Immunity is a complex matter. A properly functioning immune system requires good habits and a healthy routine. Strengthening your body takes time and commitment, but it is an investment in your health, which is especially valuable during times of increased infections.
Immunity – What Does It Depend On?
Immunity is influenced by age, gender, genetics, environmental factors and broadly speaking, lifestyle.
The end of summer often reminds us that the autumn and winter months are approaching, full of coughs, colds and congestion. It is the right moment to focus on strengthening the body. A healthy immune system handles airborne bacteria and viruses more effectively.
How to strengthen the body?
The facts are undeniable: supporting immunity is a year-round effort. The previously mentioned broad lifestyle choices are within our control. By maintaining healthy daily habits, you can reduce the frequency and intensity of infections and sometimes avoid them completely.
Good habits form the foundation of strong immunity. What should we pay attention to?
Best Diet to Boost Immunity Naturally
A well-balanced diet can genuinely help strengthen the body. Why? Because immunity starts in the gut! This is where the majority of the immune cells are located.
The saying 'you are what you eat' takes on an entirely new meaning here. What we consume either builds us up from the inside or wears us down.
We should minimise the consumption of highly processed foods and those rich in sugar and trans fats, such as crisps, fast food, sweets and processed meats.
It is important to make health-promoting ingredients the main part of our diet. An immunity-boosting diet should include vegetables and fruit, fermented foods such as sauerkraut and yogurt, seeds, nuts, whole grains, oily fish, lean meat, dairy products, eggs and healthy plant-based fats.
The menu should also include plenty of water, herbal infusions, unsweetened fruit drinks and green tea, which has antioxidant properties.
Avoiding cigarettes and alcohol is important, since the chemicals in them compromise immune function.
Food supplements for immunity
The immune system sometimes needs extra support – and food supplements can provide it.
Which vitamins support immunity? The well-known Vitamin C provides essential support for the immune system. Vitamin A, on the other hand, helps maintain healthy mucous membranes, preventing pathogen attacks.
At our latitude, we often lack enough sunlight, and not only during the autumn and winter months. Therefore, Vitamin D should be a fundamental part of supplementation, as it not only supports the health of bones, teeth, and muscles, but also plays an essential role in maintaining a healthy immune system. This supplement is recommended for all age groups - from infants to older adults.
Curcumin is known for its anti-inflammatory and antioxidant effects. The CurcumineMe food supplement from Health Labs Care contains a natural extract from turmeric rhizome, Curcugen, concentrated to a 50% standard of curcuminoids. The formula also contains piperine, which enhances absorption.
The common culinary spice made from turmeric root has significantly lower bioavailability than its concentrated extract. Getting the same health benefits would require consuming it in enormous amounts. Therefore, a supplement with a high curcuminoid content is a better way to strengthen the immune system.
Additional support comes from ingredients that promote gut health, since immunity begins there. Synbiotics, which are a combination of probiotics and prebiotics, along with lactoferrin and sodium butyrate, can provide excellent support for proper immune system function.
The ProbioticMe food supplement contains 7 strains of Bifidobacterium and Lactobacillus bacteria, as well as Saccharomyces boulardii CNCM I-10 yeast strains. Acacia fibre serves as the prebiotic. This makes it an ideal choice for supporting the gut microbiome, especially during or after antibiotic treatment, or when experiencing digestive problems.
The Sodium Butyrate FORTE food supplement contains a high concentration of butyric acid. This active compound serves as an energy source for the cells of the intestinal epithelium. As a result, sodium butyrate nourishes the gut cells, supports the growth of beneficial bacteria, and helps strengthen the intestinal barrier.
Bovine colostrum can help in the fight against upper respiratory tract infections. It has proven effectiveness.
Omega-3 fatty acids DHA and EPA are naturally found in oily saltwater fish and certain types of algae. People, especially children, who do not consume these foods at least twice a week may develop omega-3 deficiencies.
DHA contributes to the proper functioning of the brain and eyes, and together with EPA, it supports cardiovascular health. But how do they affect immunity? Their anti-inflammatory properties help support the immune system.
The OmegaMe FORTE food supplement is an excellent choice for strengthening immunity, delivering high levels of EPA and DHA in triglyceride form, along with vitamins A and D.
The OmegaMe FORTE food supplement is an excellent choice for strengthening immunity, delivering high levels of EPA and DHA in triglyceride form, along with vitamins A and D.
Active body is a healthy body
Physical activity has a significant impact on the immune system. The best way to support our health is through regular and moderate exercise. To make it a lasting habit, it should be something that genuinely brings us enjoyment. The simplest and often underestimated form of exercise is walking, so why not begin with this?
How does physical activity affect immunity? Exercise increases both the number and activity of immune system cells, which are essential in fighting pathogens. In addition, physical activity stimulates the gut, improving the condition of the microbiome and promoting the growth of beneficial bacteria. There is also an increase in lymphocytes that help combat infections.
Sleep: your ally against infections
During sleep, the body regenerates and fights infections. A well-rested body is a strong body!
What is healthy sleep? Ideally, it should last 7–9 hours. Pay attention to your bedroom environment: it should be well-ventilated, and the temperature should not exceed 20°C.
Blackout blinds or curtains can help prevent streetlights from disturbing your sleep. About 2 hours before bedtime, have a light, easily digestible supper and put your phone aside. Devices that emit blue light can disrupt the production of melatonin, the hormone responsible for sleep.
Immune resilience to stress
The immune system cannot function properly under constant pressure. A body weakened by stress struggles to fight pathogens, increasing the susceptibility to infections. Elevated levels of cortisol, the stress hormone, make it harder for the body to recover from illness.
How can you deal with stress? You can try meditation, breathing exercises, and practices that calm the nervous system. It is also worth eliminating factors that cause tension whenever possible.
Developing strong immunity is a process that requires consistency and a conscious approach to lifestyle. Good habits form the basis of a strong immune system. Take care of yourself!
