Nutrition as a Basis
A balanced and nutrient-rich diet forms the foundation for a strong immune system. Fresh fruits and vegetables provide a variety of vitamins, minerals, and antioxidants that help the body defend against pathogens. Especially in autumn, seasonal foods like apples, pumpkins, carrots, cabbage, and grapes should be part of your diet as they contain health-promoting nutrients.
The Best Nutrients for the Immune System
Nutrient-rich immune boosters are particularly important during the cold and flu season. Vitamin C is a powerful antioxidant and essential for our immune system. It protects cells from oxidative stress and promotes the production of white blood cells. Citrus fruits, berries, and peppers are excellent sources of vitamin C. Equally important is zinc, an essential trace element that strengthens the immune system, promotes wound healing, and is found in foods like nuts, seeds, and meat. A balanced intake of zinc can promote the production of antibodies and thus strengthen immune defenses.
Herbal extracts like cistus and elderberry are also valuable support: Cistus is rich in polyphenols, which are antioxidant and can help against flu and cold viruses. Elderberry contains anthocyanins, known for their strong antioxidant activity. Elderberry has traditionally been used to relieve colds. Quercetin is a flavonoid that is also highly antioxidant. Recent studies show that flavonoids can possess a strong virucidal energy. *
Vitamin D3 plays a crucial role, especially in the darker months. Since the body absorbs less sunlight in autumn and winter, vitamin D synthesis is limited. A deficiency can weaken the immune system, which is why supplementation from October to April is advisable to strengthen defenses and prevent a deficiency.
Exercise and Fresh Air
Regular physical activity, especially in the fresh air, not only improves overall health but also strengthens the immune system. Moderate exercise, such as walking, jogging, or yoga, stimulates circulation and supports defenses.
Enough Sleep for Regeneration
Sleep is crucial for the regeneration of the immune system. During sleep, cell renewal occurs, and stress is reduced. Sufficient and restful sleep effectively supports your immune system.
Hardening with Sauna
Regular sauna visits can have a positive influence on the immune system. The alternating hot and cold promotes circulation and stimulates the body to produce more defense cells. Additionally, the sauna contributes to the elimination of toxins and promotes relaxation, which can positively affect stress management.
Stress Weakens the Immune System
Chronic stress can weaken the immune system. Stress management methods, like meditation, yoga, or walks in nature, not only promote mental health but also strengthen the immune defenses.
Hygiene and Prevention
Good hygiene practices, such as regular handwashing, are essential to avoid infections and relieve the immune system. Integrate this simple but effective measure into your routine to protect yourself from pathogens. Strengthening the immune system is a holistic process. With a balanced diet rich in immune-boosting nutrients like vitamin C, zinc, and vitamin D3, you can specifically support your immune system. In combination with sufficient exercise, sleep, and a stress-free lifestyle, you increase your resilience and stay fit and healthy—even during the cold season. Stay healthy and enjoy autumn to the fullest!
*Study:
Chem Biol Interact. 2020 Sep 1; 328: 109211. Published online 2020 Jul 28. doi: 10.1016/j.cbi.2020.109211 “Roles of flavonoids against coronavirus infection” Maria Russo,1 Stefania Moccia,1 Carmela Spagnuolo, Idolo Tedesco, and Gian Luigi Russo