Boost Your Immune System All Year Long!

You often ask how I deal with the autumn blues and lack of motivation. The autumn and winter are often associated with a decrease in immunity, and hence low mood and an increased risk of infection. Therefore, if you want to take care of your health at this time, it is worth knowing what affects our immune system. Many people do not realize that we are able to achieve the best results with a holistic approach and not only focus only on a single aspect, e.g. physical activity. So what is worth doing to prevent many diseases and fight the autumn blues? How to holistically take care of your body? Check out my methods!

 

As you know very well, I have been promoting a healthy lifestyle and encouraging Poles to change their habits for many years. My philosophy is based on three pillars: a healthy diet, physical activity as well as psycho-physical balance and motivation. I am glad that people who take the challenge with me to live healthier quickly see the results of their work. In the autumn and winter period, it is especially important to strengthen your immunity, but I encourage you to follow healthy habits throughout the year. Regularity is the basis of success and maintaining good health. So how do I take care of my body?

 

The First Pillar: a Healthy, Balanced Diet

There is a group of nutrients that have a strong effect on supporting the body’s defenses. However, in order to enjoy the results of their action in the form of immunity boost, we should permanently include them in the menu. Nevertheless, the basis here should be a varied, balanced diet tailored to our individual needs, rich in vegetables and fruit (preferably those that are in season). They are an excellent source of antioxidants that protect us against free radicals. Peppers, lacto-fermented products, and citrus fruit are an excellent source of vitamin C, the supply of which should be especially taken care of in the autumn and winter seasons. It increases the resistance of the mucous membranes to infections. Micronutrients such as zinc and selenium are equally important. The first one activates immune cells and protects them against the effects of oxygen radicals. In contrast, selenium produces antibodies when an infection occurs. Brazil nuts, seafood and legumes are their natural sources. It is also worth remembering the virucidal properties of herbs, including oregano, and thyme.

I keep repeating this sentence – healthy nutrition is the basis for caring for our immunity. The autumn-winter period is a good time to use first of all warming spices, dishes served warm, and to enrich the diet with lacto-fermented products. We should make sure that each meal includes fresh vegetables and fruits, as well as herbs with antiviral and antibacterial properties. It is therefore worth emphasizing that in SuperMenu’s healthy dietary catering, herbs and vegetables come from certified crops. Organic food is rich in valuable nutrients such as protein, fats, minerals, and vitamins.

It contains more valuable bioactive substances, including polyphenols, carotenoids, vitamins C, E, D, as well as unsaturated fatty acids, which have a positive effect on our immunity and overall condition of the body.

That is why I am proud that my catering SuperMenu by Anna Lewandowska has introduced a new variant of the diet aimed at strengthening the body in periods of reduced immunity. The nutritional program contains beneficial ingredients and microelements, such as vitamins C, A, E, omega-3 fatty acids, zinc, selenium, and copper. The meals are also rich in spices necessary to strengthen the body: ginger, turmeric, cinnamon, and herbs from our own greenhouses – thyme and oregano.

 

 

The Second Pillar: Regular Physical Activity

Another crucial element for maintaining a good condition, which translates into strengthening our immunity, is a daily dose of the right amount of physical activity. According to the World Health Organization adults should do 150–300 minutes per week of moderate-intensity exercise, or 75–150 minutes of high-intensity exercise.

According to the report “The Growing Importance of Health and the Eating Habits of Poles. SuperMenu 2021,” practicing physical activity improves the well-being of 50% of Poles, and for 43% it is a great way to de-stress. I am glad that Poles have started to notice that exercise not only has a positive effect on our body, including immunity, but it is also an excellent form of relaxation. Just remember that if you are beginning your adventure with physical activity, it is important getting your body used to exercise gradually. Intense training after a long break may discourage you or even harm your health. It’s better to increase the intensity gradually and diligently pursue your goal!

 

The Third Pillar: Psychophysical Balance

I get a lot of messages from you that in recent months you have found out how important psychophysical balance is for your health. I often talk about our immune system and how closely it is related to the nervous system, therefore chronic stress negatively affects not only our immunity, but also the condition of the whole organism. According to the report “The Growing Importance of Health and the Eating Habits of Poles. SuperMenu 2021,” 38% of Poles declare that the pandemic negatively affected their mental state as well as general well-being and mood (40%). And the body, exhausted by excess responsibilities and anxiety, is more susceptible to all kinds of infections. That is why it is so important to find some time for yourself every day and treat relaxation as an investment. It is worth looking for the best ways to spend your free time and relax. No matter what you choose: if you enjoy it and feel relaxed, then do it!

 

In addition to the immune-boosting diet, SuperMenu’s offer also includes the KETOGENIC variant, i.e. a high-fat diet with a moderate supply of protein and a low supply of carbohydrates. It is a great solution for all those who are planning to reduce body fat. This diet consists primarily in bringing the body into a state of nutritional ketosis, which causes, among others, decreased appetite, which can be achieved by limiting carbohydrate intake. You can find more information about the available diet options HERE 🙂