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Strengthen your immune system optimally with these 7 tips

The defence, also called immune system or immunity for short, consists of countless substances and white blood cells that work very closely together to defend your body. Our resistance is mainly put to the test during bleak periods when the weather alternates between chilly and mild.

During the months with an ‘R’ or periods in which many viruses or colds hang in the air, you’d better make sure your immune system is in optimal condition. But how do you do that? Strengthen your immune system with the following tips!

Strengthen your immune system with these 7 tips


1. Choose a healthy and balanced diet

Healthy and balanced eating is important for the proper functioning of the immune system and the lapsing of immunity. There are also some foods that give an extra boost to the immune system.  An example of this are citrus fruits that are rich in vitamin C and antioxidants.

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2. Drink plenty of water or (green) tea

Drinking enough water keeps your skin healthy and at the same time helps to keep your body healthy. After all, the skin is the first important barrier against external pathogens. So skin is an essential part of our immune system. In addition, waste products can be removed more quickly if you drink at least 1.5 litres of water a day. Green tea is generally known to be full of good substances. It contains a lot of antioxidants that protect the cells against oxidative stress. Moreover, green tea helps to strengthen the natural resistance.

3. Ventilate the area in which you often stay

By opening your windows once a day for a few minutes, the air inside is refreshed and microbes removed.

4. Go outside and get some fresh air

Every day at least half an hour extra exercise is very beneficial as moderate intensive exercise increases the immune system considerably. Go walking, cycling, dancing, fitness, swimming, it doesn’t matter, as long as you don’t overburden yourself.

5. Do not forget to take time to rest

Also try to be positive in life, because stress periods and bad sleep are detrimental to your immunity. Good to know is that physical activity also has a positive influence on your stress level and sleep.

6. Wash your hand regularly

Washing your hands regularly helps to reduce the spreading of bacteria. Rub your hands well, also between your fingers, with soap under running water for at least 20 seconds.


7. In addition to that healthy lifestyle, you can also increase your resistance with the help of natural ingredients

Useful polysaccharides as stimulants

Polysaccharides from beneficial mushrooms (e.g. oyster mushroom, shiitake, reishi) or traditional plants are ingenious triggers to keep the immune system alert. They are complex carbohydrates that stimulate all players within the immune system.

Resistant and vital with vitamin C

Vitamin C contributes to the protection of cells against oxidative stress (Vitamin C is a powerful antioxidant), the reduction of fatigue, and the normal functioning of the nervous and immune systems. Your body needs vitamin C, but cannot make it on its own. That’s why you need to get your vitamin C from food. If you do not take enough of it from food, it can be supplemented with natural vitamin C dietary supplements.

Vitamin D

Vitamin D plays a role in the normal functioning of the immune system. Under the influence of the sun’s rays, vitamin D is formed in your skin. In the dark winter months there is too little sun for that.

So how do you get enough vitamin D in winter to support the normal functioning of your immune system?

It will not succeed through food, simply because few foods are a source of vitamin D: meat, fish, dairy products and eggs contain a limited amount. It is therefore best to dissolve a vitamin D dip by using a high-quality dietary supplement containing vitamin D3.

With these tips you’ll get through the winter and bleak periods and keep your immune system and resistance in top condition.

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