Change of season?How to Boost Immune Defense Instantly |Q

What can you do to improve your security?Here are all the scientific ways to support the immune system during this transition.

Autumn has arrived, which brings the first significant changes in temperature.In this context, the immune system is called for a more rigorous test.

Winter is still here for us, and the days begin to fill with air, dry air, airport: everything that makes the body sleep.

Although there is no "magic pill" that can guarantee absolute protection, it shows a lot that some special habits can strengthen the protection of the immune system.So what can you do to boost your immune system right away?

Improve Your Immune System: How?

Significant improvements are not possible, but there are strategies to boost the immune system in time.

Food: "Oil" for immunity

A varied diet rich in vegetables is certainly the first brick to begin strengthening the foundation of your immune system's defenses.

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Here are some not-to-be-missed posts on the table:

- blue fish

- Extra baby oil

Important nutrients include vitamin D, zinc, selenium, vitamin C and Omega-3.

Vitamin D is particularly important in this regard: cells of the immune system (T lymphocytes, B lymphocytes, monocytes) express receptors for vitamin D, and vitamin D deficiency is associated with increased susceptibility to infections.

For example, recent studies have shown that vitamin D can regulate both things and the balance of immunity.

In light of this evidence, it would therefore be appropriate to focus on targeted nutrition.

- Foods rich in vitamin D (fatty fish, sun-dried mushrooms, eggs);

- fruits and vegetables for vitamins and polyphenols (broccoli, fruits, apples, grapes and seeds.)

- Limit simple sugars and overly processed foods that promote inflammation.

Sleep and stress: two essential "keys".

Good sleep and stress management are not accessories: they are essential for an effective immune system.

An important study shows that sleep deprivation alters immune parameters, increases inflammation and weakens defense responses.

A study on the reciprocal regulation of sleep and immunity concludes that "Sleep and the immune system are connected in a bidirectional way", meaning that they influence each other; good sleep strengthens immunity, while good immune function contributes to quality sleep.

To increase your defense quickly:

- Aim for 7-8 hours of quality sleep every night;

- set regular times for going to bed and getting up;

- Dedicate moments to relaxation and deep breathing (to contain cortisol).

When the weather changes, also pay attention to evening light (less blue light) and fresh air: they promote daily rhythms.

Moderate exercise and sunlight: useful stimuli

The body responds well if we exercise it regularly and expose it to moderate sunlight.

Moderate physical activity improves the circulation of immune cells and the defense response: it is better to avoid excessive exertion, which can temporarily suppress the defense forces.

Sunlight (or going outside anyway) encourages the endogenous production of vitamin D and stimulates the immune cells.In autumn-winter, when UV-B rays are less strong, it is useful to compensate with external exposure during the sunny hours (without exaggerating).

So, what to do?

- Walking outside for at least 30 minutes every day;

- 2-3 moderate aerobic classes per week (eg cycling, light running, swimming);

- Avoid ultra-intense daily exercise that can temporarily "fix" the defenses.

Natural support and "hurry"

- In addition to healthy food, sleep and movement, there are measures that can strengthen the immune system:

- Confirm the correct hydration

- Herbal teas with ginger, turmeric, echinacea can support as a supplement, but not replacing the base;

In the case of a documented deficiency, have your doctor evaluate vitamin D supplementation, therefore, as the literature states, "vitamin D deficiency is associated with increased susceptibility to infection."

It is important that it is important that: Further components are not map for health, and the final pig does not choose the personality of manan,

Seasonal change is a "critical" time for the immune system, but also an opportunity to listen and return to integrated body care.The real key?Consistency and balance.

Focus on the four pillars mentioned above - nutrition, sleep / stress, movement / sunlight, action measures like the most effective strategy.

As the medical literature reminds us: there is no immediate and isolated "immune protection", but a system that must be modulated from day to day.

Before undergoing any major surgery or changes, it is always recommended that you have a personal medical evaluation.

PubMed - Vitamin D and the immune system