What strengthens our immunity
What strengthens our immunity? Find out ways to support the immune system.
Catarrh, sore throat, cough - in the autumn and winter season the topic of strengthening immunity comes up very often. We can hear thousands of pieces of advice online about how to improve the functioning of our immune system so that we don't get sick so often. Unfortunately, among these messages, there are a lot of myths or advertisements for supplements that will not necessarily help us and can sometimes even harm us. So how do we take care of the immune system?
Sleep as support for the immune system
Sleep is sometimes underestimated, and we need it so much! When we sleep soundly, the cells of the immune system in our body work very intensively. When our nightly rest is lacking or disturbed, the functioning of this system can deteriorate. People who sleep less than six hours a night are more likely to catch infections. It is not only length of sleep, but also its quality! It is worth taking care of sleep hygiene: a dark room and silence, the right temperature (around 19 degrees), avoiding blue light an hour before going to bed. All this can translate into the length of the deep sleep phase, and this phase is crucial for the regeneration of our body.
Diet for immunity
What we eat translates into our health. Well-balanced, rich in nutrients, trace elements diet is the foundation of a well-functioning immune system. It is worth ensuring that our plate does not lack vegetables and fruit, but also a source of protein and healthy fats. Processed foods, sweetened drinks, sweets and alcohol should be limited. If you have doubts about the suitability of your diet, especially if you have diabetes, elevated lipid levels or are overweight, it is a good idea to consult a nutritionist.
Physical activity
Movement is health and better immunity! Physical activity should be a regular part of our day. It could be walking, exercising at the gym, dancing or the swimming pool - the options are indeed many. The WHO, the World Health Organisation, recommends in its recommendations WHO guidelines on physical activity and sedentary lifestyles, for adults to have during the week 150-300 minutes of moderate exercise or 75-150 minutes of high-intensity activity. Our immunity is also influenced by being outdoors, and especially in the forest. This has been demonstrated in his research by, among others, Dr Qing Li, an immunologist dealing with the effects of phytoncides on the activity of NK immune cells, known as natural killers.
Stress reduction
Stress accompanies us every day. And in limited doses, it is actually natural for us. However, it becomes a problem when there is too much of it. Chronic stress can negatively affect our health. It affects endocrine disruption, metabolism, cardiovascular system, skin and hair condition, as well as immunity. It is worth learning how to deal with stress. You can practice mindfulness, breathing techniques, spending time in nature - the important thing is to find a method that works for you. It is worth remembering that there are specialists who deal with mental health: psychologists, psychotherapists and psychiatric doctors. They provide help with conditions related to depression, excessive stress, anxiety and more.
Caution with supplements
There are now many supplements available, some of which are supposed to support our immunity. Possible supplementation should be discussed with a doctor or nutritionist. Using various preparations on their own may not only fail to achieve the intended results, but may even cause harm.
Immunity is influenced by many factors. If we want to take care of it, we need to introduce healthy habits into our daily life. Sleep, a healthy diet, sport and learning to manage stress are all elements that make a real difference to our immune system.
If you want to find out more about how to support your immunity sensibly, you can make an appointment with our specialists: a GP, a nutritionist and a psychologist.
You are welcome!