Holistic nutrition, medicinal plants, micronutrients and routines for strong immune systems
Healing goals in a weakened immune system
Strengthening of immune cells, protection against viruses, bacteria & fungi, regulation of overactive or exhausted immune processes, reduction of chronic inflammation & autoimmune reactions, promotion of a stable intestinal flora.
So arbeitet dein Immunsystem im Verborgenen
Your immune system consists of two interacting levels: the innate immune system, which reacts immediately and non-specifically to invaders, and the adaptive immune system, which uses B and T cells to produce targeted antibodies against previously encountered pathogens. A surprisingly large part of this system—an estimated 70 percent of immune cells—is located directly in the intestinal lining.
This close connection between the gut and the immune system means that an irritated or unbalanced gut flora measurably weakens the immune system, while chronic stress further dampens the activity of immune cells via elevated cortisol levels. A weakened immune system is therefore rarely an isolated problem, but usually an expression of a larger imbalance.
The next section shows how this balance can be specifically strengthened through diet throughout the day.
Nutrition throughout the day
Breakfast: warm millet porridge with pasture milk, berries, cinnamon, flax seeds, turmeric. Lunch: Steamed vegetables with quinoa or millet, garlic, turmeric, and olive oil. Dinner: Light vegetable soups with fennel and thyme. To avoid: Skim milk, almond milk, sugar, and alcohol.
Medicinal plants for boosting the immune system
- Echinacea activates immune cells and has antiviral properties. Warning: Due to its immunostimulating effect, do not use in cases of autoimmune diseases (e.g., Hashimoto's thyroiditis, rheumatoid arthritis, multiple sclerosis).
- Ginger - highly antioxidant, promotes blood circulation
- thyme - has antibacterial and antiviral properties
- Black cumin – regulates the immune system and relieves inflammation
- rose hip - very rich in vitamin C
- Propolis has strong antiviral and antibacterial properties.
Additional routines & immune support
- Alternating hot and cold showers, daily exercise in the fresh air, regular sleep schedule
- Strengthen gut flora: fermented foods, fiber, possibly probiotics
