Below we share 7 valuable tips that you can start using right away!

Immunity and your health

The immune system is a complex network of cells, tissues, and organs that work together to protect your body from harmful invaders like viruses and bacteria . When your immune system is functioning well, you usually don't notice any signs of it. But a weakened immune system can make you more susceptible to illness.

To prevent this, it's important to properly support your immunity— your body's ability to defend itself . This can be done in various ways, and it starts with being aware of your lifestyle.

1. Ensure good quality sleep

Sleep is one of the most important factors in strengthening your immune system. During deep sleep, your body produces essential immune cells like cytokines , which fight infection and regulate inflammation. Chronic sleep deprivation can lead to a decrease in these immune cells, making you more susceptible to illness.

Tips: Make sure you get at least 7 to 8 hours of sleep every night. Avoid blue light from screens for at least an hour before bedtime and consider relaxation exercises like meditation or breathing exercises to improve your sleep. Want more tips? Read this blog post .

2. Exercise sufficiently and consciously

Exercise plays a vital role in boosting your immune system. Regular exercise promotes blood circulation , which ensures more efficient transport of immune cells throughout the body. This helps your body recognize and attack potential pathogens more quickly.

Our tip: Try to exercise for at least 30 minutes a day. This can range from walking to yoga ( read here: Yoga for Beginners: 10 Frequently Asked Questions Answered ), or more intense exercises like strength training or cardio. It's also important to vary your exercise so that both your muscles and your immune system are optimally challenged.

3. Nutrition and immune system: eat plenty of zinc-rich foods

Nutrition forms the foundation of a strong immune system. A varied and healthy diet is important to provide your immune system with the right building blocks. Zinc, for example, is a mineral that plays a major role in the normal functioning of the immune system. It helps produce immune cells and supports wound healing .

Tip: Foods rich in zinc include oysters, beef, pumpkin seeds, and cashews. You can also opt for a good zinc supplement [ click here ] to ensure your daily intake.

4. Reduce stress and relax

Chronic stress is one of the immune system's greatest enemies. When you're stressed, your body produces cortisol , a hormone that suppresses the immune system. Long-term exposure to high levels of cortisol can weaken your immune system, making it less able to fight off disease.

Tip: Make sure you have regular moments of relaxation. This can range from a walk in nature, yoga, or meditation, to simply taking some time for yourself. Consciously seeking out rest helps your immune system regain its balance. Read our tip: Reducing stress in a stressful society.  

5. Get enough sunlight

Vitamin D , also known as the " sunshine vitamin ," plays an important role in the immune system. It promotes the production of immune cells and protects the body against infections. Especially during the fall and winter months , when the sun shines less, a vitamin D deficiency can weaken your immune system.

Tip: Try to spend at least 20 minutes outside every day, even if the sun isn't shining brightly. During the colder months, it's a good idea to take a vitamin D supplement to keep your immune system functioning optimally.

6. Monitor your state of mind: healthy mindset, healthy gut

Did you know that your gut directly influences your immune system? A large portion (80%) of your immune cells are located in your gut. That's why healthy gut flora is incredibly important for supporting your immune system. What you eat and how you feel directly impacts the bacteria in your gut, which in turn affects your immunity.

Tip: Maintain a healthy mindset by regularly doing things that truly bring you joy (in the long run) or practicing breathing exercises. This not only helps reduce stress but also promotes digestion and therefore the health of your gut and immune system. Read more in this blog post.

7. Seek out the cold: cold training

Cold training , such as taking cold showers or diving into icy water , is becoming increasingly popular due to its benefits for the immune system.

Exposure to cold temperatures stimulates the production of white blood cells, which help fight infection. It can also help reduce inflammation and boost your energy levels. Just Google: Wim Hof

Tip: Start slowly, for example, by alternating between hot and cold water while showering. This way, you gradually train your body to adjust to the cold.

PS: A small side note for all women: during your period, cold showers can cause additional stress and worsen cramps, as your body needs more warmth and rest during this time. Warm showers are more helpful for relaxation and symptom relief.

Extra: Nutrition and the immune system

In addition to the tips mentioned above, it's also important to consider your diet. Here are 4 superfoods that will give your immune system an extra boost:

1. Blueberries – These small berries are packed with antioxidants like anthocyanins, which support your immune system and reduce inflammation. They especially help protect your respiratory tract from infection.

2. Pumpkin seeds are a great source of zinc , a mineral essential for immune health. Zinc supports immune cell production and helps the body fight infection. Just a handful of pumpkin seeds a day can contribute to healthy zinc levels in your body.

   Add them to your salad, yogurt or eat them as a snack to easily include more zinc in your diet.

3. Ginger – This powerful herb is known for its anti-inflammatory and antioxidant properties . Ginger can help protect the body from harmful bacteria and viruses.

4. Fatty fish – Salmon, mackerel, and sardines are rich in omega-3 fatty acids , which help regulate inflammation in the body. Regular consumption can help reduce the risk of autoimmune diseases.

A new supplement with zinc and ginger is a combination that strengthens your immune system. Zinc plays a key role in immune cell production, while ginger helps the body fight inflammation and infection .