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UWe are surrounded by countless microorganisms such as bacteria and viruses. Some viruses can be particularly dangerous for the elderly and people with weakened immune systems. This also includes the Corona Virus/Covid-19. The course of infection varies from person to person. While some people get sick with severe symptoms, others don't even have a cold. This is often due to a weak immune system. That's why we want to give you 7 tips that you can use to effectively strengthen your immune system.

Short version:

  • Get enough sleep
  • Drink enough water
  • Get some fresh air every day
  • Avoid stress
  • Avoid alcohol and nicotine
  • Wash your hands regularly
  • Eat a balanced & healthy diet


Get enough sleep

Give your body at least 7 hours of sleep. During this time, your body releases immune-active substances that help strengthen your immune system. If you have trouble falling asleep, a nightly ritual such as meditation, reading a book, or listening to podcasts can help.

Drink enough

Drink enough

Most of us work indoors. Air conditioning and heating cause our nasal and oral mucous membranes to dry out. When in fact they should serve as a natural barrier against viruses and bacteria. It is therefore necessary to drink enough to maintain the barriers' function. (Find out how much you should drink).

Fresh Air

Get some fresh air every day

Another way to moisturize your mucous membranes and get your circulation going at the same time is to exercise in the fresh air. Try to get outside for 30 minutes every day. In times of Covid-19 (corona virus), please make sure to keep a distance of 2 meters from other people so as not to infect yourself or others. A great side effect of sunny weather is that you can replenish your vitamin D stores.

Avoid stress

Try to avoid stress

Only a rested body is optimally able to produce antibodies. Stress has an extremely negative effect on your immune system. Try to integrate short breaks into your everyday work to counteract the stress. Exercise also helps to reduce stress.

No alcohol or cigarettes

Avoid alcohol and nicotine

Being intoxicated can weaken your immune system for about a day and thus greatly increase your risk of infection. Smoking also has a negative impact on your immune system. Significantly fewer immunoglobulins are found in the body of smokers, which the body needs to fight off foreign pathogens. This increases the risk of developing pneumonia.

Washing hands

Wash your hands regularly

As we know, viruses often get on our hands when we touch surfaces (e.g. shopping trolleys, door handles, railings, etc.). Therefore, the motto is to wash your hands thoroughly several times a day. In addition, it is advisable to actively work on keeping your hands away from your head. On average, we unintentionally touch our face 3-4 times an hour, half of which comes into contact with our mucous membranes.

Balanced nutrition

Eat a balanced & healthy diet

Last but not least, we come to one of the most important aspects of strengthening your immune system. A balanced and healthy diet is the key to success in the fight against pathogens and viruses such as the corona virus. The saying "You are what you eat" is no coincidence. It is extremely important to provide the body with all the essential vitamins and nutrients so that it can defend itself against invaders. In our nutrition plans, we pay particular attention to providing you with all the important nutrients through a balanced diet.

Take the first step and strengthen your immune system together with us.