Plan Your Immunity Boosting Process Today!

Autumn is just around the corner, which means less sunny weather and more rainy and cooler days ahead. However, is the autumn weather always the cause of weaker immunity? Not necessarily! That is why it is worth planning the process of strengthening it today! The one thing we know for sure is that we should take care of our immunity every single day.

I have often talked about natural products that have an amazing effect stimulating our immune system. Let’s take a look at all the dietary facts you need to know to protect your body from infection in a healthy, natural way.

 

What is Immunity?

Our immune system is a complex system made up of a network of cells, tissues and organs working together to protect the body from infections.

Thus, immunity is the ability to defend against pathogens, i.e. all external and internal factors that can weaken the body (unhealthy lifestyle, poor psychophysical condition, overheating or freezing the body, air pollution, etc.). However, we ourselves have a significant impact on our immunity through our everyday habits!

The proper functioning of the immune system is due to the cooperation of the mechanisms of innate (non-specific) and acquired (specific) immunity. This first one protects us from pathogens entering the body. For this purpose, it uses anatomical barriers, i.e. skin as well as mucous and functional membranes, e.g. cleaning the respiratory tract by coughing or sneezing, diarrhea, vomiting or increasing body temperature. On the other hand, most mechanisms of acquired immunity are initiated the moment we are born, but they are shaped throughout life. When we come across a pathogen, a specific memory develops, as a result of which, upon repeated contact with a given pathogen, it is quickly and effectively eliminated from the body.

 

How Can We Enhance Our Immunity?

The functioning of the immune system depends on a well-balanced and properly designed diet. It is not without reason that we repeat the slogan: You are what you eat! Thus, to put it simply – with a bad diet our immunity decreases. By following a healthy diet and, moreover, by consuming food products containing bioactive substances, you stimulate your body’s immunity. Thanks to this, there is an increase in the production of antibodies and white blood cells, i.e. leukocytes,  and macrophages which are capable of destroying foreign bodies that enter the bloodstream.

 

 

Step One: Immunity Begins in the Gut!

Intestinal microbiota is extremely important, not only in the processes of digestion, absorption, metabolism, but also in shaping the immunity of the human body. The factors that weaken it are, for example, long-term antibiotic therapy, the use of non-steroidal anti-inflammatory drugs, excessive stress, drugs, and alcohol. Disorders of the intestinal microbiota, i.e. intestinal dysbiosis, can also be caused by an inadequate diet. Its regulation is helped by probiotics that contain strains of Lactobacillus and Bifidobacterium. Lactofermented products are great at supporting the intestinal microbiota, and that’s why I encourage you to include them in your diet now. You will also find them in the diets in my Diet&Training by Ann app (HERE).

Your plates should be full of fermented specialties such as cucumbers, or cabbage, fermented vegetable juices, e.g. made from beetroot, or other fermented products, like cauliflower, radishes, garlic, as well as apple cider vinegar. There’s something for everyone! And if you like and tolerate dairy products, I encourage you to introduce fermented milk products to your dishes, such as yogurt, kefir, buttermilk, and sour milk, which are a source of live lactic acid bacteria. Also, include prebiotics in your diet, which are food for probiotics. They stimulate the activity or increase the number of beneficial bacteria. Make sure that your diet is dominated by products that contain them, including: garlic, onion, oats, berries, legumes.

 

Step Two – Vitamin D Supplementation

This is certain – there have been many studies that have provided significant evidence of the role of vitamin D3 in shaping the body’s immunity. It has been analyzed that deficiencies of this vitamin in the body are associated with autoimmune diseases, cancer and infections. Vitamin D3 has a stimulating effect on the immune system, stimulating the cells of this system to function (including B and T lymphocytes). It is also used in the prevention of upper respiratory tract infections, e.g. it intensifies the production of cathelicidin, i.e. a protein with bactericidal properties.

How to maintain its proper level in the body? The main source is synthesis in the skin which occurs during exposure to solar radiation. However, in our geographical conditions, this synthesis does not take place effectively throughout the year. Therefore, supplementation of vitamin D is recommended to maintain its proper level. Take a vitamin 25OHD3 test today to know your vitamin D level in the body. Consult the result with your doctor who, if necessary, will individually select the supplementation dose.

 

 

Sleep and How It Affects the Immune System

Did you know that rest and the right amount of sleep are related to the body’s immunity? Lack of proper regeneration leads to fatigue of the body, and thus weakening of the immune system. That is why it is so important to maintain the work-life-balance principle, schedule breaks for healthy meals, regenerate, remember about holidays, and maintain harmony in life. In the Diet&Training by Ann application (HERE), in the Balance tab, you will find many tips on maintaining a healthy balance as well as various relaxation methods that will help you sleep peacefully. Okay, you probably have a question now – how long should a healthy sleep last? Studies confirm that it should last from 7-8 hours (preferably between 22:00-6:00), because during deep sleep the number of white blood cells, i.e. lymphocytes, increases physiologically.

 

The Last Chance to Keep Summer Vitamins for Longer!

You may wonder what I mean by that. I am talking about valuable minerals and antioxidant vitamins that you will find in berries. Raspberries, bilberries, blueberries, blackberries, strawberries, elderberries, currants, aronia, and wild rose hips are a fruit recipe for health. They contain polyphenols, i.e. biologically active natural plant compounds that have a health-promoting effect and enhance the body’s immunity. Did you know that the ingredients of berries contribute to inhibiting the multiplication of the flu virus? This is a very convincing argument to stock up for the autumn-winter period today and freeze these healthy beauties.

 

Have Check-Ups

As we all know, prevention is the basis of a recipe for health. By doing literally a few basic tests – we are able to set a course of action to strengthen our immunity. It is worth checking the blood count, which will assess the general condition of the body. The results will indicate whether the level of red blood cells is appropriate and if we don’t have anemia, which also contributes to lowering the body’s immunity. What’s more, you will check the level of white blood cells and the amount of monocytes, which are important for immunity. In addition, you will also mark the level of vitamin D3 in the 25OHD3 test.

 

Summary

Strengthening immunity is a process, which is why we should take care of our body every single day. The recipe for health is prevention in the form of regular basic blood tests such as complete blood count, but also a balanced diet. Take care of yourself and pay attention to what’s on your plate. Diet is power, in each meal we are able to provide our body with valuable vitamins and minerals that contribute to the stimulation, i.e. strengthening of the immune system. I encourage you to follow a balanced diet, to do regular physical activity and to find time for proper daily regeneration of the body, such as healthy sleep and other relaxation techniques. This is a real recipe for health! 🙂

 

Bibliography:

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