Three tips on how to prepare your immune system for autumn

1. Sufficient exercise

Studies such as the meta-analysis "Exercise immunology: Future directions (2020)" show that regular exercise can strengthen the immune system by reducing inflammation, increasing immune cell activity and improving the body's defence against infection (1). Aerobic endurance sport is particularly recommended. The intensity should be moderate. A suitable way to check whether you are in the aerobic zone is the so-called "chatterbox test". This simply means that it should be possible to have a conversation during exercise. If this becomes increasingly difficult, the intensity of the exercise should be reduced. In order to really do the body good in the long term, it is also important to ensure sufficient regeneration. Excessive training intensities and frequencies, coupled with short recovery phases, can otherwise weaken the immune system instead of strengthening it.

2. Vitamin C-rich diet

We often only pay attention to our vitamin C intake when we already have a runny nose and a scratchy throat. A study from 2013 by H. Hemilä and E. Chalker (2013) suggests, however, that regular intake is preferable to short-term intake (2). In particular, the duration of a cold should be reduced. This knowledge can be put to good use when preparing for autumn. If you start taking sufficient vitamin C now, your immune system will be ideally equipped for the challenging seasons.

3. Know what's missing

Supplying your body with all the important vitamins and minerals is the be-all and end-all for getting through stressful times. In order to recognise early on where deficiencies may be, it is a good idea to check your nutrient levels. It is not even necessary to go to the doctor. Medivere makes it possible to carry out a self-test from the comfort of your own home. The samples sent in are analysed in medical laboratories. Based on these results, deficiencies in the nutrient supply can be recognised and a sensible supply of micronutrients can be ensured. Here too, the body benefits from an early start to the intake, as some nutrients need time to accumulate in the body and reach an optimal level. Regular intake over a longer period of time allows these nutrients to accumulate in the body and develop the desired effect. The body also needs time to react to changes. The continuous supply of nutrients allows metabolic processes and functions to slowly adapt and optimise.

Source:

(1) Nieman DC, Pence BD. Exercise immunology: Future directions. J Sport Health Sci. 2020 Sep;9(5):432-445. doi: 10.1016/j.jshs.2019.12.003 . Epub 2019 Dec 30. PMID: 32928447 ; PMCID: PMC7498623.

(2) Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;2013(1):CD000980. doi: 10.1002/14651858.CD000980.pub4. PMID: 23440782; PMCID: PMC8078152.