How to Strengthen Your Immune System – It All Starts with a Smile

By Anni Dahms

Founder of  the retail chain ANNI’s VITAL SHOP.
Nurse- & Health specialist,  Biopath and Nutritional Adviser.

You can read Annis Newsletter in the following languages:

   

 

”Instead of trying to prove that you are better than you think, just laugh.

Laugh at your worries, laugh at security, see your anxiety with humor.”

 

It will be difficult at first, but gradually, you will get used to it.
The above is taken from The Witch of Portobello by Paulo Coelho.

I personally train daily to live by these words. They are powerful in relation to the immune system. Joy and laughter have shown that people who embody these qualities with positive energy and minimal stress generally have a strong defense system.

10 Minutes of Daily Laughter Can Work Miracles

When we laugh, large amounts of immunoglobulin are released, which strengthens the immune system and acts as an antibody against infections in the body. Laughter increases the number of white blood cells, which help fight diseases. Additionally, laughter causes the body to release endorphins, which have pain-relieving effects and function like the body’s natural morphine. After just 10 minutes of laughter, the body releases the same amount of endorphins as 30 minutes of jogging.

You can help yourself laugh by reading funny books or articles, listening to humorous radio shows, watching comedy movies, or observing your pet’s amusing antics.

A good laugh makes you happy. If you suffer from high blood pressure, it can be beneficial to laugh as well—10 minutes of laughter has been shown to lower blood pressure by 10-20 mmHg.

Studies have shown that simulated laughter is just as effective as genuine laughter.

It is truly a win-win situation if you decide to laugh more in your daily life. Laughter reduces stress. Stress is Yin, and a good laugh is Yang, making laughter the direct opposite of stress. The stress hormone cortisol decreases, while dopamine increases.

Laughter has no side effects and cannot be overdosed. Even just smiling can be beneficial. Try it for a few days, and you will be amazed by the difference it makes.

In addition to laughter, the immune system needs a healthy and varied diet to function optimally. A good night’s sleep is also crucial. Moreover, various vitamins, minerals, plants, and herbs contribute to and support the immune system.

The combination of laughter, supplements, sleep, and a balanced diet can contribute to a strong and healthy life and immune system.

Diet

A Finnish proverb states:

 

“Eat to live, do not live to eat.”

 

A high-quality diet plays a significant role in strengthening and maintaining the immune system. Eat organic, varied foods, and avoid overeating. Ensure an adequate intake of fruits and vegetables, especially green vegetables. Whole grains, mushrooms, and sweet potatoes are also beneficial. Healthy proteins, composed of 20 amino acids essential for growth and repair, help rebuild body tissue. Sources include chicken, eggs, fish, beans, and nuts.

Healthy fats are also essential—opt for wild-caught cold-water fish, flaxseed oil, canola oil, and walnuts. Diets low in omega-3 fatty acids have been linked to chronic inflammatory conditions.

Consume yogurt and other fermented products, as they contain beneficial bacteria that maintain a healthy gut flora, which is associated with a strong immune system. If you often feel bloated, adding fermented foods to your diet may help.

Ensure sufficient zinc intake, as it is a component of more than 200 enzymes in the body and is crucial for protein, carbohydrate, and fat metabolism. It plays a central role in immune cell production and helps keep diseases at bay. Zinc is found in meat, shellfish, and whole grains.

I love the taste of chocolate and am an avid chocolate consumer. Theobroma cacao is the Latin name for chocolate, meaning “Food of the Gods.” Dark chocolate has a long history as a healing plant. I believe that high-quality chocolate in moderate amounts is healthy. I especially love dark chocolate with high cocoa content. In stressful situations, such as writing an article under pressure, I find that my brain does not tire as quickly. Dark chocolate also boosts my mood and reduces my appetite, preventing me from snacking throughout the day. I often eat 100% dark chocolate and never go below 85% cocoa content, always choosing a reputable, high-quality brand.

An important nutrient that plays a significant role in strengthening your immune system is vitamin C. Vitamin C is found in citrus fruits, berries, and bell peppers, among others. It is water-soluble and, in sufficient amounts, helps prevent flu and colds. Taking 1 gram of vitamin C per day strengthens the immune system by increasing the blood’s immunoglobulin levels. Like B vitamins, vitamin C is water-soluble and can be damaged by heat, such as during cooking.

Vitamin D  is also beneficial for the immune system. It is obtained from sources such as fatty fish and eggs and helps protect against respiratory infections like colds and flu.

In sufficient amounts, Vitamin D has been described as being more effective than vaccines against flu-like illnesses.

Selenium is a trace mineral with many disease-preventing properties. It strengthens the immune system and also has the ability to prevent mutations in the body. Selenium can be found in meat, organ meats, fish, shellfish, Brazil nuts, brewer’s yeast, and more.

Supplements for Your Immune System

Multivitamin/mineral supplement
A good overall nutritional foundation.

Silicon
Silicon is a mineral that is often overlooked, but it plays an important role in supporting our immune system by promoting healthy mucous membranes in the nose, bladder, and reproductive organs while also strengthening hair, skin, and nails.

Echinacea
Echinacea, also known as the purple coneflower, originates from North America and is well known for its immune-stimulating effects. It particularly strengthens the body’s resistance in the respiratory and urinary tracts. It is used against both bacteria and viruses and can also be used for cold sores.

Zinc & B6
Zinc is an important trace mineral that effectively supports immune function. It plays a crucial role in many vital processes, influencing growth, puberty, and hormone balance. About 30-40% of dietary zinc is absorbed in the intestines, but if you lack vitamin B6, it is excreted again. Therefore, it is a good idea to combine zinc with B6.

Selenium
Selenium is an essential mineral that has a significant impact on our health and is particularly important for those with poor dietary habits. A Danish population study confirmed a Finnish study that found high selenium levels to be a key factor in preventing cardiovascular diseases. Recent research also suggests that selenium deficiency increases the risk of cancer, but it should be avoided during radiation and chemotherapy treatment.

Magnesium
Magnesium is important for the immune system’s function. The level of immunoglobulins drops by 60% when magnesium intake is low. The immune system’s T cells need magnesium to produce killer cells that help destroy cancer cells.

Q10
Q10, also called coenzyme Q10, is found in all the body’s cells except red blood cells. Inflammation depletes the body’s Q10 reserves and can worsen in case of deficiencies. The body can produce Q10 on its own, but its natural production begins to decline from the age of 20. For the body to absorb Q10 properly, it must be dissolved in some form of oil. It is recommended to take Q10 in the morning due to its stimulating effect.

 

Other Methods to Boost Energy and Well-being

To give your body an extra energy boost, ensure regular exercise, sufficient rest, and sleep. When I need to uplift my mood, I turn on some good music and dance for at least 15 minutes, engaging my entire body. Regardless of how gloomy the world may seem, dancing is liberating and helps me release my thoughts and energy—it feels almost like meditation.

Stress and insomnia often go hand in hand. Kurt Flytlie writes in one of his books: “If you ensure that your legs are as tired as your head during stressful periods, you will never fall ill from stress!” While exercise can help prevent stress, it is also essential to identify and eliminate its root causes whenever possible. If you choose exercise, listen to your body and find what works best for you. Gentle movement, such as a quiet walk or bike ride in nature, can help reduce stress and improve sleep. Scientific studies have shown that blood pressure decreases when exposed to nature.

Here in Spain, I enjoy the many hours of daylight. Sunlight is healthy—it regulates circadian rhythms, enhances mood, and strengthens the immune system, ultimately improving sleep quality.

“Smile at the world, and it will smile back at you.”

This old, often overlooked proverb holds great wisdom. A warm smile makes everyone happier, and when we receive positive energy, our immune system automatically strengthens.

So remember: Laugh, eat healthily, get enough sleep, and nourish your body with the right supplements – your body will thank you with a strong and resilient immune system.