Strong Immune Defense

Here are 6 most effective tips – stay healthy, stay safe!

We all know that when immune system is under attack, it is crucial to give it an extra boost. But how? Our friends at AURUM FIT, a fitness and health company in Zurich, recommend the following simple and easy tips, that you can implement today:


If you are not allowed to travel or sit in home office atm you have no excuse to not get enough. If you sleep well and enough you stay fit. Sleep is the best medicine, because it supports the work of the T-cells, the defence cells of the immune system. Even 3 hours of sleep deprivation can weaken the immune system and increase the risk of catching a cold.

2. Gut health

Your immune system is really good at handling any virus as long as you have a functioning, intact microbiome. There are many studies that show a diverse healthy microbiome is the first line of defence for any viral or bacterial attack. Avoid alcohol, too much sugar, unhealthy fats such as margarine, convenience foods, crisps and fried foods, food additives and pesticides (buy more fresh, organic or game instead), hormone supplements (such as oral contraceptives) and general stress situations. Don’t take antibiotics against viral diseases, because they also kill healthy intestinal bacteria and thus weaken your microflora. Even if you have a bacterial disease, you should only really take antibiotics in an emergency. To cleanse your gut, take psyllium husks and support your gut flora with pro- and prebiotics. Prebiotics are found in some foods such as chicory or Jerusalem artichokes, but also in the dietary supplement inulin. Eat fiber-rich foods such as cauliflower, broccoli, and Brussels sprouts. Apart from the diet, try to maintain a regular sleep rhythm and physical activity. Relax!

4. Vitamin D

Vitamin D is in fact a hormone. It supports your entire body as it acts on over 1,000 different genes and moderates immune function and inflammation. It assists in calcium metabolism and bone formation. It’s no coincidence this is one of the few vitamins humans can make on their own with a little bit of sunshine. Without it we’d be dead. Suggested dose: 1,000 IU per 25 pounds of body weight, thus about 6000 IU if you weigh 70kg. Combine D3 with vitamin K and take it in the morning. Vitamin D deficiency and lack of exposure to sunlight weaken your immune system and open the door for infections. When the immune system is under attack, increase your vitamin D supplement intake and your exposure to sunlight for 30 minutes a day, if possible.
Vitamin C

A classic remedy for a reason: It supports your white blood cells, the good guys that help your immune system get rid of foreign invaders. When your immune system is under stress, your body will burn through much more vitamin C than it usually uses. Here’s the problem with vitamin C: it’s water-soluble and we excrete the dose literally after 2-3 hours. Then it’s gone. Replenish your vitamin C by taking it a few times throughout the day. Squeeze lemons and drink with water or take supplements. Heads up: If you have a stomach issue like acid reflux, high-dose ascorbic acid might exacerbate symptoms. Interesting fact: Dr. Gundry who treated patients with severe pneumonia from the SARS virus, gave them intravenous vitamin C continuously.

5. Zinc

Even if you get adequate amounts of zinc, your immune system may need more when it’s under attacke. Studies have shown the importance of zinc in maintaining the activity of immune system cells. Zinc and copper together form an antioxidant powerhouse called copper-zinc superoxide dismutase (CuZnSOD). It’s one of your body’s most effective defences. When loading up on zinc, make sure it’s paired with copper so you don’t deplete your stores.

6. Cod Liver Oil

All months with “R” kids get cod liver oil is an old german proverb. Cod liver oil contains essential nutrients. It has been used for generations to treat chronic inflammation, prevent rickets, boost bone health, aid in digestion and nourish the brain. Fermented cod liver oil contains a natural balance of omega-3 fatty acids and vitamins A, D, E, K which act in a highly synergistic way.

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