How to strengthen the immune system in the fall in 5 steps

Why strengthen the immune system in the fall?

The increased risk of catching a cold or flu is high in the fall. The viruses that cause these diseases spread more rapidly in autumn and winter, as they thrive at lower temperatures.

Handles, objects and much more: every surface we come into contact with can become the trigger of a contagion.

Furthermore, our current state of health plays an important role: often, with the change of season and therefore of temperatures, we feel a feeling of fatigue.

A general weakening of the organism that has to adapt to the new climate, resulting in a more vulnerable immune system.

So let’s see what are the 5 natural remedies with which you can deal with the weakening of your body’s defenses.

1. Hygiene and prevention

It almost seems obvious, we know, but washing your hands regularly with soap and water, or an alcohol-based hand sanitizer, is one of the most effective ways to reduce the risk of infection.

Avoid touching your face, especially your eyes, nose and mouth . This helps reduce the chances of transfer of viruses and bacteria that you potentially may have come into contact with, for example via a contaminated surface.

Stay away from sick people as much as possible, and if you are sick yourself, stay home from work or school until you feel better to avoid infecting others.

Cover your mouth and nose with a tissue or sleeve (not your hands) when you sneeze or cough and throw the used tissues in the trash.

Clean and disinfect surfaces that are touched frequently, such as doorknobs, countertops, and light switches.

2. Eat foods that help boost your immunity

We have already anticipated how important it is to maintain correct eating habits: Let’s see which type of foods are specifically recommended against autumn flu and colds.

Foods rich in vitamin C

Vitamin C is a water-soluble vitamin necessary for normal growth and development .

The body needs vitamin C to make collagen, a protein essential for skin, bones and blood vessels. It is also a powerful antioxidant, which means it helps protect the body’s cells from cellular aging.

Some good sources of vitamin C include citrus fruits like oranges and grapefruits, strawberries, peppers, broccoli, kale, and Brussels sprouts. You can also get your daily dose of vitamin C from supplements.

Foods rich in zinc

Zinc is an important mineral for the function of the immune system. It helps the body make antibodies , which are essential for fighting infections and diseases. Zinc also aids in wound healing and the production of new cells.

Good sources of zinc include oysters, crabs, lobsters, beef, pork, chicken, beans, nuts, whole grains, and dairy products. Again, supplements can help support your defenses.

Foods rich in probiotics

Probiotics are live microorganisms (usually bacteria) similar to those found naturally in the gut. 

They help restore the balance of gut bacteria and have been shown to boost immunity by stimulating the production of antibodies and white blood cells.

Probiotics are found in fermented foods such as yogurt, sauerkraut, kimchi, miso soup, and kefir.

3. Get enough sleep

Do you ever sleep a few hours, and when you wake up have the feeling of being a zombie walking in the void, without having the ability to complicate anything throughout the day?

We reveal a secret: you must sleep well !

Rest is in fact another factor that greatly affects the quality of our life. On average, you should sleep at least eight hours a day.

Sleep helps us to rest our minds and to reorganize our heads. Starting a new day in the wrong mood is the best way to expose yourself to stress and mental and physical discomfort : these are all factors that increase the risk of contracting various flu, viruses and bacteria.

4. Maintain healthy habits of life

Nutrition is important, yes, but it’s not the only factor that can help you boost your immune system in the fall.

Preferring a correct lifestyle is one of the necessary steps to keep fit.

Some tips we can give you on this are:

  • do sports, as it reactivates circulation, enhancing the immune function;
  • avoid smoking and alcohol which, in addition to emptying your pockets, are only bad for your body;
  • try to avoid stressful situations;
  • take breaks to walk and stretch, especially if you lead a sedentary lifestyle.

5. Natural supplements and extracts

Sometimes doing our best is not enough, and in this case, we need to help the body improve the performance of its immune system.

This is why supplements and natural extracts come to our aid, which allows us to introduce vitamins, mineral salts and all the nutrients we need to stay in shape into the body.

Magnesium-based supplement

An example are magnesium-based supplements: this substance, essential for our body, helps fight fatigue, stress, muscle problems.

It also provides energy to the metabolism, protects bones and teeth from osteoporosis and caries , as it promotes the absorption of vitamin D.

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