Autumn immune weakness: how to deal with it?

With the onset of autumn, many people experience a decline in immunity, which manifests itself in more frequent colds and infections. Why does this happen and how can we strengthen our immune system during this period?

Why are we more susceptible to infections in autumn?

• Weather changes: Cooler air, higher humidity and frequent temperature changes weaken the body’s natural protective barriers.
• Less sunlight: Deficiency of vitamin D, whose production in the body is stimulated by sunlight, weakens the immune system.
• Dry indoor air: Heating makes the air dry, which negatively affects the mucous membranes of the nose and throat, making it easier for pathogens to enter.
• Dietary changes: More frequent consumption of heavy and processed foods and less fresh fruits and vegetables poor in vitamins and minerals weaken the body.
• Stress: Changes associated with the end of summer and the beginning of autumn, such as returning to school or work, can increase stress levels, which negatively affects the immune system.

How to strengthen immunity in autumn?

• Healthy diet:
  • Bet on foods rich in vitamin C (citrus, peppers, broccoli), vitamin D (fatty fish, egg yolks), zinc (pumpkin seeds, nuts) and selenium (Brazil nuts).
  • Drink plenty of fluids, preferably warm teas with honey and lemon.
  • Limit your intake of sugar, salt and processed foods.
• Physical activity:
  • Regular exercise improves circulation, strengthens the heart and lungs, and stimulates the immune system.
  • Choose activities that you enjoy, such as walking, yoga, swimming.
• Rest:
  • Sufficient sleep is essential for recovery.
  • Try to avoid stress through relaxation techniques such as meditation or yoga.
• Hygiene:
  • Wash your hands frequently, especially before eating and after contact with others.
  • Avoid touching your face with dirty hands.
  • Regularly ventilate the premises.
• Dietary supplements:
  • In case of deficiencies, it is worth consulting a doctor and considering supplementation with vitamin D, zinc or other ingredients.
• Vaccinations:
  • Flu vaccination is especially important for the elderly, children, pregnant women and people with chronic illnesses.

Herbs and natural remedies to boost immunity:

• Echinacea: Stimulates the immune system and acts as an anti-inflammatory.
• Ginseng: Increases resistance to stress and improves overall body condition.
• Black elderberry: Has anti-inflammatory and antibacterial effects.
• Garlic: It has strong antibacterial and antiviral properties.
• Ginger: Helps relieve cold and flu symptoms.

Summary

Autumn immune weakness is a common phenomenon, but we can effectively counteract infections through a healthy lifestyle, proper diet, physical activity and proper hygiene. Remember that strengthening immunity is a long-term process, so it is worth introducing healthy habits on a permanent basis.