In times when rising emissions and pandemics seem to be the order of the day, our health is probably our most precious asset. The immune system acts as the body's own shield, taking on pathogens and allowing us a vital, active everyday life.
If you also suffer from a permanently runny nose, often feel tired and run down, or simply want to do something for yourself and your body, you're in exactly the right place at frank juice! Here you'll learn everything about how the immune system works and get 5 simple and effective tips to strengthen your immune system.
What is the immune system & how does it work?
Our immune system is divided into "innate" immune defence and "acquired" immune defence, which only develops through certain pathogens such as viruses and bacteria, i.e. through the formation of antibodies, and often makes us immune to these illnesses after a single bout.
Innate immune defence consists of defences that we can't gain more of, but that we can still strengthen in a targeted way through a healthy lifestyle and the following 5 tips. We're talking here about things like our skin, mucous membranes, stomach acid and the white blood cells, which are essential for protection against pathogens and for strengthening the immune system.
Building a healthy immune system: 5 effective tips
„How do I strengthen my immune system?“ You probably asked yourself this question at the start of this article. By now, though, you may have noticed that it could also be rephrased as „How do I get healthy?“.
Because anyone who keeps themselves healthy, takes their body's signals seriously and has no chronic illness usually also has a strong immune system automatically.
Tip 1: Strong defences through a balanced diet
Probably the most important point for strengthening the immune system is a balanced diet. From amino acids through selenium, iron and zinc to all the vitamins and omega-3 fatty acids, every nutrient has its reason for being and different positive effects on our body's own immune defence.
That's why it's important to eat as varied a diet as possible and include plenty of vegetables, fruit, wholegrain products, plant-based fats and protein-rich foods in your diet.
If you want to specifically strengthen your immune system and protect it from bacteria, germs and inflammation, spicy, circulation-boosting foods such as garlic, chilli and ginger are especially recommended. In this context, why not try our spicy Ginger Shots!
Tip 2: Juice Cleanse & interval fasting with frank juice
A fluid intake of at least 2 litres a day is important for the body. If you combine this with valuable vitamins, nutrients and intermittent fasting, you get the perfect mix for your immune system!
With the Juice Cleanse from frank juice, through cold-pressed fruit and vegetable juices and going without processed foods high in sugar and fat, you get the chance to relieve your gut. The time out you give your gut with a fasting cleanse also gives your defences the chance to get stronger.
Combined with our 5:2 interval fasting programme, your body is set to reset and your cells learn to cleanse themselves again; this is called autophagy, which is indispensable for a healthy immune system.
Tip 3: Soak up the sun & exercise in the fresh air
If you spend a lot of time in the sun, you can form vitamin D more easily, a nutrient that provides not only a good mood but also healthy bones and a strong immune system. If you also do light exercise in the fresh air or go for regular walks, you improve oxygen uptake and break down stress hormones that can have a negative effect on the immune system.
Tip 4: Enough rest for a positive mindset
Studies have shown that lasting psychological and physical stress can cause illnesses that can be traced back to a weak immune system. This is why the well-known work-life balance is so important for strengthening your immune system. For this you should build into your daily life enough night-time sleep of 7 to 8 hours, work breaks, and clear rest and after-work times.
Tip 5: Toughening up the body with sauna & contrast showers
To strengthen the immune system without medication, many experts swear by sauna sessions, contrast showers or even ice baths. The idea is to briefly expose the body to extreme temperatures in order to get it used to strong temperature swings and thereby build a strong immune system. These rituals also stimulate circulation, which mobilises the white blood cells and thus strengthens immune defence.
Always ill? Common reasons for a weak immune system
Are you constantly ill even though you eat healthily, drink plenty and get outside every day? Besides certain metabolic diseases and immunosuppressive conditions, a weak immune system can have other causes too, which we'd like to list below. To rule out more serious causes, we also recommend seeing a doctor; often a full blood count already shows which deficiencies or illnesses are behind a weakened immune system.
Alcohol & nicotine weaken our defences
Anyone who regularly consumes intoxicants like alcohol, nicotine or other drugs isn't doing their body, and especially their immune system, any favours. The metabolism is constantly running at full speed to break down and excrete these substances as quickly as possible.
The immune system then can't cope as easily with additional pathogens such as flu viruses, bacteria, fungi or parasites. Smoking also damages the lungs and airways, which in the long run encourages the development of chronic lung inflammation.
Age-related weak immune system in children & seniors
Age can also be a reason for a weakened immune system. Children in particular often suffer from colds and other infectious illnesses. At first this isn't unusual and even strengthens the acquired immune defence mentioned at the beginning.
But older people are also more susceptible, especially to unfamiliar pathogens, because the production of white blood cells, i.e. B and T cells, declines. This is due to the shrinking of the thymus gland and the conversion of certain bone marrow cells into fat cells.
In older age especially, a healthy lifestyle is therefore the be-all and end-all. Our frank. intermittent fasting programme and our popular juice cleanse are suitable for all age groups and can have a positive effect on the body's wellbeing, and therefore on health, well into old age.
Mind vs. body: grief & stress affect the immune system
People who suffer from burnout, depression or constant stress and grief often also show a weakened immune defence. This is mainly down to lack of sleep, reduced appetite and constant lack of drive.
These typical signs of mental health problems encourage a weak immune system, which in turn can lead to withdrawal and make the grief worse. To break this cycle, both psychotherapy and support from a general practitioner make sense.
Conclusion: Strengthen your immune system with a healthy lifestyle
Mobilising your body's own defences and strengthening them for good is no rocket science. If you fill your everyday life with fun and joy, a healthy diet and enough rest, you've already mastered the most important steps towards a healthy immune system.
To stay vital well into old age and fend off illness successfully, exercise in the fresh air and giving up bad habits like smoking or regular alcohol consumption are highly recommended.
To support your immune system and give your body a fresh start, we recommend our frank juice juice cleanse combined with the promising 5:2 intermittent fasting. That way you can fend off colds even better in future and may get over annoying flu-like infections more quickly!
