In times of Corona, we want to strengthen our immune system particularly efficiently. With these simple habits, it becomes a breeze.
We are currently doing a lot of things to keep ourselves healthy. Frequent hand washing is just one of the issues. But to make the immune system strong over the long term, you need a little more. The thing about the immune system is, unfortunately, it’s not suddenly strengthened overnight. It takes time to get used to a change. If someone in your area is sick, there is no point in eating only vitamins for a week. But you can use it to help your immune system make certain lifestyle changes.
Make a sleep routine
The body needs at least 7-8 hours of sleep per night. Sleep is the most important indicator of a strong immune system. People who slept 6 hours or less a week were four times more likely to have a cold when exposed to a virus than people who slept 7 hours or more. During a night of restful sleep, the body regains its strength and can strengthen the immune system.
Magnesium helps the body and brain relax. This is why magnesium is particularly suitable for dinner because it promotes good and restful sleep. Magnesium-rich meals could include spinach, beans, or nuts.
Sleep in cool temperatures
We recommend sleeping in cool temperatures. At a room temperature of 18-19 degrees, you will fall asleep faster and you will have a noticeably more restful sleep. The next day you will feel much fresher and better. So ventilate again before going to bed and make sure that all electronic devices are switched off because they also warm up the room.
Lower the stress level
It is well known that stress triggers the release of cortisol. This is a stress hormone that activates metabolic processes and thus provides the body with energy. When the secretion of this hormone is high, the immune system is not as active. The body then sends all of its resources to fight stress and neglects the immune system. In order to escape the stress of everyday life, it sometimes helps to make a daily to-do list. It is important that only what should be done that day is written on it. You shouldn’t worry about what has to be done all week. We recommend practicing mindfulness meditation to reduce your stress levels.
A good workout causes muscle soreness and thus inflammation in the body. But these are positive and good inflammations. Sufficient exercise keeps the body on its toes and strengthens the immune system. Many studies have already shown that people who exercise regularly develop more T cells than those who do not exercise. These cells, also called T lymphocytes, are a group of white blood cells that help the immune system. Exercising regularly also helps reduce stress. However, too much training is counterproductive again because overexertion of the body can hinder the immune system.