Tips to boost your immune system

The reason why you get sick is often not because of the number of viruses or bacteria, but because of a lowered immune system. There are a number of things that affect your immune system, for example bad food, but also stress, insufficient exercise and too little sleep. There are a number of things you can do to increase your immune system and we share them below.


Stay calm, don't stress. Try to relax as much as possible. Prolonged stress ensures that your immune system is not able to ward off bad 'invaders' very well, because it is first working to counter the stress situation. As a result, nutrients are less well absorbed, you get less oxygen in your blood, your blood supply and metabolism are slowed and toxic substances are broken down less well. With prolonged stress, your adrenal glands can also become exhausted and your cortisol levels become unbalanced. A good night's sleep is also essential.

Move enough

Moderate exercise provides a positive immune response and a temporary increase in the production of macrophages (a type of white blood cell). These are the cells that bacteria attack.

Eat healthy

A varied diet, rich in fruits and vegetables provides the body with vitamins, minerals and antioxidants that strengthen your immune system. Nutrients that are difficult to digest are seen by the body as an extra burden on the immune system.

Take extra natural vitamin C

When the body gets sick, especially with an infectious disease, the need for vitamin C skyrockets. Extra natural vitamin C in the form of a supplement can then be important. For example, it contributes as an antioxidant and supports the body's defenses.

Take extra vitamin D

During the winter we do not get our daily vitamin D requirements because of the lean winter sun. 45% of Dutch men and 56% of Dutch women have a vitamin D deficiency, without being aware of it. Because the sun is not bright enough, it becomes difficult to get enough vitamin D and it is wise to take vitamin D supplements. Vitamin D has a positive effect on the immune system.