3 minYour immune system protects you against diseases and harmful substances. Get enough sleep, exercise regularly, don't smoke, avoid stress, eat healthily and get enough vitamins. You know the tips, but how do you put them into practice? We explain how you can strengthen your immune system with practical tips that you can apply today.
In this article, you will read
- How sleep strengthens your immune system and how you can sleep better.
- The importance of exercise and the Ommetje app for staying active every day.
- Why stress weakens your immune system and how you can plan your rest.
- How to support your immune system with vitamins C and D.
Tip 1: work on your sleep; put your phone on do not disturb mode for an hour
Sleep is essential for a healthy immune system. Research emphasises that sufficient sleep not only helps your body to recover, but also plays an important role in the functioning of various bodily processes. It is not only important to sleep more, but also to fall asleep easily, sleep through the night and maintain a good sleep-wake rhythm to support the immune system. 1
A useful tip to prepare for sleep is to use the do not disturb function on your phone. Turn this function on an hour before bedtime so that you are no longer disturbed by push messages, WhatsApp messages or other notifications. If you stop looking at screens an hour before bedtime, your body will start producing melatonin. Melatonin is the sleep hormone. Your body will then prepare for the night, making it easier to fall asleep.
Tip 2: get enough exercise; take on a challenge with the Ommetje app
Exercise is important for both physical and mental health. The Ommetje app makes walking more fun. Start a walking challenge with friends, family or colleagues. This will motivate each other to take at least one twenty-minute walk every day. Exercise is especially important when working from home. A fun challenge makes it easier to put on your walking shoes.
Tip 3: take your rest; schedule me-time in your diary
Stress is disastrous for your health. Prolonged stress has a negative impact on your immune system.2
Tip: make sure you have enough time for yourself. Even five minutes to yourself can help reduce stress. Take time to do what you enjoy, such as taking an extra-long bath or reading a book. Every Sunday, schedule at least two hours in your diary for yourself for the coming week. Treat these as appointments. Appointments with yourself that you don't just cancel.
Tip 4: make sure you get enough vitamins and minerals
You can support your immune system by eating healthily and getting the right vitamins and minerals. Of course, you need all vitamins and minerals every day, but when it comes to supporting your immune system, it is important that you get enough vitamin C and vitamin D.
You need 80 mg of vitamin C every day and you can certainly benefit from the recommended 10 micrograms of vitamin D per day. In winter, you may even need twice that amount. Do not take more than 100 mcg of vitamin D per day, as this can actually cause damage.
Read this article to find out when it is best to take vitamin D and for other tips on using vitamin D.
