The most important tips
Healthy eating:
A balanced diet is crucial for a strong immune system. Make sure to include plenty of fresh fruits, vegetables, whole grains, lean proteins and healthy fats in your diet. These provide a variety of nutrients such as vitamins, minerals and antioxidants that support the immune system.
Sufficient sleep:
Sleep plays an important role in maintaining a strong immune system. During sleep, the body recovers and strengthens its defenses.
Try to develop regular sleep habits and sleep about 7-9 hours per night.
Regular exercise:
Physical activity has many health benefits, including strengthening the immune system. Regular exercise reduces inflammation and improves circulation, which can help fight pathogens more effectively. Find an activity you enjoy, whether it's walking, running, yoga or dancing, and incorporate it into your daily routine.
Stress management:
Chronic stress can weaken the immune system. Find ways to reduce and manage stress, whether through meditation, deep breathing, relaxation techniques, or pursuing hobbies. Getting enough rest and time for social activities can also help reduce stress levels and strengthen the immune system.
Hygiene and infection protection:
Good hygiene is crucial to prevent infections and protect the immune system. Wash your hands regularly and thoroughly with soap and water, especially before eating and after contact with potentially infectious surfaces. Cover your mouth and nose with a tissue or the crook of your arm when coughing or sneezing to reduce the spread of pathogens. Vaccinations can also help strengthen the immune system against certain diseases.
Remember that these measures are intended as a complement to tailored supplements to support the immune system.
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You should know these nutrients.
In addition to the tips mentioned for your immune system, tailor-made supplements can also play a supportive role.
At Indyvit.com we offer customized supplements specifically designed to meet each individual's needs and goals.
Vitamin C:
Vitamin C contributes to the normal function of the immune system and has antioxidant properties. It is found in many fruits and vegetables, especially citrus fruits, berries, peppers and kale.
Vitamin D:
Vitamin D is important for immune function and may reduce the risk of infections. It is produced mainly by sun exposure on the skin, but can also be found in limited amounts in fatty fish, eggs and fortified foods.
Zinc:
Zinc is involved in many functions of the immune system and helps fight infections. It is found in foods such as red meat, poultry, legumes, nuts and seeds.
Selenium:
Selenium is a mineral that plays an important role in immune function. It is found in seafood, meat, eggs and Brazil nuts.
Omega-3 fatty acids:
Omega-3 fatty acids have very diverse properties and can help support a healthy immune system. They are found in fatty fish such as salmon, mackerel and herring, as well as in flax seeds, chia seeds and walnuts.
How can I best support my immune system?
The immune system is a complex network of cells, tissues and organs that protects us from harmful influences. It is important that we provide our body with the right nutrients to maintain optimal immune function. A balanced diet, regular exercise and sufficient sleep are fundamental pillars to strengthen our immune system.
In addition to a healthy lifestyle, supplements can be a valuable addition. They can help us provide our bodies with the necessary nutrients, especially when our daily routine is hectic or our diet is not always perfect. When choosing vitamins, it is important to pay attention to quality and to find out about the ingredients.
Indyvit.com offers customized supplements tailored to your individual needs. Our products are made on demand to ensure you get exactly the nutrients your body needs.
Supplements can contain various ingredients that support the immune system. For example, vitamin C, vitamin D, zinc and omega-3 fatty acids can help boost immune function. However, it is important to note that supplements are not miracle cures and cannot replace a healthy diet and lifestyle. They should be viewed as a supplement to facilitate the absorption of certain nutrients.
Our customized supplements can help you more efficiently and effectively get the specific nutrients that can support your immune system. By considering your individual needs, we can offer you a unique blend of nutrients that is tailored just for you. We work closely with qualified professionals to ensure our supplements are of the highest quality.
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These vital substances will help you:
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vitamin C
More information about vitamin CVitamin C is an essential nutrient that is important for physical health. Vitamin C contributes to the normal function of the immune system and to the protection of cells against
oxidative stress. It also increases iron absorption. -
vitamin D3
More information about Vitamin D3Vitamin D contributes to the normal function of the immune system and is very important for human health. It also helps maintain normal bones and teeth as well as muscle function. In the months with less sun, the amount of sunlight is often not enough to cover the vitamin D requirement.
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zinc
More information about zincZinc can support normal acid-base metabolism. Zinc also contributes to normal protein synthesis and normal carbohydrate and fat metabolism.
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selenium
More information about seleniumThe selenium content of food depends largely on the selenium content of soil and animal feed. Selenium contributes to the normal functioning of the immune system and thyroid function.
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Echinacea
More information about EchinaceaEchinacea is a North American wild plant (coneflower) with important ingredients such as essential oils, caffeic acid derivatives, polysaccharides and glycoproteins, polyines (a type of hydrocarbon) and flavonoids. Native Americans have used Echinacea as a medicinal plant for coughs and respiratory problems for centuries.
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Omega-3
More information about Omega-3The essential omega-3 fatty acids EPA and DHA contribute to maintaining normal blood pressure, normal blood triglyceride levels and normal heart function. Omega-3 sources include krill and linseed.
The 6 most common myths about the immune system
Myth 1:
"The immune system can be strengthened through overtraining."
Excessive training and physical exertion can actually weaken the immune system. Intensive and long periods of training without sufficient recovery can lead to a temporary decline in the immune system and increase the risk of infections. A balanced training routine with adequate rest periods is important to support the immune system.
Myth 2:
"Colds are caused by cold temperatures."
This is not correct. Colds are caused by viruses, not by cold alone. However, cold temperatures and dry air can promote the spread of viruses because people are more likely to stay indoors and humidity levels drop. However, viruses are mainly transmitted through direct contact with infected people.
Myth 3:
"Taking antibiotics strengthens the immune system."
Antibiotics are effective against bacterial infections, but have no direct effect on the immune system as a whole. They kill certain bacteria, but do not fight viruses. Excessive and improper use of antibiotics can even disrupt the balance of microorganisms in the body and weaken the immune system in the long term
Myth 4:
"A strong immune system never leads to allergies or autoimmune diseases."
A strong immune system does not necessarily mean that it is protected from allergic reactions or autoimmune diseases. In fact, an overactive immune system can lead to allergic reactions or autoimmune diseases in some people. Immune reactions are complex and can vary from person to person.
Myth 5:
"Cold or bad weather weakens the immune system."
While it is true that we may be more susceptible to certain infections in winter, this is not directly due to the weather. During the cold season, we often stay indoors, which can encourage the spread of pathogens. Strengthening the immune system through a healthy lifestyle is the best way to fight infections, regardless of the season.
Myth 6:
"Vaccinations weaken the immune system."
Vaccinations are an effective way to train the immune system and strengthen it against certain diseases. They stimulate an immune response that helps the body recognize and fight pathogens. Vaccinations can protect against serious infections and train the immune system without weakening it.
It is important to pay attention to scientifically based information and not to be guided by myths and misinformation.
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