Support the intestinal flora
Billions upon billions of microorganisms live and populate the human intestinal tract, especially the large intestine. These small creatures form what is known as the gut microbiome, also known as the intestinal flora. The microbe has a direct influence on our digestion, our overall well-being and even our state of mind, and health well-being. But how can you promote healthy intestinal flora?
A positive effect on the intestinal flora is primarily attributed to probiotics. These are living microorganisms such as lactobacilli or bifidobacteria that are naturally occurring in yogurt and other fermented foods like sauerkraut, kefir, including the air and environment that we breathe in and touch.
Beneficial microbes survive in the gastrointestinal tract, help to strengthen the function of the intestine which helps keep the not-so-good pathogens in check.
In addition to probiotics, prebiotics also supports the intestinal flora by paving the way for probiotic bacteria to thrive.
These are not microorganisms, but indigestible fiber. This includes, for example, inulin, which is found in chicory, Jerusalem artichokes, artichokes, garlic, and onions and my favorit – apple cider vinegar.
Prebiotics are then broken down or fermented by the bacteria inside the large intestine. This creates vitamins and short-chain fatty acids that have a positive effect on the intestinal environment and thus strengthen the immune system as a whole.
Nibble on berries
Berries contain a variety of vital substances that strengthen our immune system, black currants for example provide three times the amount of vitamin C compared to lemons.
The water-soluble vitamin stimulates the reproduction of immune cells that fight off bacteria and viruses.
Vitamin C also helps detect pathogens and eliminates free radicals that damage the membranes of the immune cells.
Berries also provide plenty of beneficial flavonoids as colorful plant pigments, that are responsible for the red, blue, and purple colors.
The richer the color, the higher the content of flavonoids. These dyes strengthen the immune system and help to fend off pathogens.
Avoid stress
Stressful times directly influence our immune system. brief bouts of stress can stimulate the immune system which can be good overall, however, stress that persists and is longer lasting or extremely intense and dense makes us more susceptible to infections because it weakens our immune system, and oftentimes, recovery takes a lot longer.
Chronic stress does not only occur in the workplace. People who care for the chronically ill, become unemployed, going through a divorce or put to much pressure on their shoulders can also feel overwhelmed. The result: The number of immune T- cells in the blood drops, the natural killer cells are less active.
So avoiding stress naturally strengthens the immune system. So, always striving to be optimistic and keep your cup at least half full can help you to better overcome stressful situations.
Small bouts of stress can make you stronger, and there’s not always a “life hack” for everything. I’ve found that life is a struggle and is filled with pain and suffering, but in the end, it makes us stronger and more resilient.
Movement and physical exercise are important in combating stress. It doesn’t matter whether you choose Yoga, cycling, swimming or kickboxing. The main thing is that it is fun and you enjoy it because then you will look forward to it and become healthily addicted to it!
Another way is targeted relaxation. This can be a form of autogenic training, and progressive muscle relaxation, like a walk, reading, or even cooking.
Veggie power
As complex as the tasks of the immune system is, it depends on an adequate supply of vitamins, minerals, enzymes and phytonutrients. The latter are classified as flavonoids, carotenoids, sulfides, glucosinolates, monoterpenes, polyphenols, phytoestrogens, phytosterols, saponins. These colors and flavors protect the plant against pests and diseases while keeping us healthy too.
Probably the best-known representative from the group of carotenoids, also known as beta-carotene. The vibrantly colored yellow-orange natural pigment stimulates our immune system and is found in abundance in kale, carrots, and red peppers.
Garlic also contains many beneficial, antibacterial and antimicrobrial substances including allicin from the group of sulfides that can lower the risk of infections and strengthen our immune system. Allicin is initially present in garlic in its precursor Alliin.
Whenever you peel, cut, or chop garlic the enzyme called alliinase gets released and reacts with alliin, allicin is formed.
For health-conscious folks, cabbage is also a superstar. In addition to the high vitamin C content, the vegetable provides glucosinolates, which are responsible for the typical cabbage flavor that we all love so much, these aromatic substances protect our cells from free radicals, which also promote diseases and premature aging.
In addition, all the compounds in cabbage increase in fermented sauerkraut via the process of food fermentation.
Alternate between hot and cold showers
Alternating showers are another measure you can use to strengthen your immune system. After you finish you normal warm hot shower, towards the end switch it to cool than a little bit colder.
Then, just alternate between hot and cold for a few minutes. The temperature change between hot and cold helps with immunity. The body learns to adapt better to heat and cold. This helps stimulate immune cells and reaches the mucous membranes faster and can fight pathogens better. Learn more with the Wim Hof Method.
Fresh air and sunshine
Nature’s elements including rain, wind and even colder temperatures are extremely beneficial to breath and exercise in because it helps promote optimal circulation and moisturizes all the mucous membranes.
Having moist mucous membranes in the throat and nose make it harder for pathogens to slip in and infiltrate the body.
Getting enough sunshine is also very important, because the sun ensures that we produce enough vitamin D in our skin. The “sun vitamin” is essential for maintaining and keeping our immune system functioning at a high frequency.
Fresh air is naturally also good indoors. It’s always a good idea to crack a window and ventilate the rooms regularly, (even in the winter). A good roule of thumb is to open the window for ten minutes atleast three to four times a day, or leave it cracked for longer periods of time.
Rituals and routines
Unwanted germs are often transmitted when shaking hands or when they come into contact with door handles, shopping carts or handrails. If you are on the move, you shouldn’t touch your face all the time, avoid contact with the eyes and mouth. For example; whenever I use public restrooms I’m adamant about never touching anything with my hands, including the faucet, paper dispenser and especially the door. I’ll either use a paper towel or put my hand under my shirt and use that to open the bathroom door.
Drinking enough high qaulity fluids is also important. In the cold season, our mucous membranes in the nose and throat quickly dry out. Not only fresh air but also moisture from within strengthens the natural protective barriers that naturally protect us.
We can strengthen our defenses by doing something good for ourselves on a regular basis, like daily ginger tea, or a shot of cold pressed ginger juice, you can also add this ginger tonic in with your smoothies. The top ingredient is ginger, and it helps stimulate good blood circulation and can even help you sweat a bit which carries germs out of the body, and the essential oils also have an antibacterial effect on the body.
Maintain contacts
Man is a social creature, and loneliness sooner or later leads to sometimes even to depression in many people (even introverts need contact).
However, those who sustain everlasting friendships do not feel alone, but receive much needed support, and can share the good times and the bad, the ups and downs, and reflect and help gain perspective on life.
Despite our busy lives, it is possible to keep in touch with family and friends, and with email, text and social media there’s it’s never been easier to check in and say hello from time to time. I personally have a friends that I text or call atleast every few weeks just to let them know that they’re still on my mind, despite not seeing them for years at a time.
With that said, stay conscious of time traps and rabit holes, instead of wasting time on social networks, look after real friends. Just call again instead of sending brief greetings or messages.
And, nothing beats a hand written letter, the recipient is guaranteed to be happy too.
Get enough sleep
During the day, the immune defense is in constant use. It has to check everything that gets into the body and fend off pathogens and countless foreign substances. At night, most of the substances used to defend the immune system are released and the immune system is revved up for the day.
This is one of the reasons why we feel tired and weak when we are sick. Because the body needs sleep in order to build up antibodies and fight against bacteria and viruses. People who get enough restful sleep are less likely to get sick.
Most people need atleast seven to eight hours of sleep, “ I know that I do”. The following rule of thumb is good to go by – if you can work while sitting for long periods of time without getting tired, you have found your ideal sleep schedule.
Exercise regularly
Regular exercise not only ensures fit muscles but can also strengthen our immune system. One factor here is that exercise creates short-term stress, which is a kind of exercise for the immune system.
Knowledge to take away
Our body is tirelessly defended by the immune system. The intestinal flora does its part and can be supported by probiotics and prebiotics. Berries and vegetables provide plenty of vitamin C and phytochemicals. It’s best to choose from a colorful, rainbow mix.
And lastly, always try to quiet the mind and listen to what the body needs because our bodies have a wisdom much deeper than we realize.