Strong Immune System

The role of a healthy immune system is more important than ever. The current circumstances have led people to question, «How can I boost my immune system?» Building a robust defense against viruses, bacteria, and other pathogens requires a multi-faceted approach. Here are some effective strategies for strengthening your immune system: Health program CheckUp 07.12.2020

Strengthen your immune system

Balanced Diet

A diet rich in fruits, vegetables, lean proteins, and whole grains provides the body with the essential vitamins and minerals needed for a robust immune system. Foods high in Vitamin C, such as citrus fruits, strawberries, bell peppers, and broccoli, are especially beneficial. Vitamins A, E, D, B6, and minerals like zinc, selenium, and iron also play a critical role in immune health.

Regular Exercise

Regular physical activity helps to improve circulation, reduce stress, and strengthen the immune system. Aim for at least 30 minutes of moderate exercise daily, such as brisk walking, cycling, or swimming.

Adequate Sleep

Sleep has a profound effect on the immune system. It’s during sleep that your body produces and releases cytokines, a type of protein that targets infection and inflammation. Ensure you get seven to nine hours of sleep each night.

Hydration

Staying hydrated doesn’t directly protect you from viruses or bacteria, but it’s essential for your overall health. It helps to maintain bodily functions, including the immune system. Aim to drink at least eight glasses of water a day.

Limit Alcohol and Avoid Smoking

Both smoking and excessive alcohol consumption can harm your immune system. They can affect the way it responds to pathogens and lower your resistance to infections.

Manage Stress

Long-term stress weakens the immune response. Techniques such as meditation, deep breathing exercises, and yoga can help manage stress levels and boost your immune system.

Regular Check-ups

Regular health check-ups can help catch potential issues early and keep your immune system in top shape.

Dr. Anna Erat MD/PhD

Hello and welcome on my webpage

I take care of my clients from a holistic point of view, offering personalized and precision medicine. Healthier, Longer Life.

Latest news

  • All
  • Congress & Symposium
  • Digital
  • Health
  • Media
  • Prevention & Longevity
  • Sports Medicine

Celebrating the Longevity Center Switzerland and Its Collaboration with The Dolder Grand: A Full House Event!

Professor Dr. Christian Breymann delivered a brilliant speech on longevity and female health. A distinguished panel then discussed gender and sports medicine, mental health, and healthy aging. Panelists included Joanna ...

Longevity and Healthy Habits: The Impact of the Microbiome and Fasting – podcast hosted by Dr. Anna Erat

In the fourth episode of "The Longevity Code" podcast, Dr. Anna Erat and Dr. Andreas Paul Müller explore the significant impact of the microbiome on health. Discover how the microbiome ...

Longevity and Chronic Diseases: The Role of Genetics and Telomere Stability – podcast hosted by Dr. Anna Erat

In this episode of "The Longevity Code," our host, Dr. Anna Erat, explores the fascinating world of epigenetics and genetics alongside guest expert Prof. Dr. med. Thomas Szucs, a specialist ...

Mind & Longevity: Cognitive Health & Emotional Well-being – podcast hosted by Dr. Anna Erat

In the second episode, our host Dr. Anna Erat is joined by Oliver Heer, an elite sailor competing in the Vendée Globe, renowned as one of the most challenging solo ...

Longevity Clinics leading the way in Europe

We are delighted to see Longevity Center Switzerland and Longevity Center Europe recognised as leading clinics for healthy aging in Europe. Congratulations to all our colleagues at Clinique La Prairie, ...

The Longevity Center Methode – podcast hosted by Dr. Anna Erat

In the inaugural episode, our host, Dr. Anna Erat, is joined by two remarkable guests: Joanna Bensz, founder of the Longevity Center, and co-founder Prince Michael von Liechtenstein. Together, they ...

Simple changes in our daily choices can significantly impact our health

Ceasing smoking decreases lung cancer and heart disease risks, while a balanced diet and regular activity reduce obesity and diabetes incidences. Limiting alcohol intake promotes liver health. Empower yourself with ...

Revolutionizing Healthcare: The Impact of AI Tools in Medicine

Artificial Intelligence (AI) tools in the field of medicine have the remarkable capability to identify subtle anomalies that might escape the scrutiny of the human eye, thereby providing instantaneous insights ...

Longevity: How Doctors Stop Aging! With Dr. Dr. Anna Erat (Interview in German)

Is that really possible? Can doctors truly halt the aging process?" This was the topic of discussion in Zurich with Dr. Dr. Anna Erat, Medical Director of the Longevity Center ...

Longevity Talk #1 Dr. Anna Erat (MD, PhD) and CARE

Dr. Anna Erat explains in a conversation with Ion Haab, Co-Founder and Managing Director of CARE, why the future of medicine lies in the field of prevention. This forward-thinking approach, ...

Dr. Anna Erat supports CARE as a medical and scientific advisor!

Dr. Anna Erat, an alumnus of the University of Zurich, further advanced her academic pursuits with post-doctoral research at Harvard Medical School, simultaneously obtaining a PhD in global health and ...

How sports medicine can maximize the longevity runway

Anna Erat, MD, PhD, and Medical Director at Longevity Center Zurich, is at the forefront of integrating sports science to enhance longevity and overall health. The Longevity Center boasts a ...

Natural Support During Menopause: Insights from Peggy Reichelt and Dr. Anna Erat (Interview in German)

The menopause, a natural stage in a woman's life marked by the end of her reproductive capacity due to declining estrogen and progesterone levels. This phase can cause various physical ...

Let’s met at the «Healthcare Automation and Digitalisation Congress 2023» – 25-26 September 2023 in Zurich

Much looking forward to great discussions and expert exchange on digitalization in health. Thrilled to represent the Longevity Center Europe and to be on the opening panel on the power ...

New Medical and Managing Director of Longevity Center in Zurich

We are thrilled to announce Dr. Anna Erat (MD, PhD, IDP INSEAD) as the new Medical and Managing Director at Longevity Center AG, Zurich, Switzerland. Furthermore, she will serve as ...

NEXT by University of St. Gallen

People are living longer than ever, a shift in how to plan life, both professional and private is urgently called for. A 100-year-long life may soon be common, yet our ...

Nature Heals: A Renowned Doctor Explains Green Micro-Breaks And Nature’s Importance For Our Health

Interview with Nel-Olivia Waga Contributor. In regards to evolution, our brains have not changed very much since pre-historic times when we were hunters and gatherers out in the wild nature. ...

World Economic Forum in Davos

Apart from resource management - which includes circular economy and sustainable urbanization - we also must protect rural areas, indigenous cultures and biodiversity. The state of nature and health of ...

Vendée Globe around the world

Together with the European Longevity Center and HerzKlinik Hirslanden, I am also a proud medical sponsor of the Swiss sailor in the world renowned Vendée Globe around the world yacht ...

Winter Pentathlon in St. Moritz

Other selected sponsorships include the Winter Pentathlon in St. Moritz that allows passionate athletes of all generations to challenge themselves both physically and mentally through a one of a kind, ...