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Healthy and varied diet
Avoid excessive consumption of simple (sweet) sugars, which negatively affect the ability of white blood cells to engulf harmful bacteria. Sugar is also linked to an excessive intake of “unhealthy” fats (trans unsaturated fatty acids), especially in the form of hydrogenated vegetable oils found in, for example, wafers, cookies, various desserts or shelf-stable baked goods. Replace these sweets with cereals, fruit and vegetables, which will kick-start your immune system, and it will, in turn, protect you as it should. If you know that access to healthy foods is limited, reach for vitamins to strengthen immunity.
Supplementation of vitamins and minerals
We use them in cases when intake from a normal diet does not cover the intake of important vitamins and minerals and a deficiency in the body is therefore likely. The most important for the proper functioning of immunity is the proven vitamin C, preferably in combination with selenium and zinc. Increased need for this vitamin is especially seen in smokers, pregnant and breastfeeding women, and older people. Vitamin A, which is an effective antioxidant, is also important for immune processes.
Probiotics
That is, beneficial live bacteria from lactic fermentations such as lactobacilli or bifidobacteria, contained for example in kefir. They favorably influence the state of the intestinal microflora in the large intestine, which is one of the most important immune organs in the human body. They ensure that pathogenic microorganisms do not thrive in the digestive tract, thereby increasing the organism’s defenses. They maintain an optimal pH environment for the proper functioning of immune system cells that are primarily located in the intestinal mucosa. For perspective, the number of these intestinal bacteria exceeds the number of all cells in the entire human body.
Bacterial lysates
They are most suitable for use in frequent respiratory tract infections. They are actually fragments of inactivated bacteria that activate the immune system to a state of readiness, and then, when encountering real bacteria, it is prepared to protect the body.
Homeopathy
This is a therapeutic method of alternative medicine in which highly diluted active substances are administered that, at higher concentrations, cause symptoms similar to the disease being treated. To support the body’s natural defenses during flu and colds, the complex preparation Oscilococcinum is used. The advantage of using a homeopathic remedy is the absence of side effects or contraindications with other medicines.
Glucans
They are active polysaccharides obtained from the cell walls of various fungi (e.g. oyster mushroom) and are capable of supporting the body’s defensive reactions. They are suitable in any season. The mechanism of action lies in the activation of macrophages, which are immune cells responsible for engulfing all foreign substances in the body, such as viruses, bacteria, parasites, or fungi. Glucans also act as strong antioxidants against free radicals.
Echinacea
Also called Echinacea purpurea. Its root is used, where most of the active substances are found. Purple coneflower supports the proper function of the respiratory and urinary tracts and positively affects the immune system. For the effect to manifest in the body, Echinacea should be taken in higher doses and in short time intervals; it is recommended to use it for a maximum of 8 weeks. Many herbal blends include it in various teas. For example, the brand Leros offers a nice selection.
Summary and recommendations
In general, it can be said that when you want to strengthen the immune system, always start by adjusting your lifestyle. Change your diet, try to reduce stress and get enough sleep — in short, stay relaxed. Then you can supplement the necessary vitamins and minerals (C, zinc, selenium) or try dietary supplements with probiotics; you can start already before the risky months and use them long-term. Thanks to such measures, you will reduce the likelihood of sore throat, cough and colds in the risky autumn and spring months.
If the body is already affected by an infection, you can add another preparation to stimulate immunity, e.g. bacterial lysates in the form of lozenges, glucans in syrup form for children, or echinacea in drops for a faster effect. As an alternative, homeopathic preparations can also be used.
