Make your immune system strong!

Damp cold days and an infection lurking around every corner? Many people rely on the power of proven home remedies: enough rest, warm drinks, a balanced diet. But what else can you do to sustainably strengthen your own immune system, is there such a thing as immune boosters?

Lifestyle factors for a strong immune system

A strong immune system is always worthwhile because it definitely means a better quality of life. And: You can contribute a lot yourself to a strong immune system. Lifestyle factors play an important role here. Measures that you can take yourself for a healthy immune defense include, for example:

• balanced nutrition
• regular physical activity
• sufficient sleep
• stress reduction or stress management
• adequate fluid intake
• limit nicotine and alcohol consumption
• plenty of fresh air and sunshine

A balanced diet and regular physical activity are essential for our immune defense

A balanced, nutrient-rich diet forms the basis of our physical health. Ideally, it supplies our body and thus also our immune system with everything it needs to function: vitamins, minerals, and antioxidants. A diet that achieves this usually consists of a diverse selection of fruits and vegetables, fiber-rich whole grain products, and high-quality proteins.

In addition, it is important to drink enough. Because adequate fluid intake is also important for our immune system. Spread throughout the day, it should be up to two liters of fluid – even if you don't feel thirsty. Because only if we drink enough do our mucous membranes remain well hydrated and can thus form a functioning barrier against viruses and bacteria. In addition, sufficient fluid together with a fiber-rich diet is also good for our intestines – and a healthy intestine has been proven to contribute to a healthy immune system; it is even considered the largest and probably most important immune organ of the body. (1)

In addition to nutrition and fluid intake, especially moderate training and endurance sports in moderation sustainably support our immune system. Especially for our today's predominantly sedentary society, regular exercise is important. Because it reduces the risk of infections, improves general defense strength (among other things because it promotes blood circulation, which in turn ensures efficient distribution of immune cells throughout the body), and causes increased release of those hormones that reduce stress.

However, for the positive effects of physical activity to take effect, it is important to follow phases of physical activity with rest and regeneration phases. Because those who repeatedly overload themselves during sports and skip the regeneration phases cause the opposite: They increase susceptibility to infections – an effect experts also call the "open-window phenomenon." (2)

Stress management and sufficient sleep for a strong immune system

Optimizing your own immune defense during sleep – doesn't that sound dreamy? But in fact, it is like this: When we sleep enough, our body and psyche recover, and our immune system also has time for its work.

For most people, 7 to 9 hours of sleep per night is completely sufficient to physically and mentally regenerate and start the next day full of energy. On the other hand, if we sleep too little, the important regeneration processes cannot take place or only partially. And our immune system also suffers, because the T-cells, the defense cells of our immune system, are nocturnal and can work best when we do nothing but sleep. (More information on the topic of sleep can be found here: Good sleep...)

In addition to sufficient sleep, effective stress management is also important to keep our immune system strong. Because not only lack of sleep, but also too much and especially chronic stress impair the functioning of our immune defense.

When we experience stress, among other things, the two hormones cortisol and adrenaline are released. Adrenaline is supposed to prepare our body for fight-or-flight, while cortisol supports longer-term adaptation to stress by regulating energy balance, adjusting physiological processes, and making us temporarily resilient and fit. However, a permanent excess of cortisol can significantly dampen our immune response and make us more susceptible to infections.

By the way, lack of sleep and stress are connected because both factors influence each other: Surely everyone has experienced that after a stressful day, sleep quality suffers. Conversely, we also notice that after a less restful night, we cope worse with the stressors of our daily life, making our day even more burdensome.

For this reason, it is worthwhile to keep an eye on both sleep quality and stress management. And measures that ensure a restful night's sleep, stress avoidance, and targeted relaxation not only increase our subjective well-being but have also been proven to strengthen our immune system.

Reduce harmful habits like smoking or alcohol consumption, plenty of fresh air and sun

Both nicotine and alcohol have been proven to have a negative impact on our immune system. With nicotine, the various ingredients lead to more inflammatory processes in the body; smoking also dries out the mucous membranes and thus reduces their local barrier function. Alcohol also weakens our defenses, and changes in the immune system are detectable even 24 hours after consumption.

What benefits our immune system, on the other hand, is sunlight and plenty of fresh air. Sunlight, because it enables our body to produce vitamin D itself and also increases the activity of T-lymphocytes, the special cells that fight pathogens. And improving indoor air by regular ventilation not only increases its oxygen content but also humidifies it, which in turn is a balm for our mucous membranes.

But of course, it is also important to exercise moderation here: excessive UV exposure and air pollution each have the opposite effect on our health.

Foods that strengthen our immune defense

The lifestyle factors mentioned above all contribute to strengthening our immune system and supporting its function. But sometimes that's not enough, and our own immune defense needs an extra boost.

Immune-boosting foods

Even if we eat well and maintain a healthy lifestyle, there are times when we need additional support to stay healthy. That's when foods and home remedies that strengthen the immune system come into play. Here are some examples:

• Citrus fruits contain a lot of vitamin C.
• Dark green leafy vegetables are rich in vitamins and minerals.
• Garlic is known for its immunomodulating properties.
• Probiotics from fermented foods like yogurt or sauerkraut can promote gut health and thus the immune system.

The role of vitamins and minerals

Vitamins and minerals are essential micronutrients that support numerous bodily processes, including the functionality of the immune system. If we consume too few vitamins and minerals, it can weaken our immune system and increase our susceptibility to diseases.

For our immune defense, vitamins C and D3 are particularly important; among minerals, zinc and selenium are key. They all contribute to keeping our two protective barriers – skin and mucous membranes – healthy and functional, support cell division, and have antioxidant properties. If we lack micronutrients, our immune system may respond more slowly and the body's resistance decreases.

Special plant substances as immune boosters

In fact, there are also special plant substances that can effectively influence our body's own defense system and are known as immunomodulators. These include, among others:

• Chili, horseradish, mustard, and co. stimulate and act with the active substances they contain – capsaicin in chili, mustard oil glycosides in horseradish, mustard, wasabi, etc. – antibacterial and anti-inflammatory. In addition, they stimulate the blood circulation of the mucous membranes, our natural protective barrier against pathogens.
• Bitter substances not only strengthen our digestion, but very likely also boost our defenses. In addition, they have anti-inflammatory and antioxidant effects, which in turn can strengthen the immune system and protect against diseases. Vegetables rich in bitter substances include, for example, artichoke, eggplant, broccoli, fennel, and green peppers, as well as bitter salads like chicory, Chinese cabbage, and endive.

An innovative combination preparation for the immune system: Opti Immun®

How can one – in addition to a good, balanced diet and a healthy lifestyle with exercise, relaxation, and sufficient sleep – holistically optimally support the immune system? We at Euro Nutrador have dealt extensively with this question and developed Opti Immun® as a result of our research.

Opti Immun® is an innovative dietary supplement in which over 40 carefully selected substances are optimally combined. The nutrients, herbs, and plant extracts contained in Opti Immun® complement each other and work particularly well in this combination. The preparation effectively strengthens the immune system and promotes general health, has a vitalizing and cell-protective effect. All ingredients come from controlled quality assurance.

Interaction of essential ingredients

The composition of Opti Immun® is based on a well-thought-out concept in which carefully selected nutrients and plant extracts complement each other and mutually enhance their effects.

Vitamins and minerals

Thus, Opti Immun® contains a rich range of vitamins and minerals. These supply the body with important building blocks and protect cell structures from oxidative stress. Ingredients include, for example:

• Vitamins C and E strengthen the immune system and act as powerful antioxidants, i.e., they protect against free radicals and thus prevent cell damage, premature aging, and loss of function.
• B vitamins support the body and immune system in many ways: they optimize metabolism, energy production, and energy metabolism; they support cell growth and the formation of red blood cells; they improve nerve function, mental performance, and psychological processes; they protect skin and mucous membranes and thus the body's natural barriers.
• D vitamins are well-known modulators of the immune system; they improve its diverse protective mechanisms and immune response. Vitamin D3 is also essential for bone health.
• Selenium, magnesium, and zinc play a key role in supporting cellular processes and strengthen the body's defenses. Selenium also acts as an antioxidant in combination with vitamin A. Magnesium is important for nerve and muscle health, zinc for skin, hair, nails, and the immune system.

Plant extracts and herbs

Natural plant extracts and herbs are also part of the exclusive formula of Opti Immun®, which uses traditional knowledge for our current health needs. The secondary plant compounds contained in Opti Immun® act as natural immune boosters. They modulate the immune system in various ways, support the body's defenses, and have antioxidant effects.

The plant-based ingredients include, among others:

• Ling Zhi, also known as Reishi or shiny lacquer polypore, is an Asian mushroom traditionally used to strengthen vitality. It is attributed with immunomodulatory and life-extending effects.
• Curcuma is known for its anti-inflammatory properties and increases the overall effectiveness of the preparation.
• Bromelain, an enzyme from pineapple, supports the breakdown of proteins as a digestive enzyme.
• Plant extracts, for example from broccoli, green tea, and asparagus, provide vitamins and minerals, have antioxidant properties, and strengthen the immune system.
• Omega-3 fatty acids contribute to healthy heart function and promote cognitive functions.
• Lycopene and bioflavonoids enhance cellular protection against free radicals.

The carefully selected components contained in Opti Immun® interact in many ways and thus support the immune system holistically. The antioxidants contained strengthen the defenses and ensure the regeneration of body cells. The result: a robust immune system, optimal cell health, and improved vitality.

Use and dosage of Opti Immun®

Opti Immun® by Euro Nutrador is designed for daily use. This is intended to ensure continuous support of the immune system. For optimal effect, take the product with sufficient liquid at your morning meal. Use the product over a longer period, as regular intake of Opti Immun® especially helps to sustainably strengthen the immune system and improve defenses. Carefully observe how your body reacts to the intake.

Notes on dietary supplementation in everyday life

Dietary supplements should never replace a balanced diet but only complement it, thus being a partial aspect of comprehensive health care. In this sense, also consider that Opti Immun® works best when taken as part of a health-conscious lifestyle. Therefore, pay attention to the tips mentioned in the section Lifestyle Factors such as sufficient sleep, regular exercise, and stress management.

Basically, you should also consider that before taking a dietary supplement, it may be advisable to create an individual needs analysis. If necessary, consult your nutritionist or doctor. You should also consider possible interactions with medications and other dietary supplements.

Sources

(1) https://www.medizin1.uk-erlangen.de/forschung/arbeitsgruppen/ag-prof-c-becker/thema-darm/
(2) https://www.aerzteblatt.de/archiv/9761

Legal notice regarding health-related claims:
Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.

Legal notice regarding health-related claims:

Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.