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Boost Your Body’s Natural Defenses

When asking how to strengthen the immune system, we need to distinguish between two situations:

  • preventive strengthening of the immune system when we are still healthy,

  • strengthening the immune system at the first signs of illness.

Prevention is the better choice because the probability of getting sick in the first place is very high. Especially in winter, when flu is rampant, this is an opportunity to take more time for a healthy lifestyle. Although it's easier said than done, you can reap the benefits of diet and lifestyle changes, boosting your body's defenses.


We will share a few tips to boost immunity you can take along the road to a great new year.

Sleep and immunity are closely linked. Remember that poor sleep or lack of sleep is associated with increased susceptibility to disease.
Sleep and immunity are closely linked.

Let's focus on sleeping first.


Sleep and immunity are closely linked. Remember that poor sleep or lack of sleep is associated with increased susceptibility to disease.


The study, which involved 164 healthy people, looked at the likelihood of catching a cold in those who slept less than six hours and those who slept more than six hours a night. It showed that those who slept less than 6 hours a night were more likely to have catch a cold than those who slept 6 hours or more every night.


Adults should aim for seven or more hours of sleep a night, while teenagers need 8 to 10 hours and younger children and babies up to 14 hours.

For better and easier sleep, go to bed and wake up at the same time every day.
For better and easier sleep, go to bed and wake up at the same time every day.

And what to do if you are sleep deprived or have sleep problems?


First of all, try to use the time before bedtime for enjoyable activities that have nothing to do with modern technology, especially phones, tablets, and computers.


Have you ever noticed that surfing on your mobile makes it difficult for you to fall asleep? The blue light emitted from the devices disrupts your natural cycle of wakefulness and sleep.

For better and easier sleep, go to bed and wake up at the same time every day. This way, you regulate the sleep-wake cycle, as your body knows exactly when to rest and when it is time to wake up. Try to stick to a schedule at weekends as well.


Make sure your bedroom is cool, dark, quiet and comfortable. Adjust the light, temperature, humidity and noise.


Regular exercise, a good bed and pillow, enough hydration, avoiding nicotine, caffeine and alcohol, and excessive meals late in the evening or before bed are crucial for a good sleep.


Regular exercise, a good bed and pillow, enough hydration, avoiding nicotine, caffeine and alcohol, and excessive meals late in the evening or before bed are crucial for a good sleep.
Regular exercise and enough hydration are crucial for a good sleep.

However, if you have had insomnia for a long time, you should see your doctor. You may have a sleep disorder. Identifying and treating the cause can help you regain your sleeping and waking rhythm.

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