The days are getting shorter and Colder, indicating that the season is here again. Contrary to what the media may believe. This is not the only shot to protect yourself from bad bugs this fall and winter! Read on to find out how you can reduce your chances of catching a problem by strengthening your immune system with nutrition and healthy lifestyle habits.
A brief overview of the immune system
Your immune system is a complex network of cells, tissues, and organs that protects your body from harmful microorganisms while protecting your own body from inappropriate attacks. These include the thymus, a small gland in the upper part of your chest, the spleen, the lymph nodes, as well as obstructions like your skin and the mucous membranes of your nose and gastrointestinal tract.
Clearly, there are two major branches of the immune system: the immune system and the adaptive immune system. The immune response involves an immediate and unimportant response to foreign invaders, such as bacteria and viruses. It contains physical and chemical barriers, including your skin, stomach acid, intestinal mucus, gut bacteria, and small molecules such as antiviral interferon.
Adaptive immunity is more complex because it involves the creation of immunological memory, a process by which the defense system learns to recognize foreign invaders quickly and accurately and to initiate a similar immune response. Immunological memory is mediated by specialized immune cells called B and T cells.
Why are we more at risk in winter?
Research shows that cold temperatures, a lack of sun exposure that results in low vitamin D levels, and when it gets cold outside our homes, our immunity is maintained, allowing bacteria and bacteria to enter our bodies. Viruses replicate better and increase our chances. 1,2,3 of their victims
Some strategies to help your immune system this winter are following under the below:
By keeping your immune system in tip-top shape, you can increase your chances of staying healthy and active throughout the season. Optimal nutrition, strong plant and heterosexuality, and healthy lifestyle habits can help keep your immune system healthy.
Support your immune system with nutrition
Ensuring optimal nutritional status is an important first step in supporting immunity. Numerous vitamins and minerals help protect the function of immune cells, including your cells and the tissues of the gastrointestinal tract, and the integrity of your first line of defense. Deficiencies in these microscopic elements can lead to immune stress, increasing your chances of getting a bug. Vitamins A, D, E, C, zinc, and omega-3 fatty acids are some of the nutrients that are vital to boosting your immune system.
1. Vitamin D
Vitamin D is a fat-soluble vitamin that, when exposed to sunlight or UVB light from our skin, converts the pre-cholesterol-based compound into the first molecule in the human vitamin D synthesis pathway. The growing body of research indicates that vitamin D is an important node in the immune system, which, among many other functions, regulates the response to infection. Our increased rate of winter illness may be due to a lack of sun exposure, which leads to low levels of vitamin D and compromised immune defenses.
Vitamin D has a number of effects that can help control insects in winter. It has direct antiviral activity, increasing the production of antimicrobial immune molecules, including LL-37 and human beta-defense 2.4. People who are deficient in vitamin D or have less responsibility for their vitamin D receptors (VDR) than vitamin D have a higher risk of upper respiratory problems than those with vitamin D5. People with D-level or VDR variants can benefit from vitamin D3 supplementation in the fall and winter.
In addition to supplements, you can support a strong vitamin D level by eating fatty cold-water fish, such as wild salmon, and egg yolks. For people living on high altitudes in North America, winter sunlight is usually not a viable source of vitamin D, but you can spend a lot of time outside on vitamin D in the spring and summer months. You can.
2. Vitamin C
Vitamin C has a number of beneficial effects on the immune system, including stimulating the production and function of white blood cells and protecting immune cells from oxidative damage.
Extensive scientific studies have shown that taking 1-2 grams of vitamin C daily during illness significantly reduces the duration of the common cold. This effect may be due to the ability of vitamin C to enhance its antiviral defenses, including the production of interferon and neutrophils 7.8.
High levels of vitamin C are needed to prevent and treat infections. Studies have argued that supplemental vitamin C has no effect on coping with seasonal health problems, surprisingly due to the poor viability of standard oral vitamin C supplements, which limit the plasma levels of the vitamin. does. Liposomal formulations significantly increase the bioavailability of vitamin C, allowing you to get higher plasma levels of nutrients needed to boost your immune defenses.
3. Vitamin A
Vitamin A is an important but often overlooked nutrient for immune health. Early vitamin A (retinol, retinoic acid) is needed to support both natural and adaptive immunity. Vitamin A maintains immunity to epithelial blockages, including in the intestines and respiratory tract. 10 Adaptive immunity is also necessary to activate T and B cells and enhance the immune response to the disease.
Although vitamin A can be made from beta-carotene, a carotenoid found in yellow and orange vegetables, this change is ineffective in many people, either from supplements or foods such as beef liver, cod liver oil. Vitamin A needs to be taken from the diet. , And whole-fat dairy products.
4. Vitamin E
Vitamin E is not the first vitamin that comes to mind when most people think about the immune system. However, research shows that vitamin E plays an important role in immunity by protecting immune cells from oxidative damage, thus preserving the integrity of the immune system. Research shows that vitamin E supplementation reduces the risk of upper respiratory problems. Her sister is best suited to support immunity in combination with fat-soluble vitamins, vitamins A, and D.
Zinc is one of the most important mineral for the human body. It reduces the activity of natural killer cells, alters the efficacy of T and B cells, and alters the expression of genes in the pathways of the immune system. When used in weight form, excess zinc can shorten the duration of common diseases.
6. Omega 3 fatty acids
Omega 3 fatty acids are essential fatty acids that our bodies cannot make on their own, so we should eat them in our diet. Omega-3s, including ALA, EPA, and DHA, are known to have anti-inflammatory effects. However, they also appear to play an important role in the exemption regulations. Omega-3 fatty acids help in the formation of immune cell membranes, where they affect the signaling of immune cells. They also increase the digestion of phagocytosis or pathogenic bacteria by specialized immune cells.
However, when it comes to omega 3 fatty acids and immunity, it's all about balance! Excessive consumption of omega-3 fatty acids (such as when people take mega-dose fish oil) at the expense of omega-6 fatty acids can impair the immune response of harmful bacteria. If you eat a balanced diet that includes 2-3 servings of seafood per week and non-source sources of omega-6 fatty acids, such as meat, poultry, and nuts, you need a good omega-3 / omega-6. Must be able to maintain. Balance and healthy immune function.
Improve immune function with botanicals and nutrients
Botanicals and nutraceuticals can be used in addition to nutrition to further boost your immune system in the fall and winter. Cat's claws, monolorine, and glutathione are especially beneficial for boosting immune function and promoting healthy internal microbial balance.
Kate's claw is a botanical area in the Amazon region of South America. It has strong antiviral and immunomodulatory properties that make it a powerful ally to help healthy immune function in the fall and winter.
Monolorine is a fatty acid that is found naturally in coconut products and human breast milk. In fact, it contributes to the broader antimicrobial properties of breast milk, which helps in the formation of a newborn's immune system. It has extensive antimicrobial and antiviral activities and enhances the growth of beneficial intestinal bacteria, which have natural immune properties.
Glutathione is an important cellular antioxidant and powerful detoxification for the body. However, it also plays an important role in healthy immune function! It has been shown to improve immunity in the respiratory tract and improve the immune response against diseases.
Probiotics are defined as "live microorganisms" when the right amount of administered host is beneficial to health. While probiotics have been thoroughly examined for their effects on digestive health, emerging research suggests they may even help protect us from seasonal discomfort!
In adults with recurrent health problems, supplementation of Lactobacillus paracetamol, Lactobacillus casei, and Lactobacillus fentanyl for 12 weeks can significantly reduce the incidence of upper respiratory distress, possibly a Increases the level of antiviral molecules called intravenous. , A traditional fermented vegetable dish from Korea, and copper, a fermented soybean dish, have antiviral effects and boost immunity. 25, 26 Different probiotic species also help maintain intestinal obstruction, which is an important component of the immune system. Eating fermented foods and a wide range of probiotics can help strengthen your immune system, and keep you well in the fall and winter.
You Should Get some fresh air and sunshine!
As recently as 150 years ago, hospitals were designed with large windows between patient beds to ensure cross-ventilation and plenty of sunlight. The designers of these hospitals intuitively believed that fresh air and sunshine helped people recover. Today, we have scientific evidence that sunlight boosts immunity by increasing vitamin D levels and controlling the spread of pathogens by inducing the production of harmful oxygen species in pathogens. I help Unlike fresh air, it allows airborne pathogens to survive indoors, where they can benefit from compromising immune systems and cause disease.
You can reduce the pathogenic load of re-circulating air by periodically opening windows for fresh air and investing in a high-quality air filter. During the fall and winter, don't forget to spend some time outside in the sun every day to get some resistant sunshine!
Without adequate quality sleep, we face almost every aspect of our health, including immunity. Less sleep duration and lower quality sleep increase the risk. 9 Lack of sleep reduces the activity of natural killer cells and increases inflammation, which removes valuable energy from your immune system.
Strengthen your immune system by setting aside 7-8 hours of sleep each night (for some people bed, this may mean setting aside 7.5-8.5 hours in bed, depending on whether you How long does it take to fall asleep? To improve melanocyte production, normalize sleep comfort, and sleep in a completely dark, cold bedroom, you can improve your sleep quality by wearing blue light-resistant glasses before bed. Are
Last but not least, don't forget about the importance of exercise to keep your immune system in optimal shape! Regular, moderate-intensity exercise can reduce the risk of catching an object by boosting the immune system's ability to respond to infectious risks.
Find a form of physical activity that you enjoy and aim for at least 4-5 days a week. Allow plenty of time between hard exercise sessions to make sure you don't leave your body and the immune system behind.
Feeling sick is not an inevitable part of autumn and winter. By providing your body with nutrients and plants that promote a healthy immune system, as well as probiotics, fresh air, sun, sleep, and regular physical activity, you can boost your immune system in all seasons. It can keep in top shape!