A meeting here, an appointment there, plus a quick dash around the supermarket before picking the kids up from nursery: it all adds up to stress on a massive scale, and often on a daily basis. Can a stressful daily life have an impact on one's mental health and also affect the immune system? The answer is a resounding 'Yes'. Find out how and why here. You will also learn how you can strengthen your immune system. Enter our competition as well, and with a bit of luck you could win one of the attractive prizes designed to give your health a boost.
Stress test: How stressed are you?
Do you remain calm in every situation? Or is there so much on your plate right now that you feel overwhelmed? Answer the seven questions below to get a better sense of your current stress level.
Eight tips to strengthen the immune system
These eight tips give you some easy ways to strengthen your immune system every day and for the long term:
1. Eat happy and healthy
- Eat a balanced diet. It is advisable to include lots of fruit and vegetables, whole grain products and lean protein foods such as chicken or lentils, along with healthy fats such as olive oil.
- Ensure you consume sufficient vitamins and minerals.
- Foods with a high tryptophan content and low levels of other amino acids make you happy. Tried-and-tested examples include the classic combination of warm milk and honey in the evening, pasta with parmesan cheese, ripe bananas, dark chocolate and dried figs.
2. Take regular exercise
- Sport and physical activity can also strengthen the immune system. There's no need to do intensive workouts, though. All it takes is regular, moderate exercise. Our tip: incorporate movement into your daily routine. Take the stairs rather than the lift, for example, or get up and walk around during long phone calls. Avoid sitting rigidly at your desk, and opt to walk or cycle when travelling short distances.
3. Find ways of coping with stress
- Stress can weaken the immune system. It is therefore crucial to find ways of managing stress so it doesn't become a chronic problem. Yoga, meditation, relaxation techniques and hobbies like singing or dancing are very helpful.
4. Treat yourself to a digital detox
- For many people, their mobile phone is the first thing they look at in the morning and the last thing they look at before bed. Over time, being permanently contactable can become a strain. Give yourself a break from your mobile, and try to change your habits.
5. Get enough sleep
- Sleep is important for regenerating the body and strengthening the immune system. Try to get enough sleep to meet your needs. Adults should have at least six hours sleep.
6. Avoid nicotine and only drink alcohol in moderation
- Smoking can damage the immune system. Try to avoid nicotine altogether.
- Regular alcohol consumption can also damage your immune system.
7. Look after your gut
- The gut is our largest internal organ, and it is responsible for much more than just digestion. It is essential for our immune system and important for our mental health. The gut does an incredible amount of work throughout our entire lives, for which it deserves recognition and care. These nutritional tips will help ensure a healthy gut.
8. Drink enough
- Water is our elixir of life. Drink it and/or unsweetened tea in sufficient quantities. This supports your general health and strengthens your immune system. The Swiss Society for Nutrition (SSN) (in German) recommends a total fluid intake (from drinks and food) of around two to two-and-a-half litres per day.
«Most people know their digestion and their own personal digestive habits. The gut likes to have rituals, but they don't have to be the same for everyone. If you notice changes, there's often something out of kilter.»
