Winter is approaching and it is time to take action to strengthen our immunity. This season requires special care for our health, as weather conditions, allergies and fatigue can affect us negatively. Let's see, however, some short and effective suggestions that can relieve us of stress about our health during the winter season!

What is the role of immunity and the process by which it protects us?

The immune system is a complex mechanism that works in our body to protect us from pathogenic microbes, viruses and other health threats. The role of the immune system is to recognize and neutralize these enemies accurately and efficiently.

A key contributor to this process are white blood cells, such as lymphocytes and neutrophils, which detect pathogens and attack them. In addition, the production of antibodies by the B-cells of the Lymph is equally essential in dealing with infections.

By understanding this process, we can make informed decisions about how to boost our immune system to protect ourselves from winter threats.

Cold and Flu: What are the differences?

Cold and flu are two different respiratory diseases caused by different viruses. Although they may have some symptoms in common, such as cough and pharyngitis, there are also important differences between them:

They are caused by different viruses:

The common cold is usually caused by rhinoviruses, but also hundreds of different types of viruses. The flu is caused by the influenza virus, which is divided into several types and subgroups.

Severity:

Colds are usually milder and last a few days.

Flu is often more serious and can cause serious complications, such as pneumonia or morbidity.

Symptoms:

A cold usually includes sneezing, stuffy and runny nose, post-nasal drip, cough, pharyngitis and others such as tiredness and red eyes.

Flu causes additional symptoms, such as fever, headache, muscle aches and fatigue.

Vaccine

Vaccinations are available for the flu and to boost immunity, while there is no vaccine for the common cold.

Prevention includes washing hands, avoiding contact with sick people and eating healthy while taking special supplements to strengthen the immune system.

How Do We Achieve Immune Boosting?

Healthy Eating

Eat a variety of foods that include seasonal fruits and vegetables, whole grains, lean proteins and healthy fatty acids. These foods provide important nutrients that support the strengthening of our immune system.

Moisturization:

Water plays a key role in dissolving toxins from the body.

Enough Sleep:

Sufficient sleep is essential for the proper functioning of the immune system. Try to maintain a sound sleep daily.

Physical Exercise:

Half to one hour of moderate to intense exercise on a daily basis takes up only a small part of your daily life and can relieve you of many problems with your health and immunity.

Stress Reduction:

Excessive exposure to stress can weaken the immune system. If you can't significantly reduce your stressful activities, at least try to incorporate relaxation techniques such as diaphragmatic breathing, meditation, or Pilates into your program.

Correct Use of Supplements:

Certain supplements, such as vitamin C, vitamin D, zinc, and probiotics, may support a healthy immune system.

It is always important to consult your doctor before adopting any new dietary or treatment routine, especially if you have existing health problems.

Special Dietary Supplements for Strengthening the Immune System

Vitamin C: Vitamin C is known for its ability to strengthen the immune system and protect against infections.

Vitamin D: Contributes to the absorption of calcium and phosphorus, keeps tissues healthy and of course, regulates immune function.

Zinc: Necessary element for the proper functioning of immune cells. The daily intake of zinc through the diet dramatically reduces the duration of a common cold.

Probiotics and prebiotics: Probiotics and prebiotics can improve gut health and boost the body's immunity.

Herbal extracts: Some herbs show potential benefits and have natural beneficial properties for the body. Let's look at some of the most important ones for boosting immunity:

Extract Licorice Root (Licorice Root):Licorice has antioxidant and anti-inflammatory properties and can support the immune system.

Astragalus Root Extract:Recognized for its properties in supporting immune function and combating fatigue.

Chamomile extract: Chamomile has anti-inflammatory and antioxidant properties and effectively fights bacteria.

Which foods boost the immune system?

immune booster

It is true that the multitude of vitamins and elements we need to strengthen the immune system and its proper functioning can be obtained in sufficient quantities from a proper diet.

As a general rule, this proper diet includes variety, proper proportions, and appropriate amounts of intake. But more specifically, we can see some of the following suggestions:

Fruits and Vegetables: Fruits and vegetables are carriers of vitamins, minerals and antioxidants. Especially vitamin C (e.g. in citrus, oranges) and vitamin A (e.g. in carrots, sweet potatoes) are considered key supporters of the immune system.

Meat: The protein found in meat, especially red meat, provides important amino acids that are essential for immune health.

Meat Soups: Bone or bone-based meat soups contain broth, which can support gut health and stomach balance.

Fish: Fatty fish such as salmon and sardines are rich in omega-3 fatty acids, which have anti-inflammatory and immunosuppressive properties.

Natural Yogurt: Natural yogurt contains probiotics and prebiotics that can strengthen gut health, while also contributing to the creation of lymphocytes.

Disclaimer :)

The information in the article should not be used to diagnose or treat health problems and those seeking medical advice should always consult a licensed physician or pharmacist.