What about immunity? The best methods for strengthening the body's immunity during the cold and flu season
We pay particular attention to strengthening immunity in the autumn and winter, when the risk of illness is greater. To prevent illness and at the same time help the body fight infections, it is worth adopting healthy habits that support the proper functioning of the immune system.
How to strengthen the immune system and protect the body against infections? What are the best vitamins for boosting immunity? What is good for immunity? What products should be included in your daily diet to stay healthy?
Table of contents
- Why is it important to strengthen your body?
- The best vitamins and minerals for boosting immunity
- Natural immune support – probiotics, herbs, shark liver oil and omega acids
- Supplements that support the body's immunity – which preparations really work?
- What about immunity for children – how to strengthen the youngest?
- Movement is health – how does physical activity strengthen the immune system?
- Sleep, rest and stress reduction – the foundations of strong immunity
- Strengthening immunity step by step – a practical plan for every day
Why is it important to strengthen your body?
The body's immunity is its ability to defend itself against harmful factors such as viruses, bacteria and fungi. Thanks to the proper functioning of the immune system, the body is able to protect itself against infections. Supporting the work of immune cells is particularly important in the autumn and winter seasons, when the risk of illness increases. During this period, we spend less time outdoors and more time indoors, where it is easier to come into contact with pathogens.
Boosting immunity can have many benefits, including a reduced risk of illness, easier recovery from illness and fewer complications. Supporting the immune system can also improve your overall well-being, as a strong immune system helps you maintain your energy and good mood.
The best vitamins and minerals for boosting immunity
There are many ways to support immunity and proper body function. One of them is a diet rich in vitamins, minerals and antioxidants. It is important to eat plenty of fresh vegetables, fruit, whole grains and healthy fats every day. Which vitamins are particularly important for strengthening the body? Your diet should include vitamin C, vitamin D3, vitamin E, B vitamins, zinc and selenium. It is also important to stay hydrated (you should drink at least 1.5 litres of water a day).
If you have difficulty providing your body with key nutrients through food, you may consider using supplements for immunity containing good vitamins to strengthen the body. Preparations in the form of capsules, tablets and drops can be a valuable supplement to your daily diet and support when your immune system needs additional stimulation.
Natural immune support – probiotics, herbs, shark liver oil and omega acids
To boost your immunity, you can also try preparations based on natural ingredients. Popular compounds that stimulate the immune system and thus have a beneficial effect on immunity include:
- garlic
- onion
- curcumin
- ginger
- echinacea purpurea
- black elderberry
- probiotics
- healthy fats
To reduce the risk of infection and support the body in fighting pathogens, it is also important to ensure an adequate amount of omega-3 or omega 3-6-9 fatty acids in your diet. EPA and DHA acids are not synthesised in the human body, so they must be supplied to the body from external sources. The best sources of these acids are fatty sea fish, seafood and caviar. Their optimal level in the body has a positive effect on immunity, strengthening the natural defence mechanisms. In addition, thanks to their anti-inflammatory properties, omega-3 acids reduce the body's excessive immune response.
Supplements that support the body's immunity – which preparations really work?
Many factors influence our immunity. How often we catch viral and bacterial infections largely depends on our diet, so it is important to remember the principles of a balanced diet. Your diet should be based on regular meals, eaten every 3-4 hours, based on fresh and minimally processed products.
Supplements that are a source of vitamins, minerals and antioxidants, such as vitamins for women or vitamins for men, can be a useful addition to your diet. What should you take to strengthen your body? In this case, comprehensive immunity supplements that contain valuable substances for the proper functioning of the body may be a good solution. However, it is important to remember that tablets to strengthen the body for adults cannot replace a healthy, balanced diet and natural meals. People struggling with autoimmune and chronic diseases should consult a doctor before starting supplementation.
What about immunity for children – how to strengthen the youngest?
Children's immune systems are not yet fully developed, which is why they often suffer from recurrent upper respiratory tract infections. It is assumed that the body only reaches peak immunity at the age of several years. Before that, it must go through many diseases and infections, which are completely normal during childhood. How to get rid of a cold quickly?
To improve your child's immunity, you can use natural supplements containing vitamins, minerals and plant extracts. Look for products containing vitamin C, vitamin D, folic acid, zinc, selenium and concentrated fish oil.
For toddlers, you can also use home remedies to boost their immunity. What strengthens immunity in children? Honey is a real treasure trove of vitamins: it contains B vitamins, vitamin C, magnesium, calcium, sodium, manganese and potassium. Raspberry juice is a great source of vitamin C, as well as fatty acids and minerals. It can be given to children with colds and low body temperature, as it has a warming effect and induces mild sweating.
Movement is health – how does physical activity strengthen the immune system?
One of the pillars of maintaining high immunity and natural defences is movement. Regular physical activity supports the production of T lymphocytes and macrophages (cells responsible for the body's defence processes). Physical exercise also keeps the body in good shape, counteracting overweight and obesity, which reduces the risk of inflammation and the development of other diseases.
According to the recommendations of the Food and Nutrition Institute, in order to maintain a healthy lifestyle, you should devote 30 to 45 minutes every day to any form of physical activity. Recommended activities include walking, climbing stairs, cycling, dancing, and household chores (e.g. gardening, washing the car by hand).
Sleep, rest and stress reduction – the foundations of strong immunity
The basis for preventing infections is not only the regular supply of key vitamins and minerals to the body. To strengthen the immune system, you should also pay attention to getting enough sleep, regenerating the body and reducing stress. Good quality sleep can significantly strengthen immunity as it affects the production and activity of immune cells. It is worth remembering that sleep problems can be caused by a deficiency of certain vitamins, mainly due to their effect on the regulation of the nervous system and melatonin production. Here you can read more about which vitamin deficiency causes insomnia.
Skillful coping with mental tension also plays an important role in maintaining a properly functioning immune system. Stress not only leads to increased cortisol secretion, which adversely affects the immune system, but also reduces the number of lymphocytes and promotes the development of infections.
Strengthening immunity step by step – a practical plan for every day
Things that can be easily modified to improve your immunity include diet, exercise, and the quality and quantity of sleep. In the autumn and winter, when there is an increased incidence of colds and flu, you can take vitamins for immunity in the form of tablets, capsules or drops. However, it is important to remember that there is no single magic formula that supports the immune system and shortens the duration of infection. Therefore, the best way to reduce the risk of illness is a healthy, well-balanced diet containing optimal amounts of macronutrients, antioxidants and probiotic bacteria.
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