How to strengthen the immune system and prevent disease

The immune system is the protective shield against viruses, bacteria and inflammation. Numerous studies indicate that its effectiveness depends mainly on daily habits such as diet, rest and stress management. Commercial syrups and supplements usually have only a superficial effect. For this reason, experts highlight ten essential foundations for strengthening immunity.

  1. Gut: the centre of the immune system
    Between 70% and 90% of immunity is generated in the gut. The intestinal microbiota determines whether the body recognises an agent as “friend” or “foe”. A diet rich in fibre, fermented foods and natural prebiotics is key to maintaining optimal defences.

  2. Leaky gut: where problems begin
    A damaged intestinal barrier allows foreign proteins—such as gluten or casein—to enter the bloodstream, which can trigger autoimmune reactions. Related diseases include Hashimoto’s, rheumatoid arthritis and psoriasis. Sugar, alcohol and ultra-processed foods are associated factors; removing them is a key step to strengthening immunity.

  3. Lifestyle and immunity
    Chronic stress and lack of sleep reduce the number of T-lymphocytes, cells essential for defending against infection. Acute stress mobilises resources, but prolonged stress impairs the immune system. Maintaining emotional balance and supporting psychological recovery are priorities for protecting health.

  4. Nutrition as fuel for the microbiota
    Experts emphasise that the basis of strong immunity includes:

  • Sauerkraut and other fermented foods

  • Fibre

  • A variety of vegetables
    These nutrients promote the growth of beneficial gut bacteria. By contrast, high sugar intake and preservatives can damage the microflora and increase the risk of infections.

  1. Beware of marketing
    Many products marketed as “healthy” may not actually support immunity. Examples include sugary yoghurts or “wholemeal” breads made with refined flour. Reading labels and choosing minimally processed foods is a key recommendation.

  2. Sleep: the immune system’s natural regulator
    Sleeping 7–9 hours allows T-lymphocytes to regenerate and prepares the body to respond to infections. Melatonin production improves in darkness; therefore, limiting exposure to screens and bright light at night supports sleep quality.

  3. Movement and the immune system
    Physical activity improves lymph circulation, aids toxin removal and optimises immune cell function. Daily intense training isn’t necessary; walking, yoga or short routines are sufficient.

  4. Keeping stress in check
    Persistently high cortisol harms the immune system. Set aside time each day for rest and relaxation through meditation, breathing exercises or practices such as gratitude.

  5. Thoughtful supplementation
    Supplementing with vitamin D3 with K2, zinc, selenium or magnesium can support immunity—but only where there is a proven need. Excess can be as harmful as deficiency. Supplementation should therefore be based on lab tests and professional supervision.

  6. An integrated approach
    Immunity depends on the interplay between good diet, restorative sleep, regular exercise and stress management. There’s no single solution. Consistent care delivers lasting results and protects against illness.

Summary
Immunity is built day by day through diet, rest, exercise and emotional wellbeing. Healthy habits, combined with effective stress management, are the best strategy to strengthen the immune system and prevent disease.

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