The autumn-winter period is the time when our body is most susceptible to various types of infections. Flu and colds are commonplace these days… In many cases, this stems from ignorance and a poor lifestyle.
It is worth remembering that building immunity is a long-term process, and first of all you should start with changes that eliminate factors affecting its reduction.
For example, even one course of antibiotic treatment carried out in childhood can lead to disturbances later on. All the more so because antibiotics are a fairly common part of treatment and probably most of us have taken them… They are certainly not good for the gut, and that's where—as you know—a large part of immunity is located.
Start building immunity from the gut
The intestines are not only part of the digestive system, but also of the immune system. It is a fact that the condition
of the intestinal bacterial flora is of significant importance for the body's immune system – in practice, it determines our immunity. It can therefore be said that taking appropriate measures in this area effectively reduces the occurrence of various types of infections.
It should be mentioned that beneficial bacteria residing in the intestines produce essential elements for the body. What is more, they help assimilate nutrients and important macro- and micronutrients that shape and support immunity.
However, it should be borne in mind that working on the intestinal flora, mainly involving probiotic therapy, is a long-term action. Even the best probiotics are not ‘right here, right now’ measures. That is why it is worth introducing them well in advance, before the autumn-winter period, before the risk of infection increases.
Supportive supplements and
probiotics + prebiotics, if properly selected, will be as effective as possible, but… Limiting the factors that have a negative and destructive effect on intestinal bacteria is equally important and, above all, can be introduced immediately. These latter factors, which are unfavourable for the gut, include:
- antibiotics,
- PPIs (proton pump inhibitors),
- NSAIDs (non-steroidal anti-inflammatory drugs),
- contraceptive drugs,
- high stress exposure,
- alcohol and other stimulants,
- a large share of highly processed food in the diet,
- viruses, parasites, harmful bacteria.
First of all, however, an appropriate diagnosis (a set of tests) should be made in order to determine the condition of the body and the gut, and at the same time to rule out other possible problems (e.g.
SIBO).
Lifestyle and physical activity matter
The fact that it is autumn or winter, that the temperature outside has dropped, and that drops of rain/snow keep falling outside the window does not mean that physical activity becomes impossible. If you are not a very active person, the matter is quite simple: in the context of immunity and enjoying good health, regular, moderate activity is key. I would stress that this means consistency and a moderate level of movement.
It has been proven that exercise of this precisely defined intensity contributes to increased leukocyte activity, as well as the number and activity of macrophages. Both of these elements make up the first and second lines of
defense against viruses, harmful bacteria or even some autoimmune conditions. Even regular walks may be important. Changing your overall lifestyle (not just diet) is no less important in the context of immunity. Therefore, in addition – beyond supplements that reduce stress levels (adaptogens) – when planning your exercise, it is worth taking into account the circadian rhythm associated with the secretion of specific hormones in the body.
What else can affect health and the body's defenses?
- fresh air,
- proper hydration (during physical exertion it is worth reaching for an isotonic drink),
- movement (even walks),
- replenishing deficiencies / adequate intake of vitamins and minerals,
- not only minimally processed food, but also consuming seasonal products,
- an adequate amount and quality of sleep,
- observing the circadian rhythm,
- avoiding blue light in the evenings,
- all methods of calming down and managing everyday stress (e.g. meditation),
- additional supplementation.
Sleep quality and quantity, and immunity
It is a fact that sleep provides the body with essential psychophysical regeneration. However, it is worth remembering that not only quantity (7-8h), but also quality matters. That is why the time of going to bed is such an important issue, also from the perspective of the circadian rhythm. Before going to sleep, we should try to limit the amount of blue light and go to bed at around 10 p.m. – both elements are related to hormone secretion, especially melatonin.
It has been proven that the right approach to sleep, as well as to general lifestyle hygiene, has a significant impact on the body's immunity. What is more, people who went to bed earlier and slept 7-8h were less likely to suffer from various types of infections. The autumn-winter period creates a great opportunity for this, because it gets dark much earlier outside and we become sleepy.
Nutrition is the foundation
Nutrition is a key element of any goal – from health condition to improved sports results. It is also the basis for building immunity. Above all, the diet should consist of products that are as natural as possible and as minimally processed as possible. It is worth bearing in mind that toxic ingredients in food negatively affect our immune system.
What foods should you reach for and what principles should you follow?
- sources of healthy fats (both saturated and unsaturated) + Omega 3 (EPA and DHA),
- fermented foods supporting the bacterial flora and beneficially affecting intestinal peristalsis (e.g. sauerkraut and pickled cucumbers),
- bone-based broths,
- seasonal products (vegetables and fruit, with a predominance of the former in the diet),
- good-quality drinking water,
- good-quality meat and offal (essential fats and, among others, B vitamins),
- eggs (a source of the necessary fatty acids and fat-soluble vitamins, especially D3),
- sources of antioxidants,
- 3-4 regular meals throughout the day,
- giving up alcohol,
- not snacking between meals,
- focusing on good sources of fibre,
- eliminating legumes, nightshades and gluten-containing products from the diet.
Basic supplements worth considering in the context of immunity:
- vitamin D3,
- vitamins A and E,
- vitamin C (from natural extracts, e.g. rosehip and acerola),
- probiotics,
- zinc,
- magnesium,
- selenium,
- Omega 3,
- good-quality CBD oil.
More information on supplements supporting immunity (including the gut) can be found HERE.
Winter swimming – can it help?
Many people are sceptical about winter swimming. On the one hand, this is not surprising, because entering ice-cold water in winter does not at first glance seem very positive. Nevertheless, experts emphasise that this practice brings a whole range of benefits for the body.
Winter swimming has its group of supporters and, in my opinion, can be very helpful. Of course, provided that we approach it sensibly so that it does not have the opposite effect to the intended one…
It has been proven that winter swimming reduces inflammation and lowers the level of pro-inflammatory cytokines. In addition, many sources mention that the risk of illness among people who practice this activity is significantly lower and that these people fall ill less often.
It is worth adding that it positively affects metabolism, thyroid function, immunity and thermoregulation.
