We are exposed to countless pathogens such as viruses, bacteria and fungi every day. Our body has a natural secret weapon to fight them: the immune system. The immune system is a complex, biological defense system and is as individual as we humans are. But what exactly does the immune system do and what measures can we take to support the immune system as best we can? In this article, you will find out everything you need to know about the body's immune system and which tips you can use to stay fit and strong through the late winter.
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What's behind our immune system
Statistics from the Consumer Insights Global survey, which was conducted in Germany in 2023, show that around 48% of respondents have suffered from cold symptoms in the last 12 months. These include a cough, sore throat or runny nose. 1
It is therefore not uncommon that our body's own protective barrier cannot always withstand all pathogens and harmful environmental influences. Nevertheless, the immune system is an ingenious, nature-given construct that works around the clock to protect our body from harmful invaders.
The immune system is individualized, as it depends on several factors such as genetics, environmental influences, lifestyle, microbiome composition and diversity as well as age and immunity due to previous illnesses or vaccinations. Our immune system is essential for our survival. Without this natural protective mechanism of our body, even harmless germs would be enough to put us in a life-threatening situation. Even protection against simple injuries or dangerous cancer cells would be impaired.
However, the way our immune system works is not always the same. Have you ever asked yourself why we usually fall ill in winter? Researchers from the UK have looked into this and found that the immune system has more genes that promote inflammation in the European winter. Biomarkers were identified that represent a risk for cardiovascular, autoimmune and psychiatric diseases, which are particularly common in winter. In addition, some genes are more active in winter and others are more active in summer. This shows that our immune system varies depending on the season. 2
Dr. Chris Wallace, who co-led the study with Prof. John A. Todd, said: "Our study suggests that human immune systems show different seasonal variations in regions with less pronounced seasons than in regions with greater differences between winter and summer." Prof. John A. Todd added: "Since our immune systems put us at higher risk for inflammation- related diseases in the colder, darker months, and since we already understand the benefits of vitamin D, it's understandable that people crave some 'winter sun' to improve their health and well-being." 3
In addition, stress, medication cures such as taking antibiotics, lack of sleep, insufficient exercise, poor nutrition, harmful environmental influences such as air pollution and chemicals as well as alcohol consumption can significantly weaken our natural immune system.
Our immune system: briefly explained
One thing is clear: we can be proud of our functioning immune system. The complexity and ingenuity behind it is fascinating. Equally fascinating is the fact that our immune system consists of innate (non-adaptive) and acquired (adaptive) immunity. These two forms of immunity complement each other and fulfill different tasks.
Innate immunity
As soon as germs enter the body, the innate immune system reacts immediately. It acts very quickly and can detect and destroy pathogens in a very short time. However, innate immunity is only able to stop the spread of pathogens to a limited extent. This is where acquired immunity comes in.
Acquired immunity
Acquired immunity has the ability to specifically attack the pathogens. This takes a little more time, which is why acquired immunity reacts a little later, but is effectively matched to the specific invaders. Acquired immunity can "remember" the attackers through memory cells and react faster and more specifically in the event of a new infection. This is the reason why we usually only get some diseases, such as chickenpox or mumps, once in a lifetime. Vaccinations also work according to this principle: These were developed to specifically activate the acquired immune system and ensure long-term immunity against certain pathogens.
Weakened immune system: symptoms
A weakened immune system does not necessarily manifest itself through frequent colds or infections, although these symptoms are definitely associated with a weakened immune system. The following symptoms can also be a sign that the immune system is impaired:
- Long duration of illness
- Chronic fatigue
- Lack of energy and exhaustion
- Allergies
- Incompatibilities
- Skin rashes and inflammation
- Pain
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Poor wound healing
How to effectively boost your immune system
Especially in winter and late winter, colds often go around, putting our immune system on alert. Cold temperatures and heated rooms provide the perfect dry environment for pathogens to multiply. Dry mucous membranes are one of the reasons why the body cannot fight pathogens effectively. In addition, factors such as a lack of exercise and little time spent in the fresh air can lead to significant limitations in the immune system. Nevertheless, we have put together some valuable recommendations for you on how you can support your immune system to better arm yourself against colds and the like. Here are our tips:
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Sufficient sleep
Sleep is necessary for the regeneration of our body and our cells. In a study, scientists from the University of Tübingen and the University of Lübeck found that the function of T cells - the white blood cells that fight pathogens - was impaired after just three hours without sleep. 4 This study shows that sleep plays a central role in maintaining our immune system. However, the duration and quality of sleep must also be taken into account. Researchers at Duke University found that women suffer significantly more from the mental and physical effects of sleep deprivation compared to men. 5 If you would like to find out more about sleep and how you can improve your sleep, we recommend our article Sleep more restfully with 5-HTP.
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Forest bathing
Forest bathing is a short and relaxing stay in the forest. Walking in the forest has a very special ability: to improve your immune system. This was shown by a series of Japanese studies that investigated the effects of forest bathing on the immune function of men and women. The test subjects underwent a 3-day/2-night trip to forest areas. Blood and urine samples were taken regularly. It turned out that the number of natural killer cells was higher on the forest bathing days than on the control days. 6 Furthermore, a walk in the forest helps to reduce cortisol levels.
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Sun
The human body is dependent on sunlight, because sun means vitality. Our body can produce vitamin D with the help of sunlight. Vitamin D is a vitamin that is very important for a healthy immune system. Unfortunately, we are increasingly struggling with vitamin D deficiency in Germany and elsewhere. Vitamin D supports the function of immune cells so that they can fight pathogens more effectively. In addition, sunlight causes the body to release serotonin, a neurotransmitter known to boost mood.
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Drink a lot
You should always make sure that your body is sufficiently hydrated. This not only helps to flush toxins out of your body, which are a burden on your immune system, but also helps to keep your mucous membranes moist. Heating air dries out our mucous membranes quickly, which can create an optimal environment for pathogens. As a rule, 1.5-2 liters are recommended daily, as a large proportion is also absorbed through food.
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Healthy nutrition
A large amount of existing data shows that certain vitamins, including vitamins B6, B12, A, C, D, E and folic acid, as well as trace elements such as iron, zinc, selenium, magnesium and copper and the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, are essential for a healthy immune system. 7 You can find these nutrients in the following foods:
Vitamin B6: fish, avocado, chicken, lentils, bananas
Vitamin B12: Meat, eggs, dairy products
Vitamin A: carrots, pumpkin, sweet potatoes
Vitamin C: citrus fruits, berries, broccoli, tomatoes
Vitamin D: eggs, dairy products, meat
Vitamin E: olive oil, avocado, hazelnuts, sunflower seeds
Folic acid: kiwi, oranges, spinach, lentils
Iron: Red meat, dates, spinach, lentils
Zinc: spinach, oatmeal, quinoa, lentils, chickpeas
Selenium: Nuts, seeds, beef, lamb, pork, tuna
Magnesium: spinach, lentils, bananas, fish
Copper: dark chocolate, cocoa powder, lentils, oat flakes, beef liver Omega-3 fatty acids: linseed, chia seeds, walnuts
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Antioxidant foods
There are numerous foods that have an antioxidant effect. They help to protect the body from inflammation and damage caused by free radicals. Honey, onions, garlic, turmeric and ginger are particularly antioxidant. These are often referred to as natural antibiotics.
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Limiting the consumption of alcohol, cigarettes, sugar and processed foods
It's no secret that alcohol, cigarettes, sugar and processed foods in excess are bad for us. All of these substances are linked to weakening the immune system, causing inflammation and, in the worst case, even cancer. To avoid this, we recommend a balanced and varied diet with unprocessed foods.
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Spicy food
Some spicy foods - including chilli peppers - contain the chemical compound capsaicin. Capsaicin is said to have antibacterial and antiviral properties. This in turn can help to counteract pathogens and protect the immune system. Another positive side effect is that spicy foods stimulate saliva production, which helps to moisturize the mucous membranes. Spicy foods such as chili or ginger also stimulate digestion. Proper digestion and healthy intestinal flora are important for an intact immune system, as the majority of immune cells are found in the intestines.
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Hygiene, especially hand hygiene
We are not even aware of how many germs we come into contact with every day through our hands alone. Be it via door handles, shaking hands, handles or buttons on public transport and much more. These are all germs that could be a potential danger to us. It is therefore important to wash your hands regularly and especially thoroughly (approx. 20 seconds with water and sufficient soap) and to disinfect them if necessary. This can significantly reduce the risk of infection.
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Stress management
Stress is a well-known trigger for mental and physical suffering. Over time, however, stress has become an everyday problem and more and more people feel permanently stressed. Stress can increase cortisol levels, which in turn impairs the normal functioning of the immune system. There are numerous ways in which you can effectively counteract stress in everyday life. Yoga, meditation or progressive muscle relaxation are good options. In our article Natural stress Management for men and women: Tips for a relaxed festive season we list helpful tips that show you how you can relax in every day life.
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Take a sauna regularly
Regular visits to the sauna are considered to be beneficial to health as they are associated with a strengthening of the immune system. The heavy sweating promotes the elimination of harmful toxins in the body. Saunas also promote circulation and blood flow, which strengthens the cardiovascular system. Another benefit of sauna bathing is that the mucous membranes and airways are moisturized. This can help to loosen stubborn mucus. The metabolism is also stimulated by the heat. Visits to the sauna also provide real moments of relaxation and help to lower cortisol levels. But be careful if you have high blood pressure or heart problems - we strongly advise against taking a sauna under these circumstances!
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Ice bathing
Ice bathing promotes blood circulation, as the alternation between cold and heat causes the blood vessels to contract and then dilate again. This process is enormously beneficial for the cardiovascular system and can help to support the immune system. It also stimulates anti-inflammatory processes and reduces stress. However, caution is also advised when ice bathing if you have a pre-existing medical condition. Ideally, a doctor should be consulted beforehand.
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Alternating showers
Exposure to cold can stimulate the immune system, as the interaction of cold and heat also promotes blood circulation. This supplies the organs with more oxygen and nutrients. Alternating showers release happiness hormones that make you feel awake and fresh after showering.
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Shock ventilation
Shock ventilation is particularly important in winter, as dry indoor spaces need to be thoroughly humidified. It is sufficient to ventilate for approx. 5-10 minutes. With daily airing you will notice that your mucous membranes are no longer quite so dry.
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Food supplements that boost the immune system
Multivitamin supplements are particularly popular as they combine several nutrients in one capsule. This simplifies the daily intake of important minerals and vitamins. This is particularly important for those who have a hectic and rather stressful everyday life. Multivitamin supplements therefore offer the perfect opportunity to actively support the immune system alongside a balanced and healthy diet.
Our All-Day-Multi supports you and your immune system with the following vitamins and minerals: Vitamins A, C, D, all 8 B vitamins, iron, copper, manganese, magnesium, selenium and zinc. Vitamins A, C, D, B and the minerals zinc and selenium in particular contribute to the function of a normal immune system. B vitamins, iron and magnesium are important components for the regulation of the nervous system. The All-Day-Multi contains all 20 important nutrients that you need in your everyday life to cope effectively and also support your immune system.
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Zinc bisglycinate
Zinc is available on the market in several forms. However, zinc bisglycinate is a specific chemical compound that has a particularly high bioavailability and can be better absorbed and utilized by the body. This form of zinc is considered to be particularly well tolerated. Zinc is an essential mineral that contributes to the normal function of the immune system, the maintenance of normal skin, the support of normal metabolism and normal cognitive function. For these reasons, you should consider taking zinc bisglycinate if you have a weakened immune system.
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Pre- and probiotics
The intestine is the most important organ when it comes to an intact immune system. It is known that 70-80% of immune cells are located in the gut, making it the center of the immune defense. With the help of pre- and probiotics, you can support your intestinal flora and promote the balance of good bacteria. This is not only good for your immune system, but also for the way your whole body feels. There are numerous foods that have a pre- and probiotic effect.
Prebiotic foods include onions, garlic, oatmeal and bananas, while kefir, yogurt, sauerkraut, kimchi and fermented products are probiotic foods. You can find out more about the gut, our digestion and the microbiome in this article Our Microbiome: How to support your digestion.
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Detox cures
Detox cures are designed to help cleanse the body of toxins. These cures can take place in different ways, depending on what you like or taste. There are certain juice cures, diets and fasting methods that can be used to stimulate digestion and promote detoxification. Therapeutic fasting and intermittent fasting in particular are popular fasting methods that are practiced by many and seen as a trend.
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Infusion and nutrient therapy
This type of treatment is particularly suitable for people who suffer from severe and acute nutrient deficiencies due to health restrictions. Vitamin and mineral infusions enter the bloodstream directly and can therefore be effectively absorbed by the body. It is a good option if you suffer from a specific vitamin or mineral deficiency that needs to be supplied in high quantities as quickly as possible.
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Strengthening mental health
Strong and stable mental health is extremely important. Not only for our psyche, but also for our immune system. Our brain and gut can communicate with each other via the so-called gut-brain axis. If your gut is not feeling well, the gut signals this to the brain. As the majority of our immune defenses are located in the gut, our mental well- being has a major influence on our immune system. This means that chronic stress, anxiety or depression can increasingly weaken the immune system. It is therefore important to maintain mental health through stress management, regular rest, good sleep hygiene and a healthy diet.
Conclusion
Our immune system is what keeps us alive and protects our body from numerous pathogens every second. The immune system is therefore active around the clock, even when we are asleep. It is therefore possible for infections to develop in our body from time to time that cannot be fought directly. To avoid this, it is important to pay the necessary attention to our body and immune system and support them with a balanced and nutritious diet, sufficient exercise, good hygiene and strengthening our mental health.
Sources:
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Statista. (2025). Survey on health complaints in Germany. Statista.
https://de.statista.com/statistik/daten/studie/671474/umfrage/umfrage-zu-
gesundheitlichen-beschwerden-in-deutschland/
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Dopico, X., Evangelou, M., Ferreira, R. et al. Widespread seasonal gene expression reveals annual differences in human immunity and physiology. Nat Commun 6, 7000 (2015). https://doi.org/10.1038/ncomms8000
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University of Cambridge. (2024, January 7). Seasonal immunity: Activity of thousands of genes differs from winter to summer. University of Cambridge. https://www.cam.ac.uk/research/news/seasonal-immunity-activity-of-thousands-of- genes-differs-from-winter-to-summer
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University of Tübingen. (2019). How sleep strengthens the immune system. University of Tübingen. https://www.medizin.uni-tuebingen.de/de/das- klinikum/pressemeldungen/meldung/153
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Medical Daily. (2025, January 8). Why women need more sleep than men: Research shows stronger mental, physical response to inadequate rest. Medical Daily. https://www.medicaldaily.com/why-women-need-more-sleep-men-research-shows- stronger-mental-physical-response-inadequate-rest
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Li Q. Effect of forest bathing trips on human immune function. Environ Health Prev Med. 2010 Jan;15(1):9-17. doi: 10.1007/s12199-008-0068-3. PMID: 19568839; PMCID: PMC2793341.
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Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients, 12(4), 1181. https://doi.org/10.3390/nu12041181
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