the immune system

Sleep is one of the most important components of a healthy lifestyle. Because only during sleep can the body regenerate so that we are fit and efficient. It is, therefore, not surprising that healthy sleep also supports the immune system. This is reported by German researchers from the University of Tübingen, among others^.3

As the researchers explain, sleep deprivation reduces the immune system’s response to invaders over time. In addition, sleep is not only important for storing short-term memories as long-term memories but also for immunological memory processes to take place in the body. Without sufficient sleep, the nervous system cannot transmit all the messages that are important for an immune response.

Each person’s need for sleep is individual. In most cases, seven to nine hours is considered ideal. The quality of sleep can be improved through exercise, plenty of movement in everyday life, low stress levels, and regular bedtimes. This also benefits the immune system.

3. Eat probiotic foods regularly

It sounds a bit like an old notion, but it is actually scientifically proven: Fermented foods such as pickles, sauerkraut, kimchi, and yogurt help boost the immune system. This is because they all contain so-called probiotic bacteria. These good bacteria colonize the intestines and promote the balance of the intestinal flora. And this also strengthens the immune system.

This was shown in a study conducted by the University of Otago in New Zealand in 2014^.4 In this study, 30 athletes from the New Zealand rugby league were split into two groups: For four weeks, one group received probiotics as a dietary supplement, the other a placebo. After a four-week break, the groups were swapped, and the probiotics group received placebos and vice versa.

While taking probiotics, 14 out of 30 test subjects remained free of typical cold symptoms. In the placebo group, on the other hand, only six out of 30 test subjects did so. The duration of the colds in the respective groups was also different: in the probiotics group, the symptoms lasted around 3.4 to 4.6 days, while in the placebo group, it was 5.8 to 6.6 days.

With probiotic foods, however, it should be noted that they must not be heated to high temperatures, as otherwise, the beneficial bacteria will die. This is why yogurt, sauerkraut, pickled cucumbers, and kimchi should be as fresh as possible – or preferably homemade.

4. Adequate supply of vitamin C, D, and zinc

Especially in fall and winter, you should make sure you get enough vitamins and minerals. However, this does not mean that you should take a multivitamin supplement every day. Instead, it’s better to eat fresh fruit and lots of vegetables every day. Vitamin C, which is found in large quantities in apples, oranges, lemons, and peppers, for example, is particularly important. According to a large study evaluation from 2013, there is evidence that taking vitamin C can shorten the duration of a cold and alleviate the symptoms^.5

Vitamin D helps the immune system produce new immune cells, and zinc supports their function. In the case of vitamin D and zinc, supplements could help to compensate for a deficiency in the body, as many Germans suffer from vitamin D deficiency, particularly in the darker months of the year. A possible deficiency can be determined by taking a blood test at the GP and a self-test at home.

5. Meditation can also be helpful

Many people find meditation difficult. Simply sit cross-legged for a few minutes to calm down. Close your eyes, concentrate solely on your breathing, and try to let go of all your thoughts – it sounds much easier than it is in our hectic everyday lives. However, meditation is not only an ideal stress killer; it can also have a positive effect on the immune system.

Researchers from the New York Academy of Sciences found this out in a study analysis^.6 Their results suggest that mindfulness meditation has a positive effect on specific inflammation markers, immune communication between cells, and even biological aging. However, they point out that further research into these relationships is needed. However, the improved handling of everyday stress alone, which mindfulness training and meditation promote, could possibly indirectly strengthen the immune system.

6. Diet with fiber and antioxidants

If you want to strengthen your immune system, you should consider a diet high in fiber and antioxidants. Antioxidants such as carotenoids, vitamin C, vitamin E, folate, and selenium play an important role in maintaining a healthy immune system. They help neutralize free radicals and support the immune system by reducing inflammation and strengthening the immune system. These antioxidants are mainly found in fruits and vegetables.

Furthermore, a diet rich in fiber can be helpful in strengthening the immune system. A high fiber intake promotes healthy intestinal flora, which in turn supports the immune system^.7

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7. Quit smoking – or don’t start in the first place

Smokers should consider quitting, as this would definitely be good for the immune system. A study has shown that smokers have an increased inflammatory response, but this decreases after quitting smoking. Ex-smokers show a significant improvement in the immune response compared to current smokers, which underlines the positive effect on the immune system^.8