Immunity Decoded: How to Strengthen Your Body from Within

A healthy immune system works like a smart thermostat. It switches on when needed — for example during an infection — and naturally returns to rest afterwards. When this regulation is disrupted, something else often appears: low-grade, chronic inflammation that stays under the radar. Waking up tired, irritability, digestive issues, headaches, concentration problems and stiff muscles start to creep in. Subtle signals that accumulate and quietly put your system under pressure in the background.

Sleep turns out to be the most underestimated lever for a strong immune system. During deep sleep and REM sleep, your body runs an intensive recovery programme: cells are repaired, your immune system goes into “scanning mode”, and your brain clears waste via the glymphatic system. In practice, this translates into simple but powerful habits: dim your lights in the evening, avoid bright (blue) light in the hours before bedtime, put your screens away earlier and build a consistent evening ritual. Even small adjustments — such as warmer lighting, candles or calm breathing — help your body switch more easily into recovery mode.

Nutrition here isn’t about a list of “good” or “bad” foods, but about pure biochemistry. A large part of your serotonin — the building block from which melatonin is produced — is linked to your gut microbiome. And that microbiome responds directly to what you eat. In his book Waar Rook is, is vuur Len explains how different nutrients can influence inflammatory processes. Think unprocessed, plant-based foods, enough fibre, and daily fermented products such as unsweetened yoghurt or kimchi. Add herbs like turmeric (preferably with fat and pepper for better absorption) and you’re literally giving your body the building blocks to regulate itself more effectively.

Movement works like a natural reset button for your immune system. Not because you need to train intensely, but because your muscles release myokines — substances that help slow down inflammatory processes. Even a short morning walk already makes a difference: light activity, reduced stress, and natural daylight for your biological clock. Combine that with a few minutes of calm breathing — especially longer exhales — and you pull yourself out of chronic stress several times a day.

At Waer Waters, wellness isn’t about escaping — it’s about realigning. Warmth, silence, water and rhythm bring your nervous system back into a state of regulation. Sauna acts as a controlled stimulus: a short stressor that teaches your body to recover faster and more efficiently. Research shows that frequent sauna users often have better markers for cardiovascular health and lower inflammation levels. Add the mental effect — slowing down, being unreachable, conscious breathing — and you understand why a day at Waer Waters is more than relaxation.

Give your body that reset. Book your wellness day at Waer Waters and experience what true regulation does for your energy, your calm and your resilience.