Boosting your immune system means enhancing your body’s defenses against viruses, infections, and a wide range of other challenges, keeping them strong and active.
However, simply taking in nutrients is not enough.
Your lifestyle and various environmental factors also play crucial roles in maintaining a resilient immune system.
So have your green smoothie, green tea, or coffee at hand, because now we’ll explore how you can effectively support your immune system.
How to Strengthen Your Immune System for the Long Term
Cuddling and Petting (Oxytocin)
How do you feel when you gently pet your dog, cat, or guinea pig?
How do you feel when you hug your partner, your mom, your brother, or your daughter?That’s right! You feel good.
Not just good, but comforted, grounded, and protected.
That cozy cuddle moment is a true immune booster, filling you with positive energy.
Alright – time for some hugging.
Clock change – is winter time healthier?
Gaining or losing just one hour can throw off your body’s natural rhythm—and with it, your immune system. In fact, doctors and scientists say that winter time is the body’s natural, healthier time. According to their research, switching to winter time would be highly beneficial.
Admittedly, this is nothing, what you can start doing every day to strengthen your immune system.
But…
This is to help you realize just how delicate your defenses can be when faced with something as seemingly small as “time”.
Walking the dog
If you have a dog, you know the feeling of reluctantly heading outside at 6:20 in the morning because your furry friend just can’t wait any longer.
Yet, once you’re outside, it hardly feels so unpleasant anymore. You almost find yourself enjoying a quick walk before work and breakfast. You breathe in fresh air, see trees lush and green, and plants in full bloom.
Of course, it’s not idyllic everywhere…
If you live in a city, you’re more likely to stroll past shop windows than to wander among beech, oak, and linden trees in the forest.
But if you have the chance not just to walk your dog, but to do so in a beautiful, natural setting, you’re really giving your immune system a boost.
Where you work out matters just as much as working out itself
We were genuinely surprised by the InStyle article explaining how ‘wrong jogging’ can actually be harmful.
We’re not against exercise. Not at all.
It’s not about whether you exercise, but where you choose to do it.
The German Trainer Academy® explained this very clearly in their article about outdoor sports.
If you had the choice, what would you choose?
Walking by the North Sea, enjoying the wide view and breathing clean, salty air, or jogging in the city center during rush hour.
By the way: Outdoor sports
If you’re already outside, remember to keep your kidneys warm and protected on cold days. When spring arrives, you might think a T-shirt is all you need to be outside.
But that’s not quite the case!
Your kidneys need to stay warm to work properly.
So, wearing an undershirt beneath your T-shirt on cooler days is always a good idea.
Now, back to our main topic…
With regular exercise, you aim to improve your health and strengthen your body. You’ll only succeed if you don’t completely overexert yourself during exercise and if you work out in a healthy—not harmful—environment.
So, what’s the alternative?
For example: the forest floor.
When was the last time you walked on a forest floor?
You know what I mean… It’s not concrete, not paving stones, no asphalt, and no loose gravel. It’s real forest ground, covered with leaves and crisscrossed by the roots of oaks, beeches, and lindens.
That’s a surface your feet will thank you for. Yes, really!
And while we’re on the topic.
Forest Bathing
Forest bathing is simply spending time in the forest.
And no, we’re not talking about the many so-called German forests that appear on maps to showcase the country’s thoroughness but are actually monoculture plantations.
We mean true mixed forests; Inspired by:
- Bavarian Forest
- Harz Mountains
- Ore Mountains
- Saxon Switzerland
- Rügen Forest
- Uckermark
PS: If you have a moment, be sure to check out the documentary "The Healing Power of the Forest".
Avoid sitting for long periods
Whether “sitting is really the new smoking” remains to be seen. However, staying in one position for too long might not be healthy for your immune system.
Standing, lying down, sitting, squatting, walking, and running are all good—just for a moment. But once you remain in any of these positions for an extended time, it could negatively impact your health.
That’s why it’s so important to keep moving and frequently change your posture. You don’t have to become a top athlete just to stay fit. You simply need to MOVE, especially when working from home.
Our bodies are designed for movement.
If you manage to move regularly and aim for the recommended 10,000 steps a day, you’re already doing great.
This not only boosts digestion and nasal breathing but can also have a positive effect on your knee joints.
Talking / playing / laughing together
In America, people talk about “quality time” when spending moments with family.
You’re using your time well—you laugh, play, and chat with the people you love and feel comfortable around.
There’s truly nothing better in the world than that.
Just like cuddling, happiness hormones are released when you’re with your family and laughing & play.
Yes, it’s a small thing that can make such a big difference to you.
Unless you’re playing the game “Sorry!”;
then things get tricky.Nutrition & Food for a strong immune system
When was the last time you enjoyed a meal that not only looked and tasted amazing but also made you feel truly good?
That’s how food should always make you feel – revitalized and alive. Food should taste delicious, make you want MORE, and truly benefit your body.
This leads us to one important insight:
Eat what’s good for you.
No single food list in the world fits you perfectly.
Pay attention to how your body reacts to what you eat.
Maybe you avoid meat for health reasons but realize that alternatives like seitan, tofu, or pea protein really upset your stomach.
That’s perfectly okay!
When you listen to your gut, resist blindly following any food influencer’s dogma, and take advice from others simply as suggestions; Simply put, these are ‘just’ tips.
Well, if that’s the case, you’re truly on a very good and mindful path.
Oxalic Acid
Spinach often appears in many recommendations.
It is widely regarded as a healthy choice. However, experts do highlight the presence of oxalic acid in spinach and similar foods. This oxalic acid is suspected of contributing to kidney stone formation when consumed in excess.
The team behind oxalsaeure.net have already provided detailed information about oxalic acid and explained what to watch for, for example, Spinach is part of a healthy diet.
PS: We don't want to discourage you from eating spinach, but rather to point out that just because something is labeled 'healthy' doesn’t automatically mean it’s the best choice for you and your body. Trust your gut feeling!
Steaming instead of frying
Admittedly, chips and French fries taste delicious. However, fried foods—as well as many ready-made and processed products—aren't great for your digestion and, in turn, your immune system.
Choosing to live healthier means choosing to eat better. The healthiest cooking methods include steaming, poaching, light boiling, and only briefly (medium) sautéing.
If you enjoy lots of smoke in the kitchen, you’d probably be better suited for the fire department. Too much smoke means the fat in the pan is overheated, producing roasting by-products that are as harmful as they look.
If you’ve ever melted butter on the highest heat setting in a pan, you know exactly what we mean.
Key nutrients for a strong immune system
Vitamin A: liver, chicken soup, carrots, chard, pumpkin, lettuce.
Vitamin E: Cold-pressed olive oil, flaxseeds, bell peppers, sweet potatoes, black salsify, fish, avocado, blackcurrants, red cabbage, apples, asparagus.
Vitamin C: Blackcurrants, lemons, limes, oranges, broccoli, kiwi, kohlrabi, heirloom strawberries, heirloom apples, gooseberries, grapefruit.
Vitamin B12: Offal, fish of all kinds, beef, dairy products, eggs.
Vitamin B6: Wheat germ, offal, beef, fish of all kinds,
Minerals & Trace elements
Selenium: Found in coconut products, Brussels sprouts, liver, (fish in general), natural rice, eggs, lentils (especially black lentils), savoy cabbage, and chickpeas.
Zinc: Rich sources include wheat germ, bran, beef, pumpkin seeds, sesame, liver, cashew nuts, and legumes in general.
Iron: Present in flaxseeds, sunflower seeds, pumpkin seeds, dandelion greens, lamb’s lettuce, red and yellow beetroot, as well as various lentils—red, black, and yellow.
white beans, kidney beans, peas, brown rice, and spelt.Copper: black beans & White beans (legumes), sunflower seeds, cashew nuts, beef liver, mussels.
Folic Acid: Dairy products, eggs, butter, peas, beans, lentils (all legumes), bran, red and yellow beets, broccoli, tuna, Brussels sprouts, and asparagus.
Proteins: Eggs, preferably unprocessed dairy products, kefir, legumes in general, avocado, beef, fish, nuts, and meat in general.
Magnesium: Fresh green peas, kale, potatoes, brown rice, broccoli, wheat germ, bananas, blackberries, and salmon.
Special Nutrients
Hyaluronic Acid: Collagen enriched with hyaluronic acid by JARMINO
Collagen: Ready-to-use bone broth in a jar from JARMINO, delivering natural benefits.
Anthocyanins: Wild blackberries, red cabbage, eggplants, and cherries
, (wild) blueberry as well as some red wine.Vitamin D3: The most effective way to boost your levels is through supplementation.
Omega-3: Quality cold-pressed flaxseed oil, flaxseeds, salmon, mackerel, tuna, herring, and fish in general are excellent sources.
CoQ10: Found in walnuts, almonds, green beans, mackerel, meat, wheat germ, and broccoli.
Vital mushrooms: Agaricus Blazei (1000mg, containing 200mg Beta-Glucans) helps activate the immune system, and its healing properties also support reducing inflammation in the body.
Chaga (1000mg, with 300mg polysaccharides) is another powerful vital mushroom known to combat inflammation and strengthen immunity.
Elderberry: The flavonoids it contains provide antiviral benefits.
L-Glutamine (3g): An essential energy source for immune and gut cells. This amino acid supports the production of glutathione, the body’s most powerful antioxidant
and also promotes a healthy intestinal lining (gut health).
Medical Care
It’s important to see a doctor not only if you experience acute pain or emergencies but also whenever you feel generally unwell.
Sometimes, good nutrition and exercise alone aren’t enough to boost the immune system effectively. In such cases, the advice of a specialist can be very helpful—they can pinpoint where and why issues are occurring.
If that doesn’t work because your local GP isn’t open to looking beyond their usual scope, and you still feel something isn’t right, then it’s time to consider alternatives.
TCM
Consulting a TCM therapist can help uncover hidden problem areas in your body and work toward resolving them throughout the treatment. Ideally, they’ll also explain how these issues developed.
Only specialists truly understand how TCM works, and some have explained it particularly well… If you’re interested in TCM, we recommend reading this article.
Ayurveda
Besides TCM, Ayurveda is another alternative treatment option if you want to get your body moving again.
One benefit of Ayurveda is that your practitioner usually provides practical advice on daily habits you should follow to support your health. Beyond just food, your emotional and mental calm is equally important. Your body can hardly heal if you feel rushed and stressed.
One part of such care can be the so-called Panchakarma cure, which Ayurvedic texts describe as one of the most effective ways to restore balance to the body and immune system.
