The autumn and winter months reduce our vitamin stores, gloomy days have a bad effect on our well-being, and the spread of viruses and diseases fills us all with anxiety. Unfortunately, all these factors have an adverse effect on our entire organization. It is time to strengthen our immune system in order to make our body more resistant to possible diseases and regain our strength and well-being.
7 tips to strengthen the immune system 🙂
1. To boost your immune system you can take pre- and probiotics.
Scientific researches have found that 70% of our immune system is in the intestine where absorption takes place. What exactly does that mean?
Approximately 70% of our body’s immune material is produced by the intestinal flora, which threatens the optimal functioning of the immune system when damaged.
Our gastrointestinal system contains useful micro-organisms and bacteria that can prevent dangerous effects on health. It is therefore worth paying close attention to the health and reinforcement of the intestinal mucosa. We can help the growth of “good” bacteria by taking prebiotics and probiotics, thus maintaining the balance of the intestinal flora can directly contribute to the preservation of our health and the development of protection against infections.
Food supplements are also available, but the daily use of foods with pre- and probiotics are recommended: yoghurts, sour milk products, and fermented foods.
2. Vitamin C
Consumption of citrus fruits rich in vitamin C (such as orange juice, kiwi, grapefruit) also effectively helps to strengthen the defensive capability of the immune system and maintain the healthy operation of the body. This essential micronutrient stimulates the function of white blood cells, strengthens the cell walls, thus protecting against the penetration of pathogens. In addition, its antibiotic effect is known as some bacteria are killed in its presence.
3. Overcoming fatigue and exhaustion can be solved with magnesium supplementation.
Many times we blame the lack of sunshine and spring fatigue, although most likely it is the lack of magnesium that we find behind the symptoms. It is worth consuming foods known as mood enhancers, foods containing high magnesium level (e.g. sardines, seafood, cocoa, coffee, cashews, almonds, cumin seeds, coriander, curry, ground ginger, whole-wheat bread and rice, tofu), which are effective in fodder.
This mineral is vital for the body because it is essential for the energy-producing processes of cells, the good functioning of our nervous system, ensuring the hardness of our bones and teeth, preventing muscle cramps, and strengthening our cardiovascular system.
4. Enough sleep is particularly important to protect the immune system.
Sleep for at least 7 to 8 hours, as sleepless nights have a considerable negative effect on the immune system.
In this case, the number of antibodies and lymphocytes that fight against various infections decreases.
As a result of lack of sleep, there will not be sufficient supply of ammunition ready for deployment and it will take longer to fight against infections.
5. Exclusion and minimization of stress.
Try to exclude stress from your life as much as possible. If this is an impossible mission, try to spend as much time as possible on yoga, gardening, reading, or go to the movies with friends, go on trips a lot. Activity in nature, active rest is important because stress, fatigue and overwork also weaken the immune system.
6. Regular exercises and physical activities are beneficial and stimulate the immune system.
Even a 30-60 minute walk a day may be enough to maintain the defence mechanisms, thereby reducing the risk of respiratory infections.
7. Ensuring vitamin D intake is also essential.
Fill your body with vitamin D, as it has now been proven that it is not only a “vitamin for the bones” but is also ranked high in the body’s defence apparatus.
In the sunny months from spring to autumn, vitamin D reserve is filled up to an acceptable level as it can be synthesized in adequate amounts by our body if exposed to sufficient sunlight. However, the development of Vitamin D3 decreases with age, while certain diseases and infections can also reduce its level. Treatment of Vitamin D deficiency is therefore essential.
When there is not enough vitamin D in our body, the “soldiers” of our immune system (called T-cells) are not activated. This weakens our body’s defence mechanism.
Vitamin D can be obtained through diet, supplements, and sunlight. Vitamin D is naturally present in oily fish such as cod liver oil, swordfish, and salmon.
