HOW DO YOU PREPARE YOUR IMMUNE SYSTEM FOR THE COLD SEASON?
IN THE COLD SEASON, OUR IMMUNE SYSTEM CAN SOMETIMES FEEL THE ADDITIONAL BURDEN OF FIGHTING GERMS AND TEMPERATURE CHANGES. THEREFORE, IT IS ESSENTIAL TO PAY ATTENTION TO OUR IMMUNE SYSTEM DURING THIS PERIOD, ENSURING THAT IT IS PREPARED FOR THE CHALLENGES OF THE COLD SEASON.
Even for those with a strong immune system, the cold can exert pressure on our bodies, making us more susceptible to colds and other infections. Thus, it is crucial to focus on our immune system during this time, making sure it is ready to face the challenges of the cold season.
The immune system is a complex and vital network in the body that protects against pathogens such as bacteria, viruses, fungi, and other microorganisms, as well as against cancer cells. It consists of a variety of organs, tissues, cells, and molecules that work together to maintain the health of the body.
When we talk about a weakened immune system, we refer to a body response that appears to be more sensitive or less efficient in the fight against infections or other pathogens. This vulnerability can make the body more susceptible to illnesses or struggle harder against them. Although a healthy adult's body does not necessarily have a weak immune system, there are times when it seems to be tested.
The body needs vitamins and minerals to have an efficient immune system. Vitamins are essential nutrients that are not synthesized by the body or are synthesized in insufficient quantities.
Our recommendations for a strong immune system:
Vitamin C: Also known as ascorbic acid, it is essential for the proper functioning of the human body. It is a powerful antioxidant that helps protect cells against damage caused by free radicals and contributes to maintaining the health of the immune system.
As a potent antioxidant, vitamin C strengthens the immune system, helping the body fight infections and heal faster in case of illness. It also contributes to maintaining the health of mucous membranes, which are an important barrier against respiratory infections.
In cold periods, where exposure to germs and pathogens is higher, regular consumption of foods rich in vitamin C or supplementation can contribute to supporting health and reducing the risk of illness.
The recommended dose of vitamin C may vary depending on age, sex, health status, and other individual factors. In certain situations, such as during an infection or stress, the need for vitamin C may temporarily increase. However, it is important not to exceed safe maximum doses.
The upper safety limit for vitamin C consumption is considered to be around 2000 milligrams per day for adults.
Learn more about: Vitamin C
Zinc: Zinc is an essential mineral for the overall health of the human body. It plays a crucial role in numerous biological functions and is necessary for a variety of metabolic processes.
Zinc is required for the development, activation, and optimal functioning of various types of immune cells, such as T and B lymphocytes, neutrophils, and macrophages. These cells are essential in the fight against infections.
It contributes to maintaining the health of mucous membranes, including those in the respiratory and digestive tracts, which are the first lines of defense against pathogens. Zinc deficiency can weaken the immune system, increasing susceptibility to infections.
In general, the recommended dose to maintain a healthy immune system falls within the range of 8 to 11 milligrams per day for women and 11 to 14 milligrams per day for men.
Learn more about: Zinc
Vitamin D3+K2: These are two essential nutrients with different roles in the body, but both have significant implications for supporting the immune system.
Vitamin D3: Known for its role in the absorption and utilization of calcium and phosphorus, it also has a significant impact on the immune system. It is involved in regulating the immune response, helping control inflammation and stimulate the immune response against infections. A deficiency in vitamin D can negatively affect immune function and increase susceptibility to infections. A daily dose ranging between 600 and 4000 international units (IU) of vitamin D3 is considered to contribute to maintaining an adequate level of this vitamin in the body.
Learn more about: Vitamin D3
Vitamin K2: It plays an important role in bone metabolism and can contribute to maintaining bone health by directing calcium to bones and preventing it from accumulating excessively in other tissues. The recommended daily dose is between 90 and 120 micrograms per day.
The combination of vitamin D3 and K2 is used in supplements because these vitamins work synergistically and can be beneficial for overall health, including the immune system. Vitamin K2 helps maintain adequate calcium levels in the body, which can be important for the optimal use of vitamin D3.
Learn more about: Vitamin K2
Quercetin: It stimulates the body's natural response to seasonal health issues caused by environmental elements, including allergy symptoms, runny nose and eyes, hives, and swelling of the face and lips. Many people are unaware of what quercetin does, but it functions as a natural ibuprofen! This 100% plant-based antioxidant is a natural bioflavonoid found in high concentrations in red wine, onions, and green tea. Due to its powerful antioxidant properties, it can stabilize cell membranes, providing welcome assistance and balancing the immune system. Researchers have demonstrated quercetin's ability to stabilize mast cell membranes, the cells responsible for immediate allergic reactions, and to reduce the release of histamine that causes common allergy symptoms that many of us face.
The recommended dose of quercetin to support the immune system can vary between 500 and 1000 milligrams (mg) per day.
Learn more about: Quercetin
NAC (N-acetylcysteine): It is a supplement that can bring various benefits to the immune system due to its ability to support glutathione production, a powerful antioxidant present in the body. Glutathione plays a crucial role in the optimal functioning of the immune system, helping protect cells against oxidative stress and supporting the immune response.
By providing cysteine, a precursor to glutathione, NAC can contribute to increasing the level of glutathione in the cells of the body. This can have a positive impact on the immune system's ability to fight infections and maintain overall health.
NAC is also known for its ability to thin mucus and improve respiratory function. Therefore, it can be useful in managing respiratory conditions such as flu, colds, and other upper respiratory tract infections.
Learn more about: N-acetylcysteine
IMUNO-X5: It is a natural dietary supplement in powder form that provides complete support for the immune system and is a potent antioxidant. In short, the supplement creates a protective barrier, allowing the immune system to optimally defend the body in case of contact with viruses.
Genius Nutrition has created a highly effective product for immune system reinforcement, available in powder form. A dose of 8000 mg contains no less than 10 top ingredients in terms of immune system stimulation efficiency.
Even if you have a deficiency in vitamins, this immune system reinforcement supplement will help you recover and reduce the risk of getting sick. Forget about days when you feel exhausted for days on end, barely able to swallow a few spoonfuls of soup, as fatigue, sore throat, runny nose, and muscle aches torment you.
Learn more about: IMUNO-X5
iVITAMINS: It is a vitamin complex that contains 12 vitamins, 9 minerals, and 12 plant ingredients in the ideal combination of natural stimulants for maintaining the general health of the body.
This combination provides active and amateur athletes with a complete range of vitamins, minerals, and antioxidants in the maximum doses needed for a higher level of performance. Genius Nutrition's goal in creating this product is to support the most important functions for health—cardiovascular system, hydration, digestion, immune system, antioxidants, muscle recovery, and protein synthesis, as well as vasodilation.
Nettle extract stimulates the action and renewal of erythrocytes. Grape seed extract enriched with fatty acids and vitamins A, C, and E fights various inflammations and has anticoagulant and regenerative effects. Ginseng extract has the ability to stimulate the central nervous system. They increase the production of corticotropin and cortisol, stimulate the synthesis of DNA, RNA, and proteins, act as immunostimulants or antioxidants.
Learn more about: iVITAMINS
Conclusion:
Exercise helps prevent chronic or inflammatory diseases, balances stress hormones, and accelerates blood circulation, aiding the body in the fight against common viral infections. Nutritional supplements should be integrated into a strategy for maintaining and improving overall health, including a balanced diet, regular physical exercise, good sleep, stress management, and other lifestyle factors.