How to build immunity before winter arrives?

Cold weather leads to an increase in influenza and various infections. Therefore, strengthening the immune system before winter arrives is of great importance. The immune system is a complex defense mechanism that protects the body against viruses, bacteria, and other harmful microorganisms. A strong immune system reduces the risk of infection and shortens the duration of illness. However, there is no single miracle method to support the immune system; balanced nutrition, regular exercise, sufficient sleep, and immune-boosting habits are necessary.

For those wishing to strengthen their immunity, the use of immune-boosting supplements is also important. These supplements support the body's defense mechanisms and provide vitamins and minerals that cannot be obtained sufficiently through daily diet. For example, the use of immune-boosting vitamin supplements may be recommended for people who work intensely or get sick frequently during the winter months. However, it should be remembered that a doctor should always be consulted before using any supplement.

Which foods help boost immunity?

Proper nutrition plays a critical role in the immune system. Foods rich in vitamins and minerals strengthen the immune system and protect the body against infections. Here are some foods recommended to boost immunity before winter:

1. Foods containing Vitamin C: Foods like citrus fruits, kiwi, strawberries, broccoli, and red peppers support the immune system.
2. Vitamin D sources: Fish, eggs, and mushrooms are important sources. Deficiency can weaken the immune system.
3. Foods containing zinc: Meat, chicken, legumes, and nuts are rich in zinc.
4. Probiotics and Fermented Foods: Yogurt, kefir, and pickles support gut health.
5. Antioxidant-Rich Foods: Blueberries, pomegranates, spinach, and green tea fight free radicals.

When consumed regularly, these foods help strengthen the immune system.

What are the vitamins that boost the immune system?

Vitamins that support the immune system play a major role in boosting the body's resistance, especially during the winter months. Here are the most important immune-boosting vitamins:

1. Vitamin C: Increases the production of white blood cells.
2. Vitamin D: Protects the immune system in cases of insufficient sunlight.
3. Vitamins B6 and B12: Play a role in the production of immune cells.
4. Zinc and Selenium: Strengthen the body's defenses against infections.
5. Vitamin E: A powerful antioxidant.

If these vitamins and minerals are not being obtained in sufficient quantities, various immune-boosting food supplements can be used.

Tips for Boosting Your Immune System

• Regular Exercise: 150 minutes of moderate-intensity exercise per week supports immunity.
• Sufficient Sleep: 7–8 hours of sleep regenerates immune cells.
• Stress Management: Stress can be reduced through yoga, breathing exercises, and meditation.
• Hygiene: Hand washing reduces the risk of infection.

The use of immune-boosting supplements is more effective when combined with healthy eating and lifestyle habits.

Taking precautions before winter arrives will reduce the risk of infection and help you have a healthier season.

Current research shows that the use of immune-boosting supplements shortens the duration of infection by 20%, especially in high-risk groups.