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 defence against infections (1). Aerobic endurance exercise is particularly recommended. Intensity should be chosen at a moderate level. A suitable check to see whether you are in the aerobic zone is the so-called "talk test". This simply means that a conversation should be possible during the activity. If this becomes increasingly difficult, the intensity should be reduced. To do real, lasting good for the body, it is also important to ensure adequate recovery. Excessively high training intensities and frequencies, combined with short recovery periods, can otherwise weaken the immune system rather than strengthen it.

2. Vitamin C-rich diet

We often only pay attention to our vitamin C intake once our nose is already running and our throat is sore. However, a 2013 study by H. Hemilä and E. Chalker (2013) suggests that regular intake is preferable to short-term supplementation (2). In particular, it may reduce the duration of a cold. This knowledge can be used in preparation for autumn. If you start paying attention to adequate vitamin C intake now, the immune system will be well equipped for the demanding seasons.

3. Knowing what’s missing

Ensuring supply of all essential vitamins and minerals is crucial to carry the body well through stressful times. To detect potential deficiencies early, a check of nutrient coverage is advisable. It is not even necessary to visit a doctor for this. Medivere makes it possible to carry out a self-test conveniently from home. The samples sent in are analysed in medical laboratories. Based on these results, deficiencies in nutrient supply can be identified and appropriate micronutrient supplementation arranged. Here too, the body benefits from an early start to supplementation, because some nutrients need time to accumulate in the body and reach an optimal level. Through regular intake over a longer period, these nutrients can build up in the body and exert the desired effect. In addition, the body needs time to respond to changes. With continuous nutrient supply, metabolic processes and functions can gradually 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.