How can I improve my immune system during the coronavirus crisis?

A strong immune system is your body's strongest line of defense against infections and viral diseases. This is all the more true in the context of the current corona crisis that is currently sweeping the world. Unfortunately, the coronavirus crisis will keep us busy for a while yet.

However, with a strong immune system, you are ideally equipped to stand up to the coronavirus and defy it if you do catch it. Fortunately, there is a lot you can do.

Get enough exercise

The coronavirus crisis is forcing us to restrict our lives more and more. Nevertheless, you should not become lethargic, but continue to get enough exercise. Exercise not only strengthens the cardiovascular system and prevents you from gaining weight during the coronavirus crisis. It also stimulates the immune system as it is gently stimulated. How much depends on the intensity of the exercise.

If you have a home trainer, you should do a few sessions a week on it. As long as it is still permitted, you avoid large crowds and keep your distance, you should take the opportunity to go for a walk or a bike ride outside. If you live in the countryside, you have a clear advantage here.

Don't overdo it with the intensity of your training

The number of immune cells in the blood generally increases during exercise. After the end of the exercise, their number falls below the initial level, depending on the exertion. Especially in the hours after a very intensive workout, the immune system is even weakened.

Ideally, you should keep the training load moderate during the corona crisis. You should only include intensive sessions if you have enough rest time before you leave the house again.

Friday or Saturday, for example, are ideal. If you are working from home and are no longer around other people outside your home, you can of course also train intensively on other days. The only thing we wouldn't recommend is running a marathon on the treadmill, as this weakens the body's immune system over a few days.

Fill up on vitamin D

Vitamin D is one of the most important vitamins for our body - especially for our immune system. The body can produce most of our daily requirement itself with the help of sunlight and thus cover it. On the other hand, we only take in a relatively small amount through food.

You should therefore soak up as much sun as possible, as far as this is possible within the framework of the recommended protective measures. This allows the body to recharge its vitamin D stores on the first days of spring after the long winter. Vitamin D is stored in fatty tissue, among other things. This means that the vitamin D stored during the sunny season can be used by the body during the darker months of the year.

If you don't have a garden, you can also spend an hour on the balcony or, if necessary, at a window that is open when the sun is shining. Vitamin D-rich foods such as eggs and wild salmon as well as vitamin D supplements are an excellent way to boost your immune system during the coronavirus crisis.

A balanced and high-fiber diet

A rich and varied diet is worth its weight in gold for a strong immune system. Sufficient calorie intake is essential. Especially when it comes to fighting off a nasty virus, a diet is not appropriate. So make sure that you have an even energy balance.

Of course, you can also take an unplanned bulking phase - we don't yet know whether the beach vacation will work out anyway. And an oversupply of food is also a blessing for your immune system. The composition is just as important as the quantity. Proteins and healthy omega 3 and 6 fatty acids are just as important as the full range of vitamins.

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Fiber-rich foods are also beneficial as they form the nutritional basis for the intestinal flora. According to scientific findings, the latter is closely linked to the immune system. The following foods are considered to be particularly good for the immune system:

• Berries
• Broccoli
• Nuts
• Carrots
• Tomatoes
• Garlic
• Kale
• Spinach
• Citrus fruits

Drink enough

If you drink too little, you get headaches and can't concentrate. That's not really news. But did you know that not drinking enough fluids also makes you more susceptible to infections? The reason is simple: if you don't stay hydrated, your mucous membranes dry out. This gives viruses and bacteria an easy time as they cannot be removed effectively. You should therefore drink at least two liters a day. For athletes, we recommend drinking one liter per 20 kilograms of body weight.

Stop smoking

Smoking is not only generally unhealthy. Especially during the coronavirus crisis, it is an unnecessary risk factor even for young people. After all, you are drawing fire fumes and hundreds of toxins into your lungs. To put it simply, as a regular smoker, you are constantly walking around with mild bronchitis. There is no need to explain that this is not exactly beneficial in the face of a lung disease such as that caused by COVID-19. The corona crisis is therefore a good time to stop smoking.

Make sure you get a good night's sleep

During sleep, your body regenerates from exertion and stress. Those who get a good night's sleep are not only fitter and more alert, but also less susceptible to infections. This has also been proven by numerous studies. They have shown that prolonged sleep deprivation significantly reduces the number of immune cells in the blood. Depending on your sleep type, you should get between six and eight hours a night. Thanks to widespread home office use, this should at least be possible for many due to the lack of travel to the workplace.