Autumn is a time when our bodies have to adapt to changing temperatures, making us more susceptible to all kinds of colds and viral infections. It is also a time when the days become shorter and the nights longer, which means our energy and motivation levels drop. However, we can prevent these illnesses and energy slumps through our diet. So what should we include in our diet this fall to feel better, stay healthy, and be full of energy?
Malnutrition, dehydration, and vitamin and mineral deficiencies are the main causes of immune system dysfunction. Therefore, in order to avoid weakening the immune system, we should:
- Ensure that our diet contains the right amount of calories
- Ensure an adequate supply of vitamins and minerals
- Avoid sugar, alcohol, fast food, and highly processed foods.
- Ensure adequate hydration and sleep
- Use probiotics
Water supplies our body with nutrients and oxygen, and also flushes out toxic residues that destroy our body from within. Its lack weakens our body and lowers our immunity. Remember to drink at least 2 liters of water a day. And remember that thirst itself is a sign of dehydration, which is why it is so important to drink water regularly throughout the day.
During sleep, our body regenerates, which means that it has time to repair tissues and regenerate cells, including those responsible for immunity. Sleep also lowers cortisol (stress hormone) levels, which, when excessive, weaken our bodies. Studies show that well-rested people have a stronger immune response, allowing them to fight off infections more quickly.
Vitamin C, a mixture of ascorbic acid and dehydroascorbic acid, is found in the highest amounts in fruits and vegetables such as strawberries, kiwis, citrus fruits, blackcurrants, cabbage, broccoli, and peppers. Vitamin C has antioxidant and protective properties. It increases the production of white blood cells, which are crucial in fighting colds. It should be remembered that the effect of vitamin C is enhanced when taken together with vitamin E, so it is a good idea to combine these two vitamins.
Vitamin D regulates the immune response. In autumn, its levels often drop due to a lack of sunlight or reduced exposure to it. Vitamin D strengthens both innate and acquired immunity. It supports the production of antimicrobial peptides that destroy viruses and bacteria, and also affects the activity of B and T lymphocytes, thereby supporting the immune response against pathogens. Studies have shown that vitamin D reduces the risk of disease and also alleviates and shortens the duration of infections. It can be found in foods such as fatty fish (salmon, mackerel, herring, sardines), eggs, fortified milk and margarine, beef liver, eel, and butter.
The main sources of zinc in food are cereal products, cold cuts, eggs, lentils, pumpkin seeds, cashews, yellow cheeses, fish (especially salmon and sardines), meat (beef, pork, and poultry), and oysters. Zinc is essential for the development, growth, and maintenance of the immune system's barriers. Zinc is also necessary for the development of immune system cells, especially T lymphocytes, and its deficiency increases susceptibility to infection.
Omega-3 acids are incorporated into the membranes of immune cells, improving their functioning and supporting healthy intestinal microflora. Sources of omega-3 acids include: fatty fish, flaxseed, chia seeds, walnuts, and flaxseed oil.
Our digestive tract is the first line of defense against microorganisms, which means that its proper functioning will help us avoid many diseases. Probiotics support the growth of beneficial bacterial flora, which protects our body against bacteria and viruses. Therefore, it is worth supplementing probiotics throughout the year, not only in winter or before traveling abroad. Probiotics are naturally found in: pickles, natural yogurts, kefir, buttermilk, feta cheese, miso, and tempeh.
The way we eat, sleep, and stay hydrated has a significant impact on our immunity and, consequently, our health. To avoid infections in the fall, it is important to get enough sleep, drink enough water, and eat a proper, healthy, and well-balanced diet. During this time, it is a good idea to include foods rich in vitamins C and D, omega-3 fatty acids, zinc, and probiotics in our diet. Remember – "A healthy body means a healthy mind."
https://pulsmed.com.pl/pliki/Wpływ_wybranych_składnikow_odzywczych_pozywienia.pdf
https://drgaja.pl/siedem-obszarow-szczescia/dieta/odpornosc-dzieki-naturalnym-
products/
https://nukleotydydietetyczne.pl/nukleotydy-i-cynk-a-odpornosc-organizmu/
Opracowała Wiktoria Kubicka
