We have it here. A season we either hate or love. I admit that the older I get, the more I like autumn and we don't even have to talk about Christmas. The autumn season takes away the leaves from the trees and brings a varied palette of colors, but also risks for our health. It's really starting already, people snotting and sneezing in shops, in public transport, but in short, everywhere around us. In the article, we will talk about how to protect your immune system and how to strengthen your health in this colder weather. Will food supplements or vitamins help us to support immunity, or is it enough to adjust the diet and supplement the program with physical activity?

Balanced diet

Do you know which vegetables and fruits should be part of your diet? The vitamins and minerals that these foods contain are essential for our immune system. Opt for seasonal fruits such as apples and pears, which are high in vitamin C, known for its antioxidant properties and ability to promote the production of white blood cells that fight infection. In addition, apples contain fiber, which supports healthy intestinal microflora. Among the vegetables, I have to mention broccoli and spinach. Both are rich in vitamins C, E and A, but they also contain minerals such as iron and calcium. These substances are important for the formation of collagen, which maintains healthy skin and mucous membranes, thus helping us fight viruses and infections. In addition, they also contain folic acid. It is essential for the formation of new cells, including those that are part of the immune system.

Food supplements and vitamins to support immunity

Unfortunately, we are not always able to supplement all the necessary nutrients through food, so you can consider taking food supplements, including vitamin D, zinc and probiotics . These vitamins and active substances have positive effects on the support of immunity. Vitamin D, for example, plays a key role in regulating immunity and its functions, and its deficiency can weaken our defenses against infections. Zinc is another important mineral that supports the immune system and is essential for the proper functioning of several enzymes in the body. It is like a key that opens the door to many chemical reactions in the body. Its deficiency can lead to a weakening of immunity.

In addition to these classic supplements, scientists have confirmed the effects of a less famous active substance for strengthening the immune system, such as the phospholipid quercetin . Phospholipid quercetin is a substance that is obtained from a plant and has strong antioxidant properties. Scientist and biochemist Ing. Peter Szalay has long been interested in the effect of quercetin on human health. In his research, he discovered that quercetin can play a key role in boosting the immune system. Szalay noted that " quercetin has the ability to improve immune system function by reducing inflammation and protecting cells from free radical damage." His research suggests that regular intake of quercetin can be beneficial for preventing infections and improving the body's overall immunity.

Sufficient and quality sleep

The autumn days are gradually getting shorter and this also affects our sleep and the overall state of mind and body. However, sufficient and quality sleep is essential for maintaining a strong immune system and overall well-being. Here are some tips to take care of your sleep and relaxation during this period:

1. Regular sleep routine . Try to go to bed and get up at the same time every day. This will help you synchronize your biological rhythm and improve the quality of your sleep.
2. Avoid caffeine . Limit caffeine intake, especially in the afternoon and evening. This substance may have a stimulating effect and interfere with your ability to fall asleep.
3. No electronics before bed . The glowing screens of phones, tablets and televisions emit blue light, which can suppress the production of the sleep hormone melatonin. So try to avoid electronic devices at least an hour before bed.
4. Relaxation techniques . Meditation, deep breathing, or yoga. These methods can help relieve stress and improve the quality of your sleep.
5. Optimal sleeping environment: Make sure your bedroom is quiet, dark and at the right temperature. A comfortable mattress and pillow can also play a key role in ensuring a good night's sleep.
6. Routine relaxation ritual . Create a regular relaxation ritual before bed. For example, reading a book, taking a warm bath, or taking a light walk at night will help us relieve tension.

Remember that quality sleep and relaxation have a big impact on the ability to maintain a strong immune system and manage the stress that can occur in the autumn months, your body will thank you.

Physical activity

Physical activity has a significant impact on the overall health and strength of the immune system. In the fall months, when the days get shorter and the temperatures drop, it can seem difficult to find the motivation to exercise. Nevertheless, it is important to maintain an active lifestyle, not only for physical fitness, but also to increase resistance to diseases. Here are some important facts about the benefits of physical activity in the fall:

1. Support of blood circulation . Exercise promotes better blood circulation, which means that oxygen and nutrients are distributed more efficiently throughout the body. This helps cells and organs to function properly and improves the immune system.
2. Stimulation of the immune system . Regular physical activity can stimulate the production of white blood cells that fight infection and disease. This increases your ability to defend yourself against viruses.
3. Improved mental well-being . Autumn days can be accompanied by fatigue and seasonal depression known as SAD - seasonal affective disorder . SAD is not maintained as a separate diagnosis. It is mostly classified under depression with the fact that depressive symptoms come only in a certain period, with a change in the weather. Exercise releases endorphins, happy hormones that improve mood and help fight stress and anxiety.
4. Increased defense capability . Movement and exercise contribute to maintaining a healthy body composition, which reduces the risk of obesity and associated health problems.
5. Improved sleep . Regular physical activity improves the quality of sleep, which is important for the regeneration of the body and the immune system.
6. Social contact: Exercise can also be a social activity, which can help prevent isolation and loneliness in the autumn months.

Whichever activity you prefer, remember that regular physical activity is key to maintaining resistance to disease and overall improved health.

Hydration

Hydration is a key aspect of keeping your body healthy, and it's not just a summer thing. Do not forget to maintain a regular drinking regime throughout the day. In the fall months, you may not feel as thirsty as in the summer, but your body still needs enough fluids to function properly. Favorite winter beverages such as teas, whether tea bags or herbal teas, can be an excellent way to stay hydrated, while tea also contains polyphenols and antioxidants that boost the immune system.

Autumn can be a wonderful season. It is important to remember that prevention is the key to maintaining a strong immune system. By following a balanced diet, regular exercise, enough sleep and a proper drinking regime, we can increase our resistance to autumn viruses and diseases. Autumn days will be full of beauty and health if you prepare your body and soul well for them. And if you need to switch off, we have written an article for you How to survive the day in style and at the same time relax perfectly.