Strengthening immunity – what to do and what not to do

A healthy and balanced immune system is the foundation of our health, functioning as the body's on-duty defender against viruses, bacteria, and disease-causing agents. Everything in the body - from energy levels and good mood to our ability to recover quickly - depends directly on its effectiveness. 

When our immune defenses are strong, we feel vital, and the risk of infections is minimal. It is good to take measures to strengthen immunity not only in the midst of flu season, but also during increased stress, after illness, as well as during the change of seasons, when the body is undergoing adaptation. Fortunately, maintaining a stable immunity does not require complex magic formulas, but targeted and permanent changes in lifestyle and nutrition.

The most important tip for boosting immunity

If we had to choose a single piece of advice that has the greatest impact on the body's defenses, it would be: maintain gut health and ensure adequate intake of key micronutrients. (vitamin D, vitamin C and zinc).

The reason is simple but fundamental: over 70% of the body's immune cells are located in the intestinal tract. The health of your immune system is directly linked to the state of your gut microbiome (the beneficial bacteria). When the balance in the gut is disrupted (dysbiosis), the protective barrier weakens, leading to chronic inflammation and a weakened immune response. 

At the same time, all immune cells need specific “building blocks” and regulators to function effectively. Vitamin D, for example, is a vital immunomodulator that influences the expression of genes related to immune function, and zinc is necessary for the development and activation of T-cells. Without these essential elements, even if you get enough sleep and exercise, your defenses will not work at maximum capacity.

Strengthening the immune system – proven methods

In addition to taking care of your gut health, there are a number of proven and easy-to-implement strategies that have been shown to increase your body’s resistance to pathogens. Integrating these practices into your daily routine provides a multi-layered defense and keeps your immune response fast and effective.

• Get quality sleep (7-9 hours). During sleep, the body produces and releases cytokines, a type of protein that fights inflammation and infection. Lack of quality rest lowers these protective molecules.

• Remember, chronic stress leads to persistently elevated cortisol levels, which suppresses immune function and reduces lymphocyte (white blood cell) counts. Find ways to bring more calm into your daily life.

• Regular physical activity – moderate exercise improves circulation, allowing immune cells to travel more efficiently throughout the body and detect infections. Avoid overly intense and exhausting workouts, as they temporarily increase cortisol and suppress immune function.

• Hydration – Water is essential for the production of lymph, which carries immune cells and helps flush out toxins. Drink plenty of clean water.

• Include plenty of fruits, vegetables, and whole grains in your diet, which are rich in antioxidants (which protect cells from damage) and fiber (which feeds the gut microbiome).

• Limit sugar and processed foods – these foods cause inflammation in the body, which distracts the immune system from fighting real threats.

Boosting immunity – myths

In their quest to maintain their health, people often fall prey to popular myths and unproven strategies that not only don't help, but can sometimes be harmful. It's important to distinguish scientifically proven facts from commonly accepted misconceptions in order to focus our efforts on truly effective methods of boosting immunity.

• “High doses of Vitamin C protect against colds.” Vitamin C is important, but drinking extremely high doses (above the body’s needs) does not provide any additional benefit to a healthy person and can lead to gastrointestinal problems. The immune system needs a constant adequate level, not a shock intake.
• “You have to avoid all bacteria to be healthy.” Excessive hygiene, especially in early childhood, can prevent the immune system from „training“ properly. The body needs contact with a wide range of microorganisms to develop immunological tolerance.
• „If you’re cold, you’ll get sick.“ Colds are caused by viruses, not by low temperatures per se. Cold can temporarily affect blood circulation in the nasal mucosa, but it is not a direct cause of illness.

Boosting immunity – when speed matters

There are times when, despite our best efforts, we feel our immune system under attack – be it at the first symptoms of a cold, after an intense period of stress, or just before a trip. In such cases, when speed is of the essence, we can implement impact strategies to mobilize our defenses. 

These measures include temporarily increasing the dosage of key immune-supporting elements such as vitamin C, zinc, and vitamin D to ensure that immune cells have immediate access to the resources they need to fight the pathogen. It is important to dramatically increase rest and ensure at least 9-10 hours of sleep, as sleep is the most effective immune reboot.

To help the body detoxify and maintain the mucous membranes, we should consume plenty of warm fluids (herbal teas with ginger and honey). In addition, temporarily cutting out sugar and processed foods that cause inflammation allows the immune system to focus all its energy on the defensive response. 

These "shock" measures are not a long-term strategy, but they are key to quickly controlling the initial phase of the disease.

What to drink to boost your immune system – the role of supplements

Even with a strict adherence to a balanced diet, modern lifestyles and soil depletion often lead to deficiencies in key nutrients, making supplementation a sensible way to optimize immune function. They can fill these gaps and provide the body with concentrated doses of elements that are directly involved in immune signaling and defense.

The main supplements for boosting immunity include:

• Vitamin D: a critical immunomodulator, especially important in seasons with little sun.
• Vitamin C: a powerful antioxidant that supports cellular defense and white blood cell function.
• Zinc: vital for the development and activation of lymphocytes (T cells).
• Omega-3 fatty acids: proven to reduce systemic inflammation and support cellular communication.
• Probiotics and prebiotics: support the intestinal microbiome, which is the foundation of the immune system.
• Beta-Glucans: natural polysaccharides that stimulate immune cells (macrophages and NK cells).
• Selenium: an extremely strong antioxidant that protects cells from oxidative stress and is associated with fighting pathogens.

Balanced immunity – a long-term commitment

Boosting your immune system is a marathon, not a sprint, and it requires commitment and a balanced approach to health. Instead of relying on a one-time solution, integrate proven strategies into your daily routine: quality sleep, stress management, and a balanced diet, supported by targeted supplements like Vitamin D, C, and zinc. Only through persistence can you build a resilient immune system ready to face any seasonal or stressful threat. Invest in the right care today for stronger health tomorrow.