We build immunity in the summer

Immunity is the body's defensive responses to pathogens—microorganisms, viruses, and bacteria. Our immune system, responsible for protecting us by identifying and eliminating pathogens, is our immune system, one of the most intelligent systems in the human body. It possesses numerous abilities to assess external and internal stimuli for their potential danger. It remembers, learns, and selects appropriate responses to threats to the body. It constitutes our natural defenses.

How to use summer to build a strong immune system?

Dietitian Marzena Szwed, MA provided guidance on dietetics .

"Summer is the season we eagerly await. We think about vacations, plan trips, and indulge in all sorts of pleasures. We want to forget about work and the hardships of everyday life. Once we've caught our breath on that long-awaited vacation, let's also think about taking care of our bodies—preparing them for autumn and winter.".

Summer abounds with a variety of the freshest fruits and vegetables, rich in fiber, which will cleanse our bodies like a broom, especially after "holiday sins." Fresh fruits and vegetables are rich in complex vitamins and minerals, which are much better absorbed by the body than in the form of ready-made supplements. And water, because we can't live without it, and our organs will function poorly if we don't have enough of it. Remember, you can't replace water with drinks!

Vitamins and minerals in summer

Even in summer, we can't forget about the sun vitamin. Let's get it in every possible way, including classic sunbathing, safely, of course, and choosing specific foods. We recommend indulging in saltwater fish by boiling, baking, or stewing it (frying destroys vitamin D). Small amounts of this vitamin are also found in eggs, whole milk and dairy products, vegetable oils, liver, and ripened cheeses.

Zinc is a mineral essential for the proper functioning of the immune system. It can be found in liver, seeds such as pumpkin or zucchini (you need 150g to meet your daily requirement), red meat, dark chocolate (200g), and garlic.

Three meals should include high-quality protein, as it is a building material that is also needed for regeneration and the production of immune cells.

Vitamin C also plays a crucial role in the fight against pathogens. We can fully satisfy our body's needs by consuming 500 to 700 grams of fruit and vegetables daily. Smokers have a particularly increased need for this vitamin. It would be best to quit the habit, which weakens our immunity and carries many risks, but if this hasn't been achieved yet, consider supplementing with vitamin C.

Pickles for immunity

When summer ends, fresh fruits and vegetables will be scarce. Will homemade preserves, for example, still have nutritional value?

"If you have the opportunity and skills, I certainly encourage you to try them. They're certainly healthier than those from the supermarket. I recommend pickled cucumbers, cabbage, and beets. These are natural probiotics that positively impact the intestinal flora, thus boosting immunity.".

We can easily store garlic in our pantry, as it has disinfectant and antiviral properties. You can make garlic butter for children, add it to olive oil-based sauces for fresh vegetable salads, or use it as a garlic syrup.

I also encourage you to prepare homemade tinctures to have on hand during the winter. A highly recommended tincture is rosemary, an herb used for centuries to combat colds and flu. Rosemary has antiviral, anti-inflammatory, and antibacterial properties. A rosemary tincture should be used for no longer than a week.

Get in shape this summer

Summer offers us virtually unlimited opportunities for physical activity – walking, running, swimming, cycling, skateboarding, etc. How exercise affects the body's defenses – explains physiotherapist Karolina Nowosad.

Research shows that physical exercise increases the number and activity of macrophages in our immune system. These cells constitute our body's first line of defense. They play a crucial role in absorbing antigens, damaged, or abnormal cells, and destroying them. Furthermore, the increase in temperature caused by muscle activity is thought to inhibit bacterial growth. It's worth noting that the changes induced only persist in the body for a few hours after physical activity. Therefore, it's important to exercise regularly, which will extend this period.

How does intense training affect immunity?

"It's important to remember that only regular and moderate physical activity stimulates the immune system. Too intense a workout disrupts biological balance. Prolonged, backbreaking exercise subjects the body to a significant amount of stress, increasing cortisol and adrenaline levels. It also reduces the activity of white blood cells. This condition is referred to as an 'open window for infection.' The decreased immunity lasts for up to 72 hours. Therefore, it's important that training is regular, moderate in intensity, and tailored to your abilities.".

So what is the recipe for strengthening immunity?

"In nature, success is guaranteed by balance. A combination of training, a balanced diet, and proper body regeneration is all we need to enjoy natural immunity. Disciplines that involve moderate-intensity aerobic exercise are ideal. Classic physical activity, such as cycling, swimming, brisk walking, Nordic walking, and fitness, is ideal because these disciplines are aerobic and moderate in intensity. Repeated training three times a week, maintaining a heart rate of 110 to 140 beats per minute, will reduce stress, improve well-being, positively impact appearance, and, most importantly, help maintain a strong immune system even in autumn and early spring.".

Thank you ladies for the interview.