The human defense system is designed to protect the body from foreign microbes and cells. There are two types: hereditary and acquired. The first depends on genetic characteristics, the second on lifestyle, nutrition, past illnesses, etc.
- Signs of suppressed immunity:
- Regular colds (more often than 4-6 times a year).
- Fatigue, constant feeling of weakness and apathy.
- Dizziness and pain.
- Drowsiness.
- Exacerbation of chronic pathologies.
- Loss of appetite.
To strengthen the body, there are many means: taking medications, folk remedies, maintaining a healthy lifestyle.
Vitamin D
Vitamin D is a fat-soluble nutrient essential for health and immune function.
Vitamin D enhances the ability of monocytes and microphages—white blood cells important for immune defense—to fight off pathogens and also reduces inflammation, which promotes immune response. ()
A deficiency of this important vitamin can have an extremely negative impact on immune function. Low vitamin D levels have been linked to an increased risk of upper respiratory tract infections, including influenza and allergic asthma. ()
Scientists note that taking vitamin D supplements may improve immune response. By the way, recent studies have suggested that taking this vitamin can protect the body from respiratory tract infections.
In a 2020 review of randomized control trials involving 11,321 people, vitamin D supplements significantly reduced the risk of respiratory tract infections in people deficient in the vitamin, and also reduced the risk of infection in people with normal vitamin D levels. ()
This suggests that this vitamin has a general protective effect.
Another study notes that vitamin D may improve response to antiviral treatment in patients with certain infections, including hepatitis C and HIV. (, , )
Depending on the level of this vitamin in the body, it is enough for a person to consume from 1,000 to 4,000 IU of such supplements. However, it should be remembered that in cases of severe deficiency, a much larger dose may be required. ()
Conclusion:
Vitamin D is essential for immune system function. Adequate levels of this vitamin may reduce the risk of developing respiratory tract infections.
When to take immune medications
The drugs are prescribed if there is a herpes virus in the body.
Among doctors, there are many opponents and supporters of taking drugs to boost immunity. And this is understandable: the human body is a self-regulating system. It is better not to interfere with his work without compelling reasons, especially to make such a decision on your own, without consulting a doctor.
The initiative to use immunostimulants should come only from him. In what cases can you not do without them?
- When immunodeficiency is clinically confirmed.
- In cancer patients undergoing chemotherapy.
- If there is a herpes virus in the body.
- If the body cannot cope with chronic inflammation on its own, and it progresses.
- When the doctor considers it necessary to add an immunostimulant to the main treatment for an acute inflammatory disease.
For ARVI or influenza, as a concomitant drug, an immunostimulant can alleviate the condition, although not always.
In all other cases, it is worth carefully examining your health and identifying the causes of the ailment, and not attributing them to a weakened immune system.
Zinc
Zinc is a mineral that is often added to supplements and other health products, such as lozenges, intended to strengthen the immune system. This is due to the fact that zinc is extremely important for the functioning of the immune system.
This mineral is involved in cell development and interaction and also plays an important role in inflammatory reactions.
Zinc deficiency can seriously affect the normal functioning of the immune system, increasing the risk of various infections and diseases, including pneumonia. (, )
About 2 billion people worldwide suffer from zinc deficiency. ()
A deficiency of this mineral occurs in approximately 30% of older people.
Multiple studies have found that zinc supplements may protect the body from respiratory tract infections such as the common cold. (, )
Additionally, taking supplements may also be beneficial for those who are already sick.
A 2020 study of 64 children hospitalized with an acute lower respiratory tract infection found that taking 30 mg of zinc daily reduced the overall duration of infection and length of hospital stay by an average of 2 days compared with placebo. ()
Taking zinc supplements may also shorten the duration of a cold. Long-term zinc supplementation is generally safe for healthy adults as long as dosage recommendations of no more than 40 mg per day are followed. (, )
Excessive zinc intake can impair the absorption of copper, which increases the risk of infection.
Conclusion:
Zinc supplements may help protect against respiratory tract infections and also reduce the duration of such infections.
Psychological health
Winter cold, lack of warm light from the sun, grayness of the streets - all this pushes questions about how to increase immunity in winter into the background. The main problem is bad mood, which often develops into apathy or depression. A person does not want to do anything, everything becomes indifferent and unpleasant. But maintaining immunity in winter directly depends on psychological health and mood. Therefore, it is important to get rid of all the negativity by bringing more positivity into your life. How to do it:
- Add bright colors. For example, decorate the apartment with bright decorative elements.
- Walk more, play sports. Fresh air lifts your spirits, awakens your body, and regular exercise makes life brighter.
- Eat properly. Create a menu that includes all healthy foods and sufficient amounts of water, eliminating everything harmful from it.
- Communicate. Conversations with pleasant, positive people are always useful.
- Spend time with interest. Going to museums, cinemas, theaters, shops - this helps to unwind and lift your spirits.
- Get ready for the holidays. Preparing for the holidays, especially when it comes to the New Year, always gives a lot of positive emotions.
- Do some cleaning. Spring cleaning gives positive emotions, even if it forces you to work hard.
- Rest. Relaxing baths, reading good literature - this significantly affects a person’s mood.
If you follow these simple tips, you won't have any problems with your mood.
interesting fact
Kari Leibovitz's research took place in Norway, when the country had no sun for 3 months of winter. The local residents did not lose heart, which surprised all foreigners. K. Leibovitz found out that Norwegians perceive such a winter a little differently and believe that there is no reason for a bad mood. She concluded that a bad mood in winter does not depend on the weather, but on people’s perceptions.
Vitamin C
Vitamin C is perhaps the most popular supplement for protecting against infections. This is due to the important role that vitamin C plays in the immune system.
This vitamin supports the functions of various immune cells and also increases their ability to protect the body from infections. Additionally, vitamin C is essential for cell death, which helps keep the immune system healthy by removing old cells and replacing them with new ones. (, )
Vitamin C also acts as a powerful antioxidant, protecting the body from damage caused by oxidative stress, a condition resulting from the accumulation of reactive molecules known as free radicals.
Oxidative stress is associated with many diseases and can negatively impact the health of the immune system. ()
Vitamin C supplements have been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold. ()
A large review of 29 studies involving a total of 11,306 people found that regular vitamin C supplementation at 1-2 grams (on average) per day was associated with a reduction in the duration of colds by 8% in adults and 14% in children. . ()
It's worth noting that the review also found that taking regular vitamin C supplements led to a 50% reduction in the incidence of colds in people exposed to high levels of physical stress, such as soldiers and marathon runners. (, )
In addition, high-dose intravenous vitamin C has been found to significantly improve symptoms in patients with severe infections, including sepsis and acute respiratory distress syndrome, resulting from viral infections. ()
These results confirm that vitamin C supplements can have a significant impact on immunity, especially in those who do not get enough of the nutrient from food. (, )
The tolerable intake limit for vitamin C is 2000 mg per day. The daily dose of the supplement usually varies from 250 to 1000 mg. ()
Conclusion:
Vitamin C is vital for a healthy immune system. Vitamin C supplements have been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold.
Overcome by blues? Keep the fast!
— In winter we move less and eat more. Vegetables and fruits disappear from the table. Let's start eating more:
- meat
- lard
- canned food
- smoked meats
We pollute ourselves with toxins. But they are the ones who interfere with the immune system’s ability to protect itself from disease. All sorts of things start:
- colds
- depression
- infections.
Conclusion - in winter it is necessary to rebuild your diet.
— Should I go on a diet or, on the contrary, eat everything?
- Yes, you need a special diet, winter. It is very important to ensure that all harmful substances that are formed during the digestion of any food, especially animal food, are promptly removed from the body:
- meat
- birds
- eggs
- dairy products.
The best, simplest and healthiest thing you can do in winter is to start observing Orthodox fasts. They are based on limiting fatty foods. From a medical point of view, this is the most effective method of cleansing the body.
— But what if a woman cannot fast?
- Then you need to at least sometimes, but regularly, give up meat and dairy foods.
For example, observe fasting Wednesdays and Fridays. Or arrange a fast week for yourself once a month. It is best to start it on Friday evening, and in a Russian bath. A good steam room with birch or juniper broom enhances all metabolic processes, stimulates the functioning of the liver and lungs.
The body adjusts to an active cleansing regime. After the steam room, it is useful to drink a glass of sour lingonberry water. It will force the kidneys, liver and intestines to work actively.
— That is, once a month a completely healthy woman should condemn herself to a half-starved existence?
— Fast week is not fasting, but only a refusal to:
- meat
- milk
- eggs
- fish
- animal fat.
The best, simplest and healthiest thing you can do in winter is to start observing Orthodox fasts
It can also be called a vegetarian week. You can treat yourself to potatoes fried in vegetable oil, pies with vegetable or mushroom filling, pancakes and baked apples with jam.
Your table should have vegetables, fruits, herbs, beans, mushrooms in any form, nuts, soy products, cereals, soups, stewed vegetables and all kinds of salads. Dry white wine is very useful during this “Lent”.
But it is better to replace coffee and strong black tea with fruit compotes and fruit drinks from:
- cranberries
- lingonberries
- black currant
- rosehip.
Moreover, you need to drink them in large quantities. It’s also better to end the fasting week with a bath. And the very next day you can return to your favorite sausage and grilled chicken.
— Can you cleanse your body with this diet?
“In this way, we significantly reduce the number of toxins entering the body and prevent their accumulation. And special cleansing courses are recommended in more severe cases. Give it a try. After some time the feeling:
- cheerfulness
- easy guests
- Have a good mood
will be your reward for giving up meat. This has been tested for centuries.
Elder
Black elderberry (Sambucus nigra) has long been used to treat infections.
Today, scientists are actively studying its effect on the immune system.
In laboratory studies, elderberry extract has demonstrated potent antibacterial and antiviral potential, effectively combating bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus. (, )
The extract has also been shown to improve the immune response, help shorten the duration and severity of colds, and relieve symptoms associated with viral infections. (, )
A review of 4 randomized control trials of 180 people found that elderberry supplements significantly improved upper respiratory symptoms caused by viral infections. ()
An earlier 5-day study conducted in 2004 demonstrated that flu patients who received 1 tablespoon (15 ml) of elderberry syrup 4 times daily experienced symptom relief 4 days earlier than the group that did not receive such additives. ()
However, this study is now outdated. In addition, it was sponsored by the manufacturer of elderberry syrup, which may also have affected the results. ()
Elderberry supplements are most often sold in liquid or capsule form.
Conclusion:
Elderberry supplements may help relieve upper respiratory and flu symptoms caused by viral infections. However, more research is required.
Physical activity, hardening
Regular exercise is a guarantee that your immune system will be strong during the winter. But not everyone is ready to fully engage in sports. How to support immunity in this case? Show maximum activity and harden yourself. To do this you can:
- Do exercises. 10 minutes
is enough . - Exercise. Fitness centers, swimming pools, winter sports are the best way to make your body stronger.
- Run. Regular jogging will help you avoid colds, become happier, and develop confidence.
- Ventilate the room. This is one of the hardening methods. Should be repeated every few hours.
- Walk. The more often a person walks, the more he hardens. It is very important to choose the right clothes and shoes, and to avoid hypothermia.
- Visit the bathhouse. Strong warming up of the body and the opportunity to steam is an excellent option for strengthening the immune system in winter.
- Take a contrast shower. The best time for them is morning.
- Take tonic baths. By adding aromatic oils or extracts to the water, you can lie in the bath for a very long time. The only limitation is that this must be done at least 2 hours before bedtime.
Knowing how to strengthen the immune system in cold weather through physical activity or hardening is very important for everyone. You should use it as soon as possible.
interesting fact
If a person is wearing metal objects (glasses, rings, earrings, watches, etc.), then he freezes much faster. And in the case of rings, blood circulation is further impaired. Therefore, you should exercise outdoors without any decorations.
Medicinal mushrooms
Medicinal mushrooms have been used since ancient times to treat and prevent infections and diseases. Many types of medicinal mushrooms have been studied for their immune-boosting potential.
More than 270 recognized species of medicinal mushrooms are known to have immunogenic properties. ()
Cordyceps, blackberry, maitake, shiitake, reishi and polypore are all good for the immune system. ()
Some research suggests that taking supplements of certain types of medicinal mushrooms can boost the immune system in several ways and relieve symptoms of a number of diseases, including asthma and lung infections.
For example, a study of mice with tuberculosis, a serious bacterial disease, found that treatment with cordyceps significantly reduced the bacterial load in the lungs, increased the immune response, and reduced inflammation compared with a placebo group. ()
In a randomized 8-week study of 79 adults, taking 1.68 grams of cordyceps extract resulted in a significant 38% improvement in the activity of natural killer (NK) cells, a type of white blood cell that protects the body from infections. ()
Polypore polypore is another medicinal mushroom that has a powerful effect on the immune system. Human studies have shown that this flu increases the immune response, especially in people with certain types of cancer. (, )
Many other types of medicinal mushrooms have also been studied for their immune-boosting potential. Medicinal mushroom products can be found in the form of tinctures, teas, and supplements. (, , , )
Conclusion:
Many varieties of medicinal mushrooms, including cordyceps and polypore polypore, strengthen the immune system and have an antibacterial effect.
Immunity in winter
Any cold causes inconvenience. Especially if you encounter them during the cold season, when you can get much sicker from going to the store. Statistics show that there are 4 main reasons why people get sick in the winter:
- Stress. An increased amount of stress contributes to an increase in illness. That's why many people take sick leave at the beginning of the work week, when they feel the heaviness of the coming days. And the last working days before the weekend cause an emotional uplift, which reduces the risk of encountering illness.
- Cold. Two types of cold have a particularly strong effect: severe, when a person is very cold, and light, in which the body cools imperceptibly (draft, air conditioning).
- Lack of attention. The subconscious pushes the body to catch a cold if it lacks the attention of others. Having fallen ill, a person will be surrounded by loved ones who will try to give him maximum care and attention.
- Internal protest. Tired of work and other things, the person’s subconscious decides that illness will be the best solution to the problem. The necessary mechanisms will work immediately, and after a couple of days the first signs of the disease will appear.
interesting fact
Sri Aurobindo, the guru of integral yoga, believes that the only real disease is lack of consciousness. If you learn to understand and feel yourself, you will be able to notice approaching diseases in time, and also push them away from yourself.
When deciding how to boost immunity in winter, you need to pay attention to 3 components: nutrition, physical activity, and psychological health. Only with their help will it be possible to achieve a positive result.
How often do you get sick during the cold season?
6–15. Other Supplements to Boost Immunity
In addition to those listed above, there are many other supplements that can help improve your immune response:
Astragalus . Astragalus is a herbaceous plant used in traditional Chinese medicine. Animal studies suggest that this plant extract may significantly improve the immune response. ()
Selenium . Selenium is a mineral essential for a healthy immune system. Animal studies have demonstrated that selenium supplements may enhance the body's defense against influenza strains, including H1N1. (, , )
Garlic . Garlic has powerful anti-inflammatory and antiviral properties. It strengthens the immune system by stimulating protective white blood cells such as NK cells and macrophages. However, clinical studies of this product are limited. (, )
Andrographis . This plant contains andrographolide, a terpenoid compound that has an antiviral effect, protecting the body from viruses that cause respiratory diseases, including enterovirus D68 and influenza A. (, , )
Licorice . Licorice contains many compounds, including glycyrrhizin, that may protect against viral infections. In laboratory studies, glycyrrhizin exhibits antiviral activity against severe acute respiratory syndrome coronavirus (SARS-CoV). ()
Pelargonium sedum . Some clinical studies support the use of this plant extract to relieve symptoms of acute viral respiratory infections, including colds and bronchitis. However, the results of these studies are controversial and require further verification. ()
B vitamins . B vitamins, including B12 and , are essential for a healthy immune system. Many adults are deficient in these vitamins, which negatively affects the immune system. (, )
Curcumin . Curcumin is the main active component of turmeric. It has powerful anti-inflammatory properties and has been shown in animal studies to help improve immune function. ()
Echinacea . Echinacea is a genus of plants in the chamomile family. Some species have been shown to improve immunity and may have antiviral effects against several respiratory viruses, including respiratory syncytial virus and rhinoviruses. ()
Propolis . Propolis is a resin-like material produced by bees for use as a sealant for hives. While it has impressive immune-boosting properties and may also have antiviral properties, more research in humans is needed. ()
According to scientific research, the supplements listed above may have an immune-stimulating effect.
However, keep in mind that many of the potential effects of these supplements have not been thoroughly tested in humans, highlighting the need for future research.
Conclusion:
Astragalus, garlic, curcumin and echinacea are just a few of the supplements that can help strengthen your immune system. However, they have not yet been adequately tested in humans, so a number of additional clinical studies are required.
Be less nervous
Doctors call stress the main enemy of immunity.
Therefore, you need to try, if possible, to protect yourself from what causes it. Of course, in reality this is not so easy to do - misunderstandings in the family, constant rise in prices, scandals at work are constantly present in our lives. But you can try to change your attitude towards this. The calmer you react to troubles and life’s difficulties, the fewer “weak points” in your immunity. To strengthen your immune system, you need to add more positive emotions to your life and smile more often. In the rhythm of modern life, find time for yourself: read books, watch your favorite films, take aromatic baths, walk in the park, spend time with family and friends. All this gives us positive emotions and helps us cope with stressful situations. By the way, to make it easier to cope with life’s problems, you can get a cat. But this should only be done if you can care for the animal.
