While it's essential to care for your immunity throughout the year, the autumn-winter season is when particular attention is given to one's health. It's easy to catch infections during this time, affecting people of all ages. It's important to know how to smartly and naturally take care of your health to avoid spending many days under the covers with poor well-being. How can you enhance your immune system for the upcoming autumn?

Why Do We Get Sick More Often in Autumn?

The autumn-winter period poses a real challenge for the body. Many people, both young and old, struggle with colds and weakness during this time. Several factors contribute to this, including a drop in air temperature, reduced sunlight exposure (UVB rays provide us with vitamin D, essential for the immune system), fatigue (resulting from returning to work or school after a summer break), continuous contact with other people (being in enclosed spaces with many individuals makes it easy to transmit infections). The transition from autumn to winter is associated with limited access to fresh fruits and vegetables, making it harder to provide the body with essential nutrients for a healthy immune system. Gloomy weather also doesn't encourage physical activity, especially outdoors. All of these aspects significantly impact immunity, which is why seasonal health deterioration is so common. However, you can prepare adequately for this time.

How to Boost Immunity in Autumn

How to Strengthen the Body? The Foundations of Building Immunity

In the modern world, there's a temptation to solve various health problems quickly, preferably with a single pill. However, building immunity isn't a one-sentence topic. The human body is a complex machine, and several factors contribute to the proper functioning of the immune system. These are what we call "healthy habits," which are the starting point for taking care of your well-being.

You can call these foundational aspects the "6 Steps to Good Immunity." Check whether you are taking care of each of these aspects.

• Nutrient-Rich Diet
  
  Diet and immunology are closely linked. Both an individual's overall nutritional status and dietary patterns (which determine the quantity of nutrients supplied) affect immune functions. Interestingly, this relationship works in both directions because the immune system influences metabolism, nutritional needs, and the physiological response to food. It is believed that diet and specific nutrients can affect systemic markers of immune function and inflammation. ^[1] It's not surprising that diet plays a significant role in the effective protection of the body against pathogens. The Mediterranean diet is often recommended as it's considered anti-inflammatory. It's based on vegetables, whole grains, legumes, fruits, nuts, seeds, olive oil, fatty fish, and seafood (good sources of omega-3 fatty acids and vitamin D, crucial for immunity), as well as lean meats. ^[2]

• Regular Physical Activity
  
  It has been proven that moderate physical activity brings about positive changes in immune function, resulting in shorter infection durations. These benefits are noticeable with nearly daily exercise sessions lasting 30 minutes or longer. It's essential to remember the importance of moderation because prolonged and intense training, especially among athletes preparing for competitions, can weaken immune function. ^[3] Regular exercise can also improve immune system regulation and delay immunosenescence, the aging process of the immune system. ^[3,4]
  
  
• Adequate Sleep Quantity and Quality
  
  Studies have shown a strong link between the quality of sleep and immune functions. Insufficient rest can have pro-inflammatory effects, and disruptions in the immune system (caused by chronic illnesses, for example) are associated with an increased risk of sleep disorders such as insomnia, sleep apnea, or irregular circadian rhythms. It is assumed that sleep disturbances and immune system dysregulation can negatively affect the cardiovascular system. ^[5]
  
  
  
  
• Stress Management
  
  It's impossible to eliminate all stressors from life completely. However, it's essential to ensure that they occur in appropriate proportions and do not disrupt daily functioning. The central nervous system, the hormonal system, and the immune system mutually influence each other. This means that disturbances in the interaction between these systems caused by stressful life events can disrupt immune functions. Research has shown that chronic stress significantly impairs immunological parameters, leading to increased susceptibility to infections, impaired wound healing, or enhanced pro-inflammatory processes. ^[6]
  
  
• Avoiding Substances of Abuse
  
  Excessive alcohol consumption or smoking has a negative impact on overall health. Studies have shown that both acute and chronic excessive alcohol consumption lead to various abnormalities in the functioning of the immune system. Alcohol induces changes in innate and adaptive immune responses, contributing to more frequent infections and poorer coping with them. ^[7]
  
  
• Maintaining Strong Social Bonds
  
  While the quality of interpersonal relationships may seem like a minor addition to maintaining good health, research suggests that both regular exercise, balanced nutrition, high-quality sleep, and strong social bonds are associated with strengthening the immune system. ^[8]

What to Supplement in Autumn? The Role of Dietary Supplements in Combating Autumn Blues and Building Immunity

Maintaining a balanced diet, one of the pillars of unaltered immune function, allows us to provide essential nutrients. Sometimes, however, well-chosen meals may not be sufficient. Nutrient deficiencies are common, especially among individuals following exclusion diets. The autumn season can be an additional burden on the body, so taking specific supplements during this time can be valuable support for maintaining good health.

Key Vitamins and Minerals for Boosting the Immune System

Key vitamins and minerals for strengthening the immune system include:

• Vitamin D: It has been proven that an insufficient level can lead to immune response dysregulation. The active form of vitamin D, 1,25-dihydroxyvitamin D3 (1,25(OH)2D3), known as an immunomodulator, modulates both innate and adaptive immune responses. Low vitamin D levels are associated with increased susceptibility to infections. ^[10]
• Vitamin C: It is essential for the immune system to maintain an adequate response to pathogens. It has a reinforcing effect on various immune cell functions, which is believed to prevent infections and support recovery. ^[11]
• B-vitamins: They play a crucial role in maintaining immunological homeostasis and are required for various immune responses. ^[12] They help in the proper activation of both innate and adaptive immune responses and reduce pro-inflammatory cytokine levels. ^[13]
• Zinc: It acts as a modulator of the immune response. Severe zinc deficiency leads to a reduction in both innate and adaptive immunity. Chronic deficiency can increase inflammatory markers, contributing to various chronic diseases. ^[14]
• Selenium: It is necessary for regulating immune functions, protecting immune cells from oxidative stress, and acting as an immunostimulant, influencing both innate and adaptive immune systems. ^[15]

Supportive Supplements for the Immune System

Among dietary supplements that support the immune system, you can also mention:

• Omega-3 fatty acids: They have a beneficial impact on immunity and the body's inflammatory state, with anti-inflammatory and antioxidant properties. ^[16] They increase the production and activity of immune cells. ^[17]
• Colostrum: Due to the presence of immunoglobulin G in bovine colostrum, one of the most important mediators of the immune system, supplementation with this component can significantly enhance immune system function. ^[18,19]
• Herbs and Adaptogens: Some people turn to herbs that can naturally stimulate the immune system. These include Rhodiola rosea and cordyceps.
• Rhodiola Rosea – It exhibits adaptogenic effects, supporting the body in combating stress, which can prevent a decrease in immunity. It strengthens immunity through immune system regulation, contributing to improved well-being, and also has antiviral and anti-inflammatory properties. ^[20,21]
• Cordyceps– The compounds contained in cordyceps have immunomodulatory properties. Extracts from cordyceps can support in conditions such as infections and allergies. ^[22,23,24]

Support Your Immune System for Autumn with OSAVI

Are you looking for proven supplements to prepare your body for the colder months? In OSAVI's product range, you will find fresh and rich in unsaturated EPA and DHA fatty acids in a highly absorbable form of triglycerides (TG), fish oils, and Norwegian cod liver oil (available for both children and adults). There is also a selection of B-group vitamins, vitamin D3, and vitamin C (available in capsule, spray, or powder form), as well as mineral components (zinc, selenium) and herbs. With this variety of choices, you can support your immunity and take care of your body's condition according to your preferences.

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