More than 70% of our immune cells are located in the intestinal mucosa. And 500 or so different types of bacteria that live in the intestine are also supposed to be able to drive out unwelcome intruders. Thinking about the intestine as the key to our health is justified because it makes a significant contribution to an immune system that is ready to ward off attackers!

A healthy intestinal flora is mainly based on a healthy and balanced diet: Natural yoghurt or kefir in particular are considered beneficial as probiotic foods, as the lactic acid bacteria they contain are among the most desirable microorganisms. Foods high in plant fibre (such as fresh fruit and vegetables or whole grain products) also support the intestinal flora, as they can serve as food for the beneficial types of bacteria.

The immune system works most effectively at night. It is also exposed to the fewest attacks from outside during this time and can concentrate entirely on destroying unwanted intruders. Studies at the University of Pennsylvania have even shown that one night’s sleep being reduced to four hours can impair the immune system after only 12 days: In the experiment, there was an increase in inflammatory markers that are associated with diabetes, arteriosclerosis and ultimately cardiovascular disease. So getting enough sleep is not only important for memory and concentration, but also for physical health.

The immune system is more closely linked to the central nervous system than previously thought. Regular exercise and sport can stimulate the immune system and promote stress resistance. Experts recommend moderate endurance training to activate phagocytes and killer cells. Just three hours of jogging per week is enough to improve the function of the immune cells. Too much, on the other hand, is rather harmful: After physical overload, our susceptibility to infections is even increased within a certain period of time. If are already suffering from an infection, you should not never keep exercising to avoid any further risks to your health!

Cold showers or contrast baths are certainly not to everyone’s taste, but regular visits to the sauna can also be beneficial and are a relaxing wellness activity for the body and mind. The extreme temperature stimuli train the body to adapt more quickly to heat or cold and thus promote its resistance, even if they have no direct influence on the immune cells.

The mucous membranes are particularly vulnerable to attacks by viruses and bacteria: The cold and the heating air in winter dry them out and weaken them even more. Products such as seawater spray or inhalations can be useful tools for this.

The solution can also be really simple: Regular and thorough hand washing is the best preventive measure against colds! Not only the palms, but also the backs of the hands, the fingertips and the spaces between the fingers should be soaped up thoroughly and rinsed. If a family member is ill, you should keep your distance from them if possible and household objects as well as surfaces should be thoroughly cleaned and disinfected on a regular basis.