Strengthening the Immune System – Sports & Exercise for Your Defenses

Our immune system, i.e., everything that is part of our body's defenses, does amazing things every day. This is how we stay healthy and fit. To this end, it repels intruders (e.g., the coronavirus) that we do not want to see in our bodies.

These include, for example, colds or other pathogens. The stronger our immune system is, the greater the chance that we will not contract an infection.

That's why it's our job to strengthen the immune system. It doesn't have to be hard. On the one hand, a healthy diet that contains all the important nutrients and vitamins plays a significant role in this.

On the other hand, sports and exercise also boost our defenses. So let's take a closer look at how this works.

How does exercise strengthen the immune system?

A healthy immune system rests on two crucial pillars. The first of the two pillars concerns our diet:

We want to eat a balanced diet so that our body receives important micronutrients as well as macronutrients and is thus prepared against possible intruders. The second pillar to strengthen the immune system is physical activity.

Why do exercise and some physical exertion play such an important role in our defenses? Exercise and the ideal diet are a real motor for the production of immune cells.

Muesli Bites

Ideal as a small snack before exercising or your workout

Preparation time 10 min.

Cook Time 20 min.

Total time 30 min.

Course: Breakfast, Snack

Keyword: banana, granola, oatmeal, nuts, sport, whole grain, cinnamon

Ingredients

• 200 g sports granola nut and seed coconut
• 1 banana (ripe)
• some bourbon vanilla
• 1 pinch of cinnamon
• 2 tablespoons coconut oil
• 3 tbsp oatmeal
• possibly 1-2 tsp wholemeal spelt flour

Preparation

• First, preheat the oven to 180° C circulating air and line one or two baking trays with baking paper.
• Mash the banana finely with a fork so that there are no more pieces. Of course, you can also use a hand blender for this.
• Mix the dry ingredients in a mixing bowl.
• Heat the honey with the coconut oil and add to the dry ingredients with the banana puree.
• Mix everything into a smooth mixture and place small piles on the baking trays with the help of 2 teaspoons.
• Press the heaps slightly flat with a moistened teaspoon or with your fingers and bake in the preheated oven for about 10 minutes.
• Then turn the muesli bites and bake again for 7-10 minutes until golden brown.

Endurance sports are particularly suitable for this, but of course, other sports also have a positive effect when exercising at a moderate intensity.

When the body is stressed, it releases adrenaline. This hormone also affects the immune cells. They multiply much faster, and even a weak immune system gets a small boost.

This "growth spurt" affects the NK cells, which are the killer cells of our body that attack tumor cells, for example. But the white blood cells, as well as the T and B lymphocytes, also multiply.

If the adrenaline levels fall after exercise, the immune cells also return to their baseline. They become less effective for the normal function of the immune system.

But regular exercise trains this immune system in the long term. Infections are then less common, and the risk of cancer also decreases. ^​1​

Is the immune system weakened by exercise?

With particularly intense stress, an interesting phenomenon can occur. We can then notice a rather weak immune system immediately after exercise.

Because if we go to the limit in our sport – be it endurance sports, but especially in sports such as strength sports or HIIT (High Intensity Interval Training) – our body must first recover. Giving it this time plays an important role in regeneration.

How long is the immune system weakened after exercise?

The phenomenon of the temporarily weaker immune system due to heavy stress is also called the open-window effect or open-window phenomenon. This is due to the fact that the rapid increase in immune cells during the unusually heavy load results in an equally rapid decrease in these cells.

In addition, the mucous membrane of the upper respiratory tract can be irritated by particularly intensive exercise, making it easier for viruses and bacteria to enter. Sore throat or runny nose, cough or sneeze can be the result, especially in the colder season.

Despite this open-window effect, however, it was found that even though competitive athletes are more prone to infections under extreme stress such as in competition, they are less likely to get sick throughout the year than people who do little or no sport.

In addition, the immune system returns to its normal function after about 24 hours.

How to train the immune system properly?

Moderate exercise is best for our immune system.

These sports can be performed on a regular basis each week. Furthermore, we can support our body with sufficient sleep.

And of course, a healthy diet is important, consisting of plenty of fresh fruit and vegetables, only a few animal products, and meat and fish in the smallest possible quantities.

Vitamins and minerals should always be available in sufficient quantities. Healthy intestinal health also distinguishes a well-functioning immune system.

Proper nutrition for your immune defense

Proper nutrition can strengthen your defenses and affect your BMI. The two pillars of the immune system that we talked about at the beginning can support each other.

Because a healthy diet also gives the body the necessary energy to be active. In combination, the immune system benefits particularly.

The best start to an immune-friendly day is a healthy breakfast. And if you are physically active, then our VERIVAL Protein Porridge is ideal for you. The oatmeal provides a long-term energy supply and not just a short-lasting boost.

The high proportion of fiber supports the intestinal flora. Last but not least, the abundant protein ensures that you can build strength effectively. So nothing stands in the way of a healthy defense.