The shift from summer to the colder season can really take a toll on our bodies. The days get shorter, there are fewer hours of sunshine, and temperatures drop – all of this can put a strain on our health. Our mental wellbeing also suffers as the days get shorter, because vitamin D, which is responsible for producing the “feel-good hormones” serotonin and dopamine, can only be produced under the skin with the help of sunlight in our latitudes from March to October. That’s why a strong, well-functioning immune system is essential for our health. Luckily, it’s also up to you to counteract this and prepare your body and mind for the increased demands. Strengthening your immune system is the key to success.
What is the immune system?
In short, our immune system is a collection of many different cells, produced mainly in the bone marrow and lymphatic organs, that work in a wide range of organs throughout the body to keep us healthy.
How can you strengthen your immune system?
A healthy lifestyle, in particular, makes a crucial contribution to keeping your body healthy and fit. Most of our immune cells – around 80% – are located in the gut, so it’s especially important to focus on a balanced diet and a healthy gut flora. That’s where seasonal autumn fruit and vegetables come in perfectly: apples, pears, pumpkin, peppers, mushrooms, carrots, beets and cabbage are real vitamin powerhouses and ideal for a wide variety of dishes. They also contain plenty of fibre, helping you take in large amounts of immune-supporting nutrients and making them true strength boosters. They also provide important minerals such as iron, potassium, zinc, selenium and magnesium. These are involved in numerous metabolic processes and provide essential building blocks that the body urgently needs in large quantities.
In general, you should avoid harmful substances such as alcohol and nicotine as much as possible. Too much stress can cause heart and circulatory damage through the release of cortisol. Getting enough sleep helps your immune cells recover. Alternating hot and cold showers, sauna sessions and Kneipp treatments support and improve blood vessel function and therefore overall circulation. Supplying our cells with enough water, vitamins, nutrients and minerals is also crucial for a well-functioning immune system.
Physical activity plays a particularly important role in strengthening your immune system. After exercise, you sleep better and feel less stressed. The endorphins released – the body’s feel-good hormones – noticeably lift your mood, help relieve tension more easily, and according to the German Cancer Aid, exercise may even offer a certain level of protection against cancer. It’s also important to remember that physical strain stimulates bone-building and bone-remodelling processes, helping to prevent bone loss such as osteoporosis.
We can actively support you in Ebikon on your journey towards a healthy lifestyle. You can train your immune system with sport and exercise just like you train your muscles. The WHO recommends that adults aged 18 to 64 get at least 150 to 300 minutes of physical activity per week at moderate to vigorous intensity.
Benefits of sport and exercise for your health
Without having to do competitive sport, regular exercise already helps you avoid excess weight and strengthens your cardiovascular system. High blood pressure and other lifestyle-related conditions can be effectively prevented or improved. With the classes at our gym in Ebikon, you can significantly reduce stress and take preventive action. Or simply relax in the sauna after a tough workout.
Have we sparked your interest in our gym in Ebikon? Do you feel like reaching your fitness and health goals with us this autumn? At our state-of-the-art fitness centre in Ebikon, we offer training in a pleasant atmosphere and support you personally on your journey. If you love a challenge too, then challenge us! We’ll be happy to sit down with you and create individual training and nutrition plans tailored to your goals. Get in touch – we’re looking forward to seeing you.
