Boosting your immune defences

Whether it’s flu or a common cold: even though winter is nearly over, viruses still have an easy time of it. That’s why it’s so important to support your body’s own immune system. Health expert Solveig Haw from DKV explains how.

Getting moving in the fresh air

It doesn’t have to be a long, intensive workout: even moderate physical activity helps to strengthen the immune system. Ideally, you should be active outdoors. This gets your circulation going, wards off tiredness and helps your body produce vitamin D. “Just 20 minutes of walking or cycling a day – ideally in sunshine – is enough,” says Solveig Haw, health expert at DKV. “If you want to do something good for your immune system, your fitness and your overall health in the long term, try to build regular exercise into your daily routine.”

A balanced diet as the foundation

What we eat and drink plays a crucial role in our health. For a strong immune system, a bal-anced diet rich in vitamins and fibre is essential. “A colourful variety of vegetables, fruit, wholegrains, pulses and nuts is ideal,” explains the health expert. Particular immune-boosting foods include broccoli, ginger, spinach, tomatoes, carrots, cabbage, garlic, grapes and citrus fruits. Health-conscious people should avoid nicotine and alcohol. And by the way: “If you eat a balanced diet, you generally don’t need to rely on food supplements,” says Haw. The exception is a vegan diet, where vitamin B12 supplementation is necessary, as it’s difficult to get enough from plant-based foods alone. This can come from supplements as well as fortified foods or toothpaste. If in doubt, vegans should seek advice from their doctor. It’s also important to drink plenty of fluids – at least two litres of water or unsweetened tea a day.

Reducing everyday stress

Persistent stress can seriously weaken the immune system. “If you want robust defences, it’s a good idea to reduce stress in everyday life,” says the DKV expert. What works best varies from person to person. Sport and physical activity always help, but mindfulness meditation, yoga or a relaxing bath can also be effective. Spending relaxed time with friends or family and allowing your-self to be “offline” now and then also helps maintain a healthy balance.

Healthy sleep

Getting enough good-quality sleep also supports the immune system. “If you regularly sleep badly, you’re not only tired and unable to concentrate – your immune defences suffer as well,” ex-plains the DKV expert. “When rest periods are too short, the body can’t regenerate properly.” For adults, seven to eight hours of sleep per night is considered ideal. A fixed evening routine can help with sleep problems. It’s also helpful to avoid using your smartphone, TV or computer shortly before going to bed.

Preventing vitamin D deficiency

During the winter, the body’s production of vitamin D is significantly reduced, so some people may develop a deficiency. Vitamin D is important for the immune system, as it helps the body fight off cold viruses, among other things. Early signs of a deficiency can include tiredness, nervous-ness, mood swings or sleep disturbances. Anyone who notices these symptoms should consult their doctor and discuss whether taking vitamin D supplements would be appropriate.