When autumn arrives, “immune-boosting” routines start buzzing in every household. Vitamin C, vitamin D, zinc, B-group vitamins, beta-glucans, elderberry, and many more become the stars of medicine cabinets. But can using only these supplements truly lay the foundation for a strong immune system?
As the “achoo, bless you!” season begins in September and lasts until spring, how about listening to my nutritional advice? At this point, here’s a roadmap that will help you get the maximum benefit from all the vitamins you’re taking…
As always, the balance of protein, carbohydrates, and fats in your daily calorie intake is extremely important — especially during this period. Whether your nutrition plan includes two or three meals a day, ensuring that your meals are adequate, balanced, and varied is the golden key to a strong immune system.
Let’s clarify the topic with two examples of breakfasts — one that strengthens your immunity and another that weakens it, even though you may think otherwise.
Immunity-Boosting Menu
1 egg + 2 egg whites cooked into a vegetable omelet
A type of cheese you enjoy
Whole-grain bread slices
Olives or walnuts or avocado or tahini
1 mandarin or 1/2 grapefruit
(Say goodbye to tomatoes, cucumbers, and peppers — their season is over!)
Immunity-Weakening Menu
1 large glass of orange juice (even if freshly squeezed!)
Croissant, cookie, pastry, or bagel
Butter, jam, or honey
A breakfast lacking enough protein causes your calorie choices throughout the day to lean toward carbohydrate sources like pasta, pizza, potatoes, pastries, or toast. Consuming more carbohydrates than your body needs is one of the immune system’s biggest enemies. In other words, poor nutrition (insufficient protein and excessive carbohydrates) is one of the main causes of weakened immunity.
You can plan your daily meals with foods like red meat, chicken, and fish, as well as vegetable and legume dishes accompanied by yogurt. To diversify your menu, you can portion your carbohydrates using whole-grain bread, basmati rice, bulgur, or boiled potatoes.
The salads you include in your meals are also important allies for a strong immune system. Antioxidant-packed ingredients such as beetroot, radish, carrot, purple cabbage, and white cabbage will brighten up your meals and strengthen your immune defense.
Alongside well-planned meals, one of the key things to watch during this period is your sleep schedule. Repeated lack of sleep reduces the ability of lymphocytes — your immune warriors — to fight and produce antibodies, leaving your immunity weak and exhausted.
And of course, you can’t have a strong immune system without walking! A sedentary lifestyle leads to blood sugar and insulin imbalances. Increased body fat has a highly negative impact on your immune function. Make sure to take your steps every single day.
By supporting the immune-boosting supplements you’re using with all these lifestyle recommendations, I wish you a wonderful and healthy autumn season.
