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 exercise is particularly recommended. The intensity should be kept at a moderate level. A useful way of checking whether you are in the aerobic zone is the so-called ‘chattering duck test’. Put simply, this means that you should be able to hold a conversation whilst exercising. If this becomes increasingly difficult, the intensity of the exercise should be reduced. To truly benefit the body in the long term, it is also important to ensure sufficient recovery. Otherwise, excessive training intensity and frequency, combined with short recovery periods, can weaken the immune system rather than strengthen it.

2. A diet rich in vitamin C

We often only pay attention to our vitamin C intake once our nose is already running and our throat is scratchy. However, a 2013 study by H. Hemilä and E. Chalker (2013) suggests that regular intake is preferable to short-term supplementation (2). In particular, this is thought to help reduce the duration of a cold. This knowledge can be put to good use when preparing for autumn. If you start ensuring an adequate intake of vitamin C now, your immune system will be well equipped for the challenging seasons ahead.

3. Knowing what’s missing

Ensuring an adequate supply of all essential vitamins and minerals is key to helping the body cope well during stressful times. To identify potential deficiencies at an early stage, it is advisable to have your nutrient status checked. You don’t even need to make a trip to the doctor. Medivere allows you to carry out a self-test from the comfort of your own home. The samples you send in are analysed in medical laboratories. Based on these results, any deficiencies in your nutrient intake can be identified, and you can ensure an appropriate intake of micronutrients. Here, too, the body benefits from starting supplementation early, as some nutrients take time to build up in the body and reach optimal levels. By taking them regularly over a longer period, these nutrients can accumulate in the body and produce the desired effect. Furthermore, the body needs time to respond to changes. Through the continuous supply of nutrients, metabolic processes and bodily functions can gradually adapt and optimise themselves.

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 30 Dec 2019. PMID: 32928447; PMCID: PMC7498623.

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