How to Strengthen your Immune System

We are constantly encountering bacteria and viruses in our environment, but it is far from every time we get sick. We only do that when our immune system for some reason fails to hold back.

1. Sleep well

The importance of sleeping well is proven on many levels. Researchers have found that many molecules associated with sleep or wakefulness can affect the activity of the immune system, and vice versa.

Sleeping at regular times can also help. In a new study, British researchers have found that our sensitivity to viral infection is affected by our internal circadian rhythm.

By studying one of the genes that control the rhythm of the biological clock, researchers discovered that flu viruses spread more easily toward the evening when the gene is less active. When researchers disrupted the biological clock gene, in either human cells or mice, they found that the timing of infection no longer plays a role – viral replication was always high. This suggests that people who work night shifts, or for other reasons have a disturbed daily rhythm, may be more susceptible to viral diseases.

2. Don’t stress

Failure to stress and ‘feeling good’ generally provides the best conditions for the immune system. You may have felt that you are being put down by being sick, but research suggests that it can also be the opposite.

It is clear that the immune system and nervous system are constantly talking to each other. Illness and immune activation have an effect on our mood and the need for sleep. And changed mental conditions, such as stress and depression, can thus affect our immune system.

3. Eat healthy and varied

In the event of a nutritional deficiency, the immune system does not work properly. In addition, activating the immune system requires an extremely high amount of energy, and countless nutrients are needed.

It is therefore important to get good levels of all the nutrients and not just focus on individual vitamins, says Mattias Forsell, who thinks that you should invest in a varied and balanced diet.

Vitamin D and Vitamin C

Vitamin D contributes to the normal functioning of the immune system. In darker countries, a lot of people have low vitamin D levels during the winter months, as sunlight is the single largest source of the vitamin.

Vitamin C also contributes to the normal functioning of the immune system. In addition, vitamin C contributes to a normal energy level, which reduces fatigue and fatigue. Vitamin C also helps to increase the absorption of iron. An important feature, as over 30% of women of childbearing age have iron deficiency – a common cause of fatigue.

Vitamins and minerals that contribute to the normal functioning of the immune system:

  • Vitamin A
  • Vitamin B (B6 and B12)
  • Vitamin C
  • Vitamin D
  • Zinc
  • Selenium

Supplements do not replace a varied diet. A balanced diet and a healthy lifestyle are important.


Cycling is a great way to gently start moving if you are exercising. The bike carries all your weight, you do not strain your knees and joints when you ride a bike. You decide the tempo yourself and can easily catch your breath without having to stop.

It is also a great way to explore your surroundings and an effective way for you who want to feel good. You exercise and do good for the body – without you noticing it.

Cycling, especially outdoors in daylight, improves your sleep quality, and helps you fall asleep. If you often feel tired most of the day and have a hard time getting together and doing something, a bike ride will do you good. The rhythmic movements when you tramp seem meditative – you stress off and find harmony.

When cycling, you need to balance to avoid falling or crashing. You have a good sense of balance in life in general, for example, it can reduce the fall risk especially if you start to get a little over the years, and thus you also run less risk of fractures.

If you cycle at a steady pace, you burn about 400 calories per hour. If you cycle 30 minutes every day, you will lose five kilos of fat in one year. Since cycling builds muscle, it increases your metabolism long after you finish your bike ride.

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