Contents:

• How to eat to boost immunity?
• Is it worth choosing specific supplements? What should you choose to support your immune system?
• What else is worth paying attention to? Hygiene is important

In autumn and winter, we are simply more susceptible to infections. Low temperatures favor the development of bacteria and viruses, and long periods indoors facilitate their transmission. Since September, there has been a dynamic increase in the incidence of influenza every year. From approximately 350,000 cases in September, the number of cases of this disease rises to as many as 1 million in December. But we also frequently struggle with colds.

Therefore, it's worth taking appropriate preventative measures before the colder days arrive. Measures such as a healthy diet, regular physical activity, sufficient sleep, and vitamin supplements can significantly strengthen the immune system and help reduce the risk of flu or a cold. Preparing your body for the winter period can have a significant impact on your health and well-being and help you better navigate the infectious season.

How to eat to boost immunity?

Many people take dietary supplements in the hope of boosting their immunity and protecting themselves from infections. While such supplements can support our bodies, the true defense is natural immunity, which deserves to be stimulated not only through supplements but, more importantly, through a healthy lifestyle. Dietary supplements can be helpful, but their effectiveness is limited if we don't address other basic elements that influence our immunity.

The foundation is proper nutrition. What we eat has a major impact on our ability to defend ourselves against disease. Foods rich in vitamins and minerals support the immune system and thus improve our ability to fight infections. Therefore, after the end of summer, it's important to pay attention to a proper diet that provides all the necessary nutrients. Which foods are worth including in your daily menu?

• Tea with raspberry juice – warms perfectly and helps against colds,
• Honey – not only is it great for sweetening drinks, but it is also a natural immune booster, especially when eaten raw.
• Garlic – best eaten raw, e.g. finely chopped on a sandwich or in a drink with honey,
• Onion – its juice, especially in combination with honey, supports the body in infections,
• Ginger – an excellent addition to tea and baked goods, strengthening the body and improving blood circulation,
• Citrus fruits – rich in vitamin C , which is known for its immune system support.

Regular consumption of these products, combined with rest and physical activity, not only helps fight infections but also improves your overall well-being. Remember that a healthy lifestyle significantly boosts our immunity during the colder months.

Is it worth choosing specific supplements? What should you choose to support your immune system?

Vitamin C plays an important role in building the body's immune system. It is included in most dietary supplements designed to support the immune system. Supplements, especially those high in vitamin C, are especially recommended for people who frequently struggle with infections. Their use can be long-lasting, as vitamin C supports the body in fighting disease and promotes regeneration.

However, vitamin C isn't the only ingredient that affects immunity. Cod liver oil, a source of omega-3 fatty acids , also plays an important role in immunizing the body during autumn and winter. These acids are valuable for both children and adults, and their regular intake improves immune system function. Cod liver oil is available in natural or flavored forms, making it more appealing to children. Alternatively, you can opt for capsules containing shark liver oil, which is also a valuable source of omega-3 acids, as well as garlic—a natural ingredient known for its immune-boosting effects for centuries.

Vitamin D is also very important for strengthening the immune system. Supplementing it is especially important for people who haven't had enough sun exposure during the summer, which can lead to a deficiency of this vitamin in the body. Therefore, it's worth taking vitamin D supplements to compensate for any deficiencies and boost immunity during periods of low sunlight.

What else is worth paying attention to? Hygiene is important

The basic principle of healthcare is maintaining proper personal hygiene, although alarming appeals from doctors and the Sanitary and Epidemiological Unit are often ignored. However, the statistics are alarming: Up to 70% of men and 37% of women leave the restroom without washing their hands. This negligence has serious consequences: According to World Health Organization reports, up to 70% of cases of infections and food poisoning are due to inadequate hand hygiene.

Our hands come into contact with millions of bacteria every day—there are up to 5 million microorganisms per square centimeter of skin. Everyday objects like doorknobs, handrails, telephones, money, and even computer keyboards are habitats for bacteria and viruses. These microorganisms easily get onto our hands and, through frequent touching of our mouth or face, directly into our bodies.

Although contact with potentially contaminated surfaces cannot be completely ruled out, it is worthwhile to take targeted measures to reduce the risk of infection. What should you pay attention to?

• Wash your hands after every visit to public places such as shops, transport or offices and immediately before eating.
• Avoid touching your face, especially the mouth and nose area, if your hands have not been washed beforehand.
• Limit contact with sick people. If that's not possible, protect yourself from germs by covering your nose and mouth with a tissue.

Careful hand hygiene and the conscious avoidance of unnecessary contact with microorganisms are effective measures to reduce the risk of infections and poisoning.

Although dietary supplements can provide valuable support in effectively strengthening the body, it is still necessary to maintain a balanced diet and regular physical activity. They contribute to the proper functioning of the body and the maintenance of a strong immune system.

Boosting your immunity in the fall is key to preventing infections, especially those of the upper respiratory tract. It's important to eat a balanced diet rich in vitamins and minerals found in fresh fruits and vegetables. Regular physical activity and maintaining good hygiene, such as washing hands and avoiding contact with sick people, will also provide additional support. Supplementing with vitamins C and D, and cod liver oil also helps boost immunity, especially during this time of year when the risk of illness is higher.