How to boost your immune system through diet and lifestyle changes - Insider

Eat yourself fit – this is how you boost your immune system

But what can you effectively do to activate and strengthen your body’s own protective shield so that colds don’t stand a chance?

An important key to this lies in your diet. Because you have the opportunity to eat yourself fit and that has never been more important than now.

In order to provide you with the most effective tips, we have taken the support of a nutrition expert who explains how you can best arm yourself against colds and strengthen your immune system at this time of the year.

The presenter, Spiegel bestselling author and nutrition prophet has lived completely sugar-free for more than 15 years and reveals valuable tips and tricks on how you can easily push your immune system with the right diet in autumn and at the same time can still eat you happily.

What are the top foods when it comes to strengthening the immune system ?

9 Foods That Can Boost Immunity — And 3 That Can Hurt It | Allrecipes

According to Anastasia, for a healthy diet it is always helpful to reduce your sugar consumption and, at best, even stop it completely. Because the commercial industrial sugar prevents the optimal absorption of vitamins and minerals from food.

The body cannot use the valuable and healthy food profitably and there is really something to the rumor that chocolate is a so-called vitamin robber.

Find out here how you can live sugar-free in the long term.

Anastasia reports that her menu currently includes 8 servings of fruit and vegetables per day. Seasonally there are still some types of fruit which, in addition to a high vitamin and mineral content, also contain many valuable secondary plant substances: fresh figs, grapes and persimmons. Also pumpkin, all types of cabbage and old apple varieties such as Boskoop and Cox Orange.

These in particular contain an extra portion of phytochemicals that are supposed to have a health-promoting effect and, depending on their type, can have anti-inflammatory, blood pressure and cholesterol lowering effects.

Anastasia’s insider tip: Greek mountain tea! This herbal tea not only brightens your mind in no time, but also has a strong anti-inflammatory and antioxidant effect. This gives you optimal support for your immune system in the cold and wet season.

What effects do immune boosters have on your body?

You just feel fitter and more comfortable in your skin, both mentally and physically, says Anastasia.

A balanced diet with enough protein, healthy fats and plenty of fresh fruit and vegetables is important to keep you healthy and productive.

And something else happens: the nutrients contribute to the motivation to move and in no time you jog one or two laps more than usual. More exercise and regular exercise make you look more consciously at your food. And an upward spiral is already in motion.

Anastasia affirms: Eating the right things is so important. Only then does our body subsequently release the “satisfaction hormone” serotonin and the feeling that eating makes you happy lasts longer than, for example, when eating out of boredom or frustration.

How can I implement healthy eating plans without investing a lot of time?

24 Clean Eating Tips to Lose Weight and Feel Great

Perhaps you feel the same way: You could eat healthier if your own bastard wouldn’t stop you. The myth still persists that a healthy diet costs a lot of time and that you prefer to spend your precious time before and after work with other things than standing in the kitchen.

Anastasia has a great tip for this: “Mealprep” is the magic word. This not only enables you to plan for a few days in advance, but also playfully to fight the dreaded cravings in between and at the same time give your body something that satisfies it.

You can find more tips on how to combat food cravings here.

Even Anastasia does not like to stand at the cutting board every day and snip on it for hours, she prefers to pack a whole baking sheet full of vegetables. In terms of quantity, that is enough for up to three days.

It’s that easy:

Pour olive oil, salt and pepper over the vegetables and put them in the oven at 180 degrees until they are crispy and, if you like, crispy. Then fill into storage containers and place in the refrigerator.

For on the go:

Nuts are ideal here. Especially in the cold season you can also use dried fruit and chestnuts. They are real nutrient bombs and on top of that they are sweet and filling.

Packed in small screw-top jars, you always have a healthy snack with you and you don’t have to desperately reach for a chocolate bar as an emergency snack.

And as a delicious goodie at the end, here is a special recipe for a warming and immune-strengthening drink:

Golden Milk

  • 150 ml water (filtered, boiled)
  • 1 tbsp turmeric powder
  • 1 medjoul -Date (dice and mash with fork)
  • 1 small piece of ginger (peel and dice very finely)
  • 300 ml cashew milk (alternatively almond milk)
  • 1 each Pinch of cinnamon, sea salt and black pepper


Bring all ingredients to the boil in a saucepan and simmer for 10 minutes over low heat, stirring occasionally – et violà!

You see: With the effective tips from nutrition expert Anastasia, it is very easy to boost your immune system and to eat a varied diet now in autumn.

The keyword here is also varied, because we have other methods for you on how you can increase your immune system so that colds don’t stand a chance with you this winter.

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