Welcome to my podcast “Immunity on the Bounty."
Today’s podcast follows up on my blog "Tissues Anybody? How Your Immune System Does Not Only Protect You From The Common Cold".
Our immune system protects us from harmful substances, pathogenic cell changes, and pathogens such as viruses, bacteria, and fungi. The stronger the immune system, the lower the risk of colds, flu, or other infections.
This podcast expands on how the immune system works and how you can strengthen it. A healthy lifestyle ensures a strong immune system. This fights viruses, bacteria, and other germs. In this podcast you will learn everything there is to know how to strengthen your immune system! It's never too late to boost your body's natural defenses.
Immunity on the Bounty | Strengthen your immune system with 10 simple tips
Welcome to my podcast “Immunity on the Bounty”. I hope you all had a great, healthful, and productive week. As always, you can check out my Living Well Community page on Facebook to look for ideas and tips on how to live a healthy, rewarding and above all, happy life. If you’re a new listener don’t forget to subscribe to this podcast, so you’ll be notified about my upcoming episodes. You can also join my blog that precedes each podcast by clicking on the link in my show notes.
Today’s podcast follows up on my blog “Tissues anybody?” how to help you boost your immune system and fight common illnesses.
But before I go on, I want to give you my google buster question for this podcast. Can you rely on supplements alone to boost your immunity? As always, I will give you my answer at the end of the podcast or you will find it on my Facebook group “The Living Well Community”.
Do you have a friend or know someone who never gets sick? What’s their secret?
Every now and then one pops up at work, down the local bar, in the park, outside the school gate, or in your own family’s circle. The person who claims never to get sick. Colds brush past them without leaving so much as a sniffle. They laugh in the flushed face of flu, spray hand sanitizer in the rheumy eyes of infection, and never take a day off work. They appear to be superhuman, with the kind of kickass immune systems the rest of us mere ailing mortals can only dream about as we dissolve another 1,000mg vitamin C tablet and hope for the best. What are their secrets? Can we become more like them? Do they even exist?
Researchers are still unsure about this phenomenon, but all agree that a healthy immune system offers protection. In short, the main task of the immune system is to defend against pathogens and other foreign substances. Health-conscious people have trusted the bounty of nutrients found in nature for decades, if not centuries and millennia. A healthful diet combined with moderate activity offers a bounty of benefits to support a healthy, well-functioning immune system. Scientists aren’t sure exactly how exercise helps strengthen the immune system. Studies show that people who exercise have better-functioning white blood cells (the ones that help fight off infection) than people who don’t exercise.
Besides a healthy diet and sufficient exercise, sleep as well as reduced stress, alcohol, and smoking, are very important for the immune system.
Vitamin A, vitamin D, vitamin C, vitamin B6, folic acid and vitamin B12 as well as iron, copper, selenium, and zinc contribute to the normal functioning of the immune system.
Good home remedies for a cold are honey, ginger tea, chicken soup, and natural herbs such as lavender, valerian, or sage.
What can you do to strengthen your immune system? I’ll show you how you can boost your immune system with my 10 tips at the end of the podcast. You will also find out which vitamins and minerals are important to support the immune system and should therefore not be missing from a balanced diet.
Why is strengthening the immune system important?
The immune system is our body's defense and surveillance system, which is made up of a highly complex network of organs and tissues. The most important organs and tissues involved are the lymphatic system, the thymus, the bone marrow, the spleen, the intestines, the skin, and the mucous membranes as well as specialized immune cells and messenger elements. The main task of the immune system is to defend against pathogens and other foreign substances.
Since our body is exposed to various pathogens such as bacteria, viruses, fungi, or parasites on a daily basis, our immune system works around the clock to protect the organism from infections and diseases. For a well-functioning immune system, you should therefore strengthen your immune system throughout the year.
How does the immune system work?
The immune defense is based on a nonspecific, innate and specific, acquired defense system. The nonspecific defense system – also known as the natural defense or as I already mentioned innate immune system – and as the first line of defense has anatomical barriers such as skin, mucous membranes, cilia, tears, saliva, stomach acid, and urine, which prevent pathogens or foreign substances from penetrating or spreading. On the other hand, as the second line of defense, immune cells such as white blood cells (called leukocytes) and scavenger cells (called macrophages) render the pathogens harmless by enclosing them and then digesting them. For example, when you cut through skin, a group of white cells called macrophages rush to the site to engulf and destroy any harmful bacteria that could enter the cut, causing inflammation and swelling in the process.
The third is the adaptive immune system. While the innate immune system fights all foreign pathogens, the specific defense system is directed against already "known" pathogens. Thanks to the so-called B and T cells (lymphocytes; a subgroup of white blood cells), the specific defense system is able to “remember” recurring antigens (or pathogens) and to quickly and effectively defend itself against a new infection with the help of antibodies formed to react. Therefore, it is also referred to as "intelligent" defense and the acquired or adaptive immune system. If the innate system is overwhelmed by or ineffective at repelling an invader, the third line of defense comes into play. This is a highly sophisticated system, which protects us against more complex assaults by, for example, viruses.
What are the causes of an imbalanced immune system?
Various factors can contribute to making our immune system more susceptible to pathogens. Listen and I will show you in which life circumstances it can be important to pay attention to your own body and to protect it preventively in order to strengthen your immune system.
Causes of an imbalanced immune system:
Long-term stress impairs the immune system as a whole. In stressful situations, our body releases more stress hormones (mainly adrenaline, noradrenaline, and cortisol). At the same time, the immune system produces more immune cells to protect us from diseases and infections. If our body cannot recover sufficiently after a stress phase, this leads to a permanent strain on the organism, whereby the stress hormone level rises disproportionately, and the number and activity of the immune cells decrease. Chronic stress means that our immune system is permanently weakened and more susceptible to pathogens such as viruses.
Lack of exercise and overexertion from sport can weaken the immune system, which is why a healthy balance between activities such as exercise or a sport and rest is crucial for a strong defense. While moderate exercise training improves the formation and activation of immune cells, too little exercise limits the functionality of the immune system. In the case of overtraining and insufficient regeneration time, the immune system is suppressed due to the permanent release of stress hormones, which then increases the risk of infection.
Carrying excessive weight around the middle has been associated with compromised immune function, chronic inflammation, and an increased risk of infection.
Too little sleep (for example when you continually sleep less than six hours a day) favors the release of stress hormones, which in turn suppress the immune system.
Dehydration means that our mucous membranes are not protected by a liquid film and pathogens can penetrate more easily. At the same time, the elimination of pollutants is not sufficiently guaranteed.
Alcohol consumption causes important parts of the immune system to be deactivated for at least 24 hours.
Smoking weakens our defenses by reducing the number of immune cells and antibodies in the blood.
Dry air dries out the mucous membranes in the nose and throat, making it easier for pathogens to enter the body.
Nutrient deficiencies mean that our body lacks vitamins and minerals that contribute to the normal functioning of the immune system.
Consuming 100 grams of sugar or more (that's about the amount in a liter bottle or 3 cans of a soft drink like cola or apple juice) can severely impair the white blood cells' ability to attack bacteria and viruses for up to five hours.
Do you recognize some of the above causes from everyday life? Well, that’s where immunity on the bounty comes into play. The bounty of nature helps to boost our defenses.
What we eat can support the immune system and help to ensure it’s in good working order, particularly when we are stressed or have a severe work or training schedule.
Making the right food choices, getting enough exercise and managing our stress can positively help to strengthen our natural defenses.
The immune system needs well over 20 different micronutrients to function properly. Normally, we get enough nutrients from foods rather than from high-dose supplements, which sometimes do more harm than good.
With these simple tips, I’m giving you now, you can bring your immune system back into balance!
Vitamins & minerals for the immune system
A sufficient supply of vitamins and minerals is important for all body systems - including the immune system: vitamin A, vitamin D, vitamin C, vitamin B6, folic acid, and vitamin B12, as well as iron, copper, selenium, and zinc, contribute to the normal function of the immune system. A balanced diet with a high proportion of fruit and vegetables can ensure the absorption of the essential nutrients for the immune system.
Let me explain why vitamins and minerals are so important for the immune system and which functions the individual micronutrients have in building and boosting the immune system.
These vitamins and minerals are of particular importance for the immune system:
Vitamin C
Also known as ascorbic acid, vitamin C is the first thing that comes to mind when it comes to the immune system. Because the water-soluble vitamin, which is involved in many processes in the human body, contributes to the normal functioning of the immune system. And that especially during and after intense physical activity. The most important sources of vitamin C are vegetables, fruit, and yes, potatoes.
Vitamin D
This vitamin, which is often referred to as the sunshine vitamin, is a true all-rounder among vitamins and is involved in numerous metabolic processes in the body, including in muscles, bones, and the immune system. Vitamin D foods are for example fish, avocado, and mushrooms.
Vitamin B complex
Vitamin B6, vitamin B9 (folic acid) and vitamin B12 contribute to normal blood formation and normal functioning of the immune system. Vitamin B6 is found in numerous foods such as meat, fish, vegetables, and whole-grain products. Various types of vegetables and legumes are particularly rich in folic acid. Vitamin B12 is found almost exclusively in animal foods such as meat, fish, milk, and dairy products.
Vitamin A
Another vitamin that helps your immune system function normally is the fat-soluble vitamin A. Concentrations of Vitamin A are highest in liver and fish oils. Most dietary Vitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils. The top food sources of vitamin A in the U.S. diet include dairy products, liver, fish, and fortified cereals; the top sources of Vitamin A include carrots, broccoli, cantaloupe, and squash.
Iron: As a component of numerous enzymes and protein complexes, iron contributes to the normal functioning of the immune system. Furthermore, the trace element helps to reduce tiredness and fatigue. Foods such as meat, grain products, nuts, and selected types of vegetables are good suppliers of iron.
Copper: The trace element copper also contributes to the normal functioning of the immune system, as it is involved in the cell-mediated immune response. Rich sources of copper include shellfish, legumes, whole grains, nuts, and cocoa.
Selenium: This essential trace element contributes to the normal functioning of the immune system by stimulating antibody production. In food, selenium is mainly found in fish and meat, but also in legumes and nuts.
Zinc: This essential mineral is involved in numerous metabolic processes throughout the body and thus also contributes to the normal functioning of the immune system. Important sources of zinc are meat, eggs, milk, and milk products as well as whole grain products, nuts, and oilseeds.
Probiotics
The intestine is composed of three kinds of defense that work together: good bacteria, the intestinal wall, and the immune system. To express their benefits, probiotics in foods must reach the intestine in sufficient quantities and so resist the effects of stomach acids. Certain strains of probiotics have been shown to reduce the duration of respiratory infections. Other strains balance the intestinal microbiome, which helps support normal digestive and immune health. You can boost friendly gut bacteria by consuming low-fat probiotic milk, yogurts, and other dairy items.
Protective vitamins, minerals, and other components found in fruit, vegetables, herbs, and spices are called phytonutrients. A steady and consistent intake of these phytonutrients helps to keep our immune systems working properly.
Aim to eat at least two pieces of fruit and three to five vegetable servings a day to get a complete complement of vitamins and minerals for immune health. In particular, mushrooms help in the production of white blood cells.
Research suggests that the phytonutrients found in mushrooms such as shiitake and maitake can help white blood cells to act more aggressively against foreign bacteria.
Now, here is how to boost your immune system naturally with my 10 simple tips
You should start strengthening your immune system and defenses in good time so that you can stay fit and healthy throughout the year. Because the sooner we take care of our immune system, the lower the risk of catching a cold or flu. How strong or vulnerable our immune system is to diseases and infections depends on various factors. If you want to know how to strengthen an unbalanced immune system and build new defenses, then you’re listening to the right podcast. With these 10 tips, I’m giving you now, you can naturally strengthen your immune system.
1. Reduce stress
2. Regular exercise in the fresh air
3. Soak up sunlight and vitamin D
4. Restful sleep for new energy
5. Balanced nutrition
6. Appropriate nutritional supplements
7. Adequate hydration
8. Wash hands several times a day
9. Ventilate regularly
10. Alcohol and smoking in moderation
Let me explain why these tips work and how you can implement them.
Tip 1: Strengthen the immune system by reducing stress
Constant stress weakens the immune system and increases susceptibility to infections. Therefore, you should make sure to strengthen your immune system with the help of relaxation exercises such as meditation, yoga or autogenic training, especially in stressful situations. In order to reduce stress, it is important that you know your priorities, are able to say no, and allow yourself longer rest periods of at least two hours, both at work and in the evening or during the weekend.
Tip 2: Strengthen your immune system through regular exercise
Regular exercise not only gets the circulation going but also increases stress resistance and strengthens the immune system. A moderate exercise of 30 to 45 minutes per day, preferably in fresh air and with a heart rate of 180 beats per minute minus age (rule of thumb for optimal training heart rate) is enough to strengthen your immune system. No heart rate monitor? Check your breathing. You should still be able to hold a conversation but catch your breath after 4 or 5 words. Endurance sports such as jogging, walking, hiking, swimming or cycling are best suited for this. But be careful: Too much exercise can quickly degenerate into negative stress and temporarily weaken the immune system.
OTS, short for overtraining syndrome, happens when an athlete, recreational or professional, fails to recover adequately from training or competition. The symptoms are due to a combination of changes in hormones, suppression of the immune system (which decreases the athlete’s ability to fight infection), physical fatigue, and psychological changes. Risk factors include specializing in a single sport, sudden increases in training (like that New Year’s resolution to hit the gym 5 days a week), participation in endurance sports, low self-esteem, and parental, peer and coaching pressure to perform.
Tip 3: Sunshine and vitamin D are good for the immune system
Our immune system is particularly happy about sufficient sunlight. Sunlight not only puts you in a good mood but also ensures that your body produces vitamin D, which plays an important role in strengthening the immune system. In the cold and sunless months from October to March, however, the intensity of the sun's radiation is too weak for the body's own vitamin D formation in the skin. And it is precisely during this time that the body needs particularly strong defenses. Therefore, people who are hardly or not at all outdoors, who work in an office during the day or night shifts, should make sure they have an adequate vitamin D supply. This also applies to older people, because vitamin D formation decreases significantly with age.
In all these cases, it is recommended – after prior consultation with a doctor – to take vitamin D supplements. Vitamin D drops are particularly popular because they can be dosed individually, are easy to swallow, and are suitable for the whole family.
Tip 4: Natural strengthening of the immune system through sufficient sleep
"Sleep well" - you've probably heard this saying before. But did you also know that the body's defenses are closely related to the duration and quality of sleep? When we sleep, the number of natural immune cells that our body needs to defend itself increases. Thus, you can strengthen your immune system through restful sleep with an average sleep duration of 7 to 8 hours.
Tip 5: Strengthen the immune system with suitable foods
A healthy and balanced diet is ideal for strengthening your immune system. It provides essential nutrients for the immune system and supports the immune system as well. If you want to strengthen your immune system in the long term, you should make your food selection varied.
Which foods can you use to strengthen your immune system and what should you consider?
Because this is so important, I want to repeat this again.
Eat lots of fruit and vegetables because they contain important vitamins for the immune system such as vitamin A, vitamin C, vitamin B6 and folic acid.
Eat grains, legumes, nuts, meat, fish, milk, and dairy products regularly because they are good suppliers of vitamin D, vitamin B12, as well as iron, copper, selenium and zinc.
Choose fresh ingredients, as important nutrients can be lost through storage and processing.
My tip for a healthy start to the day: Warm oatmeal is an ideal breakfast for the cold season because, in addition to a high proportion of carbohydrates, protein, and soluble fiber, oatmeal contains essential trace elements such as iron and zinc. In combination with fresh fruit like apricots, for example, you take in additional vitamins A and C. Like I say, Immunity on the Bounty (of nutrients, that is).
Tip 6: Dietary supplements for the immune system
A nutrient deficiency can occur when the body is not sufficiently supplied with essential nutrients due to an increased need for nutrients or an unbalanced, unhealthy diet. It can make sense to specifically strengthen the immune system with food supplements, especially for people who eat little fruit and vegetables or who have difficulties implementing my tips.
Multivitamin tablets can be a convenient addition to the daily diet when dietary intake of essential vitamins and minerals is insufficient or when the need is increased due to certain factors such as stress, age, high levels of physical activity, excessive nicotine, and alcohol consumption, or chronic illness.
Before taking any dietary supplements or other means to strengthen the immune system, you should always seek medical advice from your physician. And always remember, a supplement is to supplement a healthy diet. Think of it as a booster for a healthy immune system.
Tip 7: Strengthen the immune system with sufficient liquid
Drinking 1.5 to 2 liters (about 6 to 8 cups) a day is important to maintain our body's natural protective barriers. If water is too boring for you, you can diversify your daily fluid intake with unsweetened herbal tea and fruit tea or diluted fruit or vegetable juices.
For example, I buy 1-liter (32 oz) bottles of smart water (this is water that has been enriched with electrolytes) and simply add a teabag of fruity tea to it. This way I get the benefits of tea leaves and spices as well as better-tasting water.
By the way: If you find it difficult to eat the recommended five portions of fruit and vegetables a day, you can occasionally replace one portion of vegetables with 6 to 8 oz (about a cup) of vegetable juice or one portion of fruit with 6 to 8 oz of fruit juice.
Tip 8: Build up the immune system with the right hygiene
With the right hygiene and precautionary measures, you can protect yourself from pathogens. You should pay particular attention to the cleanliness of your hands and wash them several times a day under running water for at least 30 seconds with soap and then dry them thoroughly. On the go or at work, you can use hand sanitizer for extra protection.
When many people come together - be it in an open-plan office, on the train, or at a concert - you run the risk of encountering a person with a cold who spreads the virus by droplet infection through coughing or sneezing. We can hardly protect ourselves against this, but there are precautionary measures that you can take:
Keep a distance of 4 to 6 feet
Avoid close physical contact such as handshakes or hugs
And when you have a cold, don't sneeze into your hands, but into the crook of your arm
Tip 9: Strengthen the immune system through regular airing
To ensure that your mucous membranes in your nose and throat do not dry out due to insufficient humidity in closed rooms - especially in open-plan offices and in winter - you should ventilate your room regularly or at least three times a day for ten minutes each time with the window wide open.
My tip for relaxation in between: During lunch break or on weekends, a walk in fresh air can be very relaxing and help strengthen your immune system and defenses.
Tip 10: Strengthen the immune system by moderating your consumption of alcohol and smoking. It is not for nothing that doctors and health officials emphasize that smoking and excessive alcohol consumption damage our body and therefore weaken our immune system. If you want to build a strong immune system and, of course, better health, you should therefore give up smoking completely and only enjoy alcohol in moderation.
Do you want some SOS tips when you have a cold? Then listen up!
My10 tips will help you to preventively strengthen your immune system. But what can you do if you do catch a cold? Proven home remedies to strengthen the immune system and counteract a cold are for example honey, ginger tea, and chicken soup. While honey is a treat for the throat, the essential oils contained in ginger support the immune system.
And the chicken soup? Scientists at the Nebraska Medical Center found that chicken soup has a mild anti-inflammatory effect that may help relieve symptomatic upper respiratory tract infections. When we have a cold, our body forms defense cells or white blood cells. However, if the white blood cells are in excess, they are increasingly transported into the mucous membranes, which causes the nasal mucosa to swell. According to the study, chicken soup should reduce the transport of these cells, which causes the mucous membranes to go down again. However, it was not possible to clarify which ingredients in the chicken soup are responsible for the observed effects. So, enjoy grandma’s chicken soup. Check out my website beyondyourscale.com for recipes.
You should also make sure that you drink enough fluids (at least 8 cups a day) and eat lots of fruit and vegetables when you have a cold. You should also avoid stress and allow yourself enough sleep and rest. Herbal remedies (often found in herbal teas and essential oils) such as lavender, hops, rosehip, valerian, ginseng, lemon balm, chamomile, licorice root, and sage help you to relax, with which you can also strengthen your immune system.
How can I strengthen my immune system after the flu?
The cold is gone and you can now throw yourself back into work full of energy? Not so fast! Especially after a cold or flu, it is important that we rebuild our immune system and take preventive measures. In the beginning, you should take it easy and integrate sufficient relaxation phases into your everyday life. Short walks in fresh air promote blood circulation and support your body after an infection.
So, in order to fight the common cold, you should at first use home remedies or herbal medicines and only use medicines, whether over the counter or prescription, in case of stronger symptoms and in consultation with a physician. Most drugs only suppress the symptoms such as fever, cough, blocked airways, headache, and body aches, but do not fight the causes of a cold or flu.
Here you have it. Boost and strengthen your immunity with the bounty of what nature gives you. Don’t wait until it is too late. If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include nature’s powerful immune system boosters. Supplements alone will not cure or prevent disease. Feeding your body healthful foods will help keep your immune system strong, along with regular exercise, preferably in fresh air to soak up some oxygen and sunlight, less stress, adequate hydration and restful sleep. Don’t forget to vent your home on a regular basis, to wash your hands when you come in from the outside and to moderate your alcohol consumption.
I hope you now have a better understanding of how your immune system works and what you can do to boost and strengthen your immunity naturally. My tips should give you a bounty of ideas and serve as a great start to protect you and your family from the common cold, flu, or other illnesses.
For now, I wish you all the best, and always remember, you may not have a lot of control over how your immune system functions, but there are many ways to keep you and your family from getting sick.
Now it's your turn:
You have now received my 10 tips how to boost and strengthen your immune system. What will you do? Tell me on my Facebook group “The Living Well Community”. Also, share this podcast with your friends so you can tell them what resolutions you're going to make and learn what resolutions they have. If you want to see a transcript of this podcast check the link in the show notes to download a copy. Just leave me your email. Thank you!
For now, I want to wish you a happy and most of all, healthy and productive week. I hope I can be part of your journey and help you to succeed in all areas of life.
And here is today’s answer to my google buster question “Can you rely on supplements alone to boost your immunity?”
There’s no single pill or supplement you can take to boost your immune system. Instead, adopting these healthy living habits can help improve your immunity for a lifetime.
Go for a walk: Sitting around not only can leave you feeling sluggish, it also can make your immune system sluggish. Exercise, on the other hand, helps boost immunity.
WebMD spoke to Dr.Bruce Polsky, MD, interim chairman department of medicine and chief division of infectious disease at St. Luke’s-Roosevelt Hospital Center in New York City. “We know exercise is good for immune function,” says Polsky. The good news, he says, is that you don’t need elaborate exercise programs. “Even fast walking – getting your heart rate up for 20 minutes three times a week -- is associated with increased immune function,” Polsky tells WebMD.
So here you have it. Re-listen to this podcast, if you have to, and start or continue boosting your immunity. Picture yourself a year from now. You won’t regret it!
I also want to remind you to leave me your email if you wish to receive a link to my blogs and podcasts. If you still feel overwhelmed keeping your resolutions, I want to remind everybody that I’d love to Skype or Zoom with you for more ideas of how I can help you start the new year right and create a Living Well, healthy, and happy lifestyle for you and your family.
Check out my great packages & as always, our first get together is free! You can find the link to all my personalized coaching services in the Show Notes. Take a look and let me know how I can help.
And, of course, I am continuing to work hard so you can join me for my upcoming digital course: “28 Days To A Healthier You”. It’s the perfect way to enjoy the journey how to live a better, healthier, and happier life. Don’t forget to check out my show notes and my website BeyondYourScale.com for tips, recipes and so much more information.
Take care for now and thank you so much for staying tuned. I love having you & look forward to getting to know you better soon! Have a safe & happy rest of the week.