The human body has an innate immune system that constantly fights viruses, bacteria, parasites and other pathogens. A whole network of immune cells, tissues and organs tracks and destroys suspicious agents that enter the body from the outside. If the immune system weakens, we become more vulnerable to diseases in the cold season. To prevent the penetration of infections, it is important to know what increases immunity and how to help our immune system.
1. Balanced diet
During the winter, people's diets usually change, as many seasonal fruits and vegetables become unavailable. At the same time, stores offer a wide selection of citrus fruits and kiwis, which are rich in vitamin C, pomegranates and apples, which are natural sources of easily digestible iron, and pumpkin, which is rich in zinc and selenium.
Useful seasonal products
To prepare your immune system for winter, fresh fruits and vegetables alone are not enough. You should regularly add the following to your diet:
- Meat and liver. These are valuable sources of iron and protein, which are necessary for the normal functioning of the body. White meat, such as chicken or rabbit, contains a lot of high-quality protein, while veal and lamb provide the body with iron. They are rich in amino acids that are not found in other foods, so they help strengthen the immune system and improve overall well-being.
- Fermented milk products. Kefir and yogurt are rich in beneficial bifido- and lactobacilli, which contribute to the formation of a healthy intestinal microbiome and make the immune system more resistant.
- Unsaturated fats and healthy carbohydrates. Fats are essential for the formation of immune system cells, and carbohydrates provide them with energy for coordinated work. To obtain these elements in sufficient quantities, it is worth including whole grains, nuts, avocados, flaxseed or olive oil, fatty fish, and dark chocolate in your diet.
- Sufficient water consumption. The best option is plain drinking water, preferably 1 liter per day. Additionally, you can drink herbal or vitamin infusions with rose hips, ginger, lemon or raspberries.
Regular nutrition with clear intervals between meals will help maintain stable functioning of the body. It is important that the menu is varied and provides all the necessary microelements.
2. Get enough sleep and rest
How to strengthen immunity in autumn? In the human body, the main recovery processes are activated during sleep, when organs and systems work without additional load. Therefore, maintaining a stable bedtime and wake-up schedule is of great importance.
Scientists have found that the most intensive metabolic and regenerative processes occur between 11:00 p.m. and 1:00 a.m. In order for the body to fully recover, it is recommended to go to bed by 10:00 p.m. The duration of a night's rest for an adult is usually 7-8 hours. Schoolchildren need to sleep longer - about 9 to 12 hours a day.
To ensure quality sleep and help strengthen your immune system, you should follow these simple rules:
- go to bed and wake up at the same time;
- do not eat at least two hours before going to bed (it is better not to snack after 8:00 p.m.);
- adults are advised to give up daytime sleep;
- reduce activity before going to bed (this especially applies to children's games);
- regularly ventilate the room;
- Avoid using gadgets a few hours before bedtime.
If you feel sleepy during an illness, don't hold back. Give your body a rest, and the recovery process will go faster.
3. Physical activity and fresh air
One of the best ways to boost your immune system in winter is to exercise regularly. It is important that your workouts are not too strenuous, as this can be harmful to your body. Moderate daily exercise is considered the most beneficial. The optimal duration of exercise is approximately 45-60 minutes.
During any physical activity, an important mechanism is triggered in the body:
- Muscle contractions activate the movement of blood and lymph throughout all body systems.
- Protective cells begin to move much faster, which allows them to quickly reach places of possible damage.
- During the period of activity, T cells and macrophages more effectively detect foreign microorganisms and quickly neutralize them.
Hotel wellness programs
The Kyivska Russ Resort offers comprehensive wellness programs that combine wellness treatments, complete relaxation, and moderate physical activity to boost immunity. The program includes visits to heated pools, a jacuzzi, hydromassage, Finnish and infrared saunas, SPA treatments, massages, and beauty treatments. The comprehensive approach helps strengthen and restore the body: it activates blood circulation, relieves tension, cleanses of toxins, and stimulates immunity.
4. Spa and thermal treatments
Warming up in a herbal bath or jacuzzi, swimming in a warm pool, and hydromassage reduce stress levels and improve blood circulation. All of this helps the immune system actively fight various infections.
Sauna, pool, aromatherapy in Kyivska Russ
While relaxing at the Kyivska Russ hotel complex, guests can visit the indoor, and in the summer, the outdoor heated, Finnish and infrared saunas, and sessions in the spa capsule. This is a great way to relax, start the process of eliminating toxins, cleanse the respiratory tract, and activate the body's natural defense mechanisms.
5. Water balance and herbal medicine
The easiest way to strengthen your immune system at home, in the office, or on vacation is to drink enough water, which the body needs for the functioning of all systems and the elimination of toxins.
In the hotel complex, you can supplement your water balance with phytotherapy, for example, special teas with ginger, rose hips, linden, mint, which are excellent for strengthening immunity and preventing colds. In the cold months, it is very important to drink warm drinks that maintain body temperature and improve blood circulation.
6. Vitamins and natural supplements
How to strengthen your immune system so you don't get sick during the cold season? Use additional sources of minerals and vitamins - individual supplements or whole complexes.
Essential vitamins for the autumn-winter period
- vitamin C — helps the body resist viruses and recover faster from colds;
- vitamin D is necessary for strong bones and strong immunity, especially in conditions of sun deficiency;
- zinc and selenium are essential for the functioning of immune cells;
- Omega-3 fatty acids are essential for heart and vascular health and effectively relieve inflammation.
7. Emotional balance
How to boost an adult's immunity in turbulent times with constant work and stress? It is extremely important to take care of the nervous system, because the stability of immunity largely depends on it. Constant stress causes the body to produce more cortisol, which suppresses active immune cells, preventing them from fighting pathogens.
How stress weakens the immune system
Chronic stress undermines the body's immune defenses because it leads to:
- Sleep disturbances. An overexcited nervous system prevents you from falling asleep normally — sleep becomes superficial and intermittent. It is during deep sleep that the body's protective functions are restored.
- Bad habits. In an attempt to calm down, people often resort to unhealthy methods: overeating, abusing alcohol, starting to smoke, or taking sedatives uncontrollably. All of this further suppresses the immune system.
- Depression and anxiety disorders. Prolonged stress exhausts the psyche, which negatively affects the functioning of all body systems - after all, the body and mind are inextricably linked.
To improve your psychological state and understand how to strengthen your immunity, you need two things: adequate rest and minimizing stress triggers — toxic relationships, conflicts, painful memories, and a flood of negative news.
Relaxation methods at the Medical&Spa center in Kyivska Russ
The Kyivska Russ Resort Medical&Spa hotel complex offers its guests the best conditions for complete relaxation and recovery - heated swimming pools, saunas, massage and cosmetic procedures, the latest physiotherapy methods and non-traditional treatment methods. You will be able not only to relax and emotionally recover, but also to improve your body, improve your appearance, and strengthen your immunity.
Conclusion
SPA treatments are one of the main elements of a wellness program. Combining relaxing rest with thermal treatments, massage, nutrition and moderate exercise, you will help your body survive the cold season. Remember that quality rest affects your body's defenses!
