How to naturally boost your immunity in autumn and winter? Proven methods

Every year, as the days get shorter and the temperature drops, many of us experience a decrease in energy, weakened immunity and an increased risk of illness. The autumn and winter months are a challenging time for the body, which has to cope with the cold, changeable weather, fast pace of life and often reduced availability of fresh fruit and vegetables. That is why it is so important to consciously support your health during this period, using natural methods and proven techniques. Below is a comprehensive guide on how to effectively and safely take care of yourself during this more difficult time for your immune system.

1. A balanced diet as the foundation of health
2. Natural supplements that support immunity
3. Outdoor physical activity
4. Hygiene and avoiding stress
5. Natural methods of supporting the respiratory system
6. Summary

A balanced diet as the foundation of health

A proper diet is the basis for strengthening immunity and overall health. In the autumn and winter, it is particularly important to ensure that the body is supplied with vitamins, minerals and nutrients that support the immune system. Vitamins and minerals essential for immunity: vitamin C, vitamin D, zinc, selenium, iron and vitamin A play an important role in the functioning of the immune system.

Vitamin C, found in citrus fruits, peppers, broccoli and kiwis, among others, acts as a powerful antioxidant and supports the production of white blood cells.

Vitamin D, produced by the skin when exposed to sunlight, is particularly important during periods when there is little sun. It is worth eating oily fish, eggs and milk enriched with vitamin D, or taking supplements after consulting your doctor.

Zinc, found in nuts, pumpkin seeds, meat and seafood, among other things, supports the immune response.

Selenium, present in Brazil nuts, is a powerful antioxidant that protects the body's cells.

Seasonal vegetables and fruits — it is worth reaching for seasonal products such as pumpkin, Brussels sprouts, cabbage, apples, pears, carrots and plums. They are rich in vitamins, minerals and fibre, which supports intestinal function and is a key element of immunity.

Probiotics and prebiotics — digestive health is the foundation of immunity. Fermented products such as kefir, natural yoghurt, pickles (cabbage, pickled cucumbers, kimchi) provide probiotics that support beneficial intestinal flora. Prebiotics, i.e. dietary fibre found in onions, garlic, bananas, leeks and asparagus, among others, are a breeding ground for these beneficial bacteria.

Natural supplements that support immunity

Although diet is the most important factor, in autumn and winter it is worth considering supplementing vitamin and mineral deficiencies with natural supplements. Of course, it is always a good idea to consult a specialist.

Vitamin D — in the UK, due to the long season without sunshine, vitamin D supplementation is often recommended. It helps maintain adequate levels of this vitamin, which is crucial for the functioning of the immune system.

"There are many factors related to lifestyle hygiene that can determine the functional state of the immune system and the incidence of certain diseases. One of the aspects that can disrupt or strengthen the body's immune response is sleep, or more precisely, its length and broadly understood quality." Jakub Wiącek — Neurobiologist and Dietitian

Echinacea preparations — echinacea is a plant that has been used for centuries to prevent colds and flu. Studies confirm that it can shorten the duration of an infection and reduce its severity.

Zinc and vitamin C supplements — during periods of increased risk of infection, it is worth taking preparations containing these ingredients, especially at the first signs of a cold.

Outdoor physical activity

Exercise is not only a way to stay in shape, but also a natural booster for the immune system. Regular physical activity, especially outdoors, improves circulation, oxygenates the body and promotes the production of endorphins – happiness hormones that can help combat stress and low energy levels. A walk, bike ride, Nordic walking or light jogging is enough.

It is important to remember not to overwork your body, especially when your immunity is weakened. The optimal duration is 30-60 minutes a day, three to four times a week. It is also important to wear appropriate clothing – layers that provide warmth and wick away moisture. Don't forget a hat, scarf and gloves to protect yourself from the cold.

Hygiene and avoiding stress

During periods of increased incidence, it is important to follow basic hygiene rules, such as washing your hands, avoiding touching your face and disinfecting surfaces.

Taking care of your mental health – stress often makes it difficult for us to maintain not only a good mood but also good health. It is worth using various relaxation techniques such as meditation, deep breathing, yoga or aromatherapy.

Getting enough sleep - sleep is invaluable for the regeneration of the body. Adults should sleep between 7 and 9 hours, maintaining a regular daily rhythm.

Limiting stimulants - alcohol, cigarettes and excessive coffee consumption can weaken the immune system and worsen health.

Natural methods of supporting the respiratory system

During the autumn and winter seasons, we are particularly vulnerable to respiratory tract infections. It is worth using methods that support their functioning.

Herbal inhalations – infusions of thyme, sage, eucalyptus or mint can be used as inhalations to help thin secretions and soothe irritation.

Honey and propolis – natural antiseptics that can be added to tea or consumed by the teaspoon. Honey soothes the throat, while propolis supports immunity and has antibacterial properties.

Essential oils - eucalyptus, thyme, lavender and peppermint have antiseptic properties and can be used in aromatherapy.

Avoiding fatigue and maintaining balance – in autumn and winter, it is easy to fall into a routine and become fatigued, which weakens the immune system. That is why it is so important to balance work, rest and relaxation.

Planning your day – setting realistic goals, taking regular breaks and avoiding overload help to maintain balance.

Hobbies and relaxation – reading, listening to music, meeting with loved ones or developing a passion have a positive effect on your well-being and mental resilience.

Summary

Supporting your health naturally during the autumn and winter months is a complex process that requires a conscious approach to diet, physical activity, hygiene and lifestyle. The key is balance, consistency and taking advantage of the benefits of nature, which have served people for centuries in the fight against disease. Let us remember that health is our most precious treasure, and supporting it naturally is an investment for many years to come.

Sources:

• https://www.alifeinprogress.ca/self-care-tips-fall/
• https://studies.science37.com/fall-winter-wellness-guide-staying-strong-through-shorter-days/
• https://www.healthspan.co.uk/advice/body/10-ways-to-stay-well-this-autumn-and-winter/?srsltid=AfmBOormBg7LqEgyPsUvXCb_ch8clkrzpVkKYi-fETkDXAXJKyRvPQut