Russian physician Daria Bogomolova has outlined several simple ways and daily habits that can help support the immune system and keep the body active during autumn.
اضافة اعلان
“Following a balanced diet, engaging in physical activity and getting enough sleep all help support the immune system as winter approaches,” the physician said.
She added that maintaining an effective immune system requires following several key principles. First and foremost, people should eat a varied and balanced diet, which plays a crucial role in regulating the body’s natural immune response. This enables the immune system to effectively recognize and neutralize foreign substances entering the body, including pathogens.
To achieve this, Bogomolova recommended following the Harvard Healthy Eating Plate method. This involves mentally dividing a 22–23-centimeter plate into four sections: half for vegetables and fruits, one-quarter for animal or plant-based proteins, and the remaining quarter for complex carbohydrates.
The physician also highlighted the importance of vaccination in supporting the immune system, noting that it helps reduce the likelihood of serious illness or prevent it altogether.
She also recommended learning stress-management techniques, as chronic stress weakens the immune system and its ability to fight infections.
“To reduce stress, it is helpful to set aside 10–15 minutes each day for relaxation techniques, such as meditation or breathing exercises. If you cannot manage stress on your own, it is advisable to seek help from a doctor or psychotherapist,” she said.
Bogomolova also stressed the importance of getting enough sleep and exercising regularly. According to her, insufficient sleep reduces the activity of natural killer cells, which protect the body against viruses and the development of malignant tumors.
She further emphasized the role of physical activity and exercise in maintaining a strong immune system, recommending activities such as swimming, running or walking for approximately one hour, three to four times a week.
Exercise supports cardiovascular function, improving blood flow to all organs and tissues. This, in turn, allows oxygen and nutrients to reach cells more quickly, including immune cells, thereby improving their efficiency.
Resource: Al-Ghad.
