When the days become shorter and temperatures drop, we want to know how to boost the body’s immunity. It’s worth starting preparations as early as possible to create a solid shield against infections. After all, whether and how often we get sick depends on our actions. Therefore, it’s worth being aware of what affects the functioning of the immune system.
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Diet and lifestyle naturally play a huge role. However, other often-ignored issues will be just as important, including regenerative sleep, physical activity, and appropriate supplementation. Check which ingredients will arm your body for the upcoming autumn-winter season!
How to boost the body’s immunity? Nutrition and supplements
Cells and molecules of the immune system produce two types of immunity: innate and acquired. When we are born, we are equipped only with innate (non-specific) immunity. Only over time do we gain acquired (specific) immunity, and it is precisely this that we have a direct influence on.
Specific immunity arises from the contact of pathogenic factors with our body. When we are sick, the body fights the infection, while the immune system remembers the pathogen that caused it. Proper nutrition is a way to strengthen this valuable function. Therefore, doctors and dietitians indicate that we should eat a varied diet, providing the body with all nutrients. Unfortunately, this is not always possible, for example, due to absorption disorders, food allergies, a monotonous menu, poor quality of food products, an excess of duties, or various diseases. As a result, we reach for specially formulated preparations that will supplement these deficiencies. But which immunity supplements are really worth choosing?…
Vitamin D3 – a basic supplement for everyone
The best-documented ingredient that positively influences the immune system is the famous vitamin D3. According to research, it is essential for the proper functioning of cells involved in both specific and non-specific immune responses. It affects, among other things, the action of macrophages, lymphocytes, eosinophils, and neutrophils. So, if we have too little vitamin D, we are more susceptible to diseases – and not just infections, but also dangerous autoimmune diseases.
Although vitamin D is found in trace amounts in food, the body primarily produces this ingredient under the influence of sunlight. In Poland, however, it is grey and dark for most of the year. Doctors therefore indicate that vitamin D should be supplemented at least from October to April (and ideally all year round!) (in a dose adjusted to age and individual needs).
What for immunity for adults? The most important ingredients
What other immunity supplements for adults will be good for the autumn-winter period? First and foremost:
- Vitamin A – essential for the protection of the body’s epithelium and mucous membranes, which are the first line of defense against infections. Vitamin A has anti-inflammatory effects and plays a role in the functioning of the immune system;
- Vitamin E – increases resistance to respiratory infections and allergic diseases. Its supplementation is particularly important for strengthening the immune system in smokers;
- B vitamins – regulate cytokine production and influence their interactions with immune system cells, which affects the fight against inflammation and infections;
- Vitamin C – a powerful antioxidant that supports immune defense. It protects the epithelial barrier against pathogens and aids in scavenging oxidants in the skin, thereby potentially protecting against environmental oxidative stress.
- Zinc – helps reduce the number of infections and the duration of the common cold, as it forms and accelerates the maturation of T lymphocytes;
- Selenium – crucial for immune functions, activating, among others, immune cells, antioxidant protection, and participating in fighting viruses. Selenium deficiencies lead to impaired specific and non-specific immunity;
- Probiotics – contain so-called good bacteria that support gut health and the functioning and regulation of the immune system;
- EPA and DHA fatty acids (omega-3 acids) – help fight infections. They alleviate inflammation by limiting the synthesis of inflammatory mediators (cytokines) and inhibiting an excessive immune response.
If we are wondering how to strengthen the immune system, we should first consider preparations containing the aforementioned vitamins and minerals, as well as probiotics. Probiotic supplementation leads to a reduction in the proliferation of pathogenic microorganisms. As a result, we get sick less often, because we are protected by so-called good bacteria. What’s more, some strains contained in probiotics directly affect the immune system, e.g., by stimulating the body’s production of IgG and IgA antibodies (such properties are exhibited by, among others, Bifidobacterium bifidum, Lactobacillus acidophilus).
The origin of specific substances is also important. Herbal and plant ingredients are particularly recommended, as they have long been attributed immune-stimulating and virus-protective properties. These include ginseng, elderberry, echinacea purpurea, cistus, garlic, ginger, evening primrose, and turmeric.
How to strengthen the immune system: choosing a preparation
Of course, all are chosen according to needs. It’s worth examining the functioning of your body or performing blood tests (preferably those used to assess immune system disorders, i.e., peripheral blood count, levels of various classes of antibodies, CRP, ESR) to determine what you currently need.
Furthermore, the use of specific preparations preventively or during an ongoing infection must be based on carefully selected, natural ingredients. When looking for a product for yourself, pay attention to:
- standardization of plant extracts (information should be visible in the product description or on the packaging);
- certified ingredients (through certificates, the manufacturer confirms, among other things, the quality, safety, and origin of the raw material);
- chemical form (for many ingredients, it is worth ensuring it is a coenzymatic and methylated form, which ensures better absorption).
How to strengthen the immune system: other methods
How to boost the body’s immunity is not solely determined by diet and supplementation. Regular physical activity, which increases the number and activity of immune cells, is equally important. Recommended forms of exercise include walking, swimming, Nordic walking, cycling, or running. The most important thing is to find something you enjoy and will do regularly.
Among the tips indicating what to use for adult immunity, also mentioned are:
- limiting stimulants,
- hydrating the body (with mineral still water in an amount of approx. 30 ml per 1 kg of body weight),
- and the aforementioned probiotics, which will help take care of the digestive system’s microflora.
It’s also worth knowing how to strengthen the immune system through sleep and rest. Proper quantity and quality of sleep support the regeneration of damaged cells – including immune cells. Therefore, you should sleep approximately 7-8 hours each night. For sleep to be maximally regenerative, we should not overeat immediately before bed. In addition, it is good to limit exposure to light (especially from a phone, TV, or computer) and ventilate the bedroom.
Avoiding stress is another step that supports our body almost as effectively as the best immunity supplement. Unfortunately, complete elimination of stress from life is not possible. However, let’s remember that prolonged, excessive tension causes the production of stress hormones, which reduce immunity. To reduce stress reactions, one can introduce, for example, yoga, meditation, breathing exercises, aromatherapy, or certain herbs (infusions of lemon balm, chamomile, valerian).
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