The transition period into the winter season is often challenging, as various viruses and bacteria tend to become active due to changes in climatic conditions and temperature. If you want to improve your physical condition, the good news is that you can look after yourself to get through this risky period in the best possible way. Below, we will look at what you can do to support your overall health and immune system.
Healthy diet
One of the most important aspects of maintaining a healthy immune system is eating a varied and nutritious diet. In addition to protein-rich foods, fruits and vegetables also support the immune system, which always strengthens resistance to pathogens and helps you stay healthy.
The micronutrients they provide ensure you won’t be lacking key nutrients, such as zinc and vitamin A, which your immune system needs to fight off invading microbes.
Fibre from fruit and vegetables can help your gut microbiome produce important compounds for a healthy immune system. [1]
Natural solutions to support the immune system
Natural remedies from traditional Chinese and African medicine can also help to boost the immune system and fight colds and flu.
Radix Isatidis is an extract of the root of the herb Isatis Tinctorilal L. It is known for its antiviral, antibacterial and immunostimulatory properties. One of its most interesting properties is its ability to block viruses. The herb prevents them from binding to the receptors on the human host cell and entering it.[2,3] If infection does occur, the active ingredients in Radix Isatidis block the virus’s genetic material, preventing it from replicating. [4] Furthermore, this herb has immunostimulatory properties, stimulating cellular immunity and antibody production. [5]
African geranium (Pelargonium sidoides) originates from Africa and is a herb that has been used for centuries to strengthen the immune system and to treat inflammation of the upper and lower respiratory tract. Today, the root of African geranium is used to treat the symptoms of upper respiratory tract infections. It prevents the development of bronchitis and can be an effective treatment for various bacterial and viral infections. Finally, African geranium has an immunostimulatory effect. The herb naturally strengthens the body’s defences and its ability to fight viruses and bacteria. [6,7]
The combination of these two plants can be found in Stamatin. The formula is further enriched with optimal doses of zinc and vitamin C for maximum protection of the body and strengthening of the immune system. Stamatin can be used for both acute viral symptoms and for prevention, to improve your overall resistance to pathogens and to strengthen you physically. It is extremely effective when taken at the first signs of a viral infection. Its complex formula helps the body to restore its natural defences and cope with the stressful situations we often encounter in our fast-paced daily lives.
A healthy lifestyle
Following the general guidelines for good health is the best step you can take to naturally maintain the proper functioning of your immune system. Every part of your body, including your immune system, functions better when it is protected from environmental assaults and supported by healthy lifestyle strategies such as these:
- Exercise
Regular exercise is one of the pillars of a healthy lifestyle. It improves cardiovascular health, lowers blood pressure, helps control body weight and protects against various diseases.
Moderate-intensity exercise can stimulate cellular immunity by increasing the circulation of immune cells in your body. This helps the body better prepare for a future infection by detecting it earlier. [8]
- Ensuring sufficient sleep
Sleep is an important period of physical rest, and research shows that it plays a key role in the resilience of the immune system. In fact, sleep contributes to both innate and acquired immunity.
Scientists have discovered that during sleep certain components of the immune system are strengthened. For example, the production of cytokines associated with inflammation increases. This activity appears to be controlled by both sleep and the circadian rhythm, which is the body’s internal 24-hour clock. When a person is ill, this inflammatory response can aid recovery by strengthening innate and adaptive immunity. [9]
- Stress reduction
Stress of any kind, psychological and physical, directly weakens your immune system, increasing the risk of viral and bacterial infections. Additionally, a weakened immune system can allow viruses within you to become active. Herpes zoster, a painful rash caused by reactivation of the varicella virus, often flares up when people experience chronic stress.
Stress can reduce the number of natural killer cells, or lymphocytes, in the body, which are essential for fighting viruses.
Stress can cause the immune system to activate an inflammatory response, which can temporarily help fight microbes. However, if the inflammation is prolonged, it can contribute to chronic diseases, including plaque build-up on the walls of the arteries. Chronic stress can lead to higher-than-normal levels of the hormone cortisol. According to recent immunological research, this can disrupt the body’s inflammatory response and cause persistent infections. [10]
- Quitting harmful habits
Alcohol disrupts immune pathways, which can weaken the body’s ability to defend itself against infection, contribute to alcohol-related organ damage and impede recovery from tissue injury.
Smoking, on the other hand, exacerbates pathogenic (disease-causing) immune reactions and/or reduces immune defence. [1]
- Maintaining a healthy body weight
Maintaining a healthy body weight can help your immune system. A person who is obese but eats healthily and exercises is still at risk of reduced immune function. Some studies have shown that obesity itself impairs immunity. Some of these specific findings include:
- Reduced cytokine production
- Altered function of monocytes and lymphocytes
- Natural killer dysfunction
- Impaired function of macrophages and dendritic cells
- Reduced response to antigenic/mitogenic stimulation
The described processes are associated with impaired immune system function caused by obesity. All of this leads to an increased risk of developing various infections. Therefore, it is very important to maintain a normal body weight. [11]
- Maintaining good personal hygiene
Good hygiene is vitally important because it helps prevent the spread of germs and infectious diseases in you and your children. Germs that cause many diseases can be transmitted by touching other people, handling contaminated food or touching contaminated surfaces or objects.
Personal hygiene includes:
- Daily cleansing of the body
- Wash your hands with soap after using the toilet.
- Brushing your teeth twice a day
- Cover your mouth and nose with a tissue (or your sleeve) when you sneeze or cough.
- Hand washing after working with pets and other animals [12]
We often associate the transitional seasons with colds, flu or other illnesses. Everyone strives to strengthen their immune system as much as possible to get through illnesses more easily. Stamatin is an excellent addition to a balanced lifestyle in which self-care has become an everyday habit. In this way, you can support your immune system to increase protection against bacteria and viruses and stay healthy throughout the transitional seasons.
Author: Dr Maria Ivanova
[1] https://www.cuimc.columbia.edu/news/what-you-really-need-do-boost-your-immunity
[2] Ke L, Wen T, Bradshaw JP, Zhou J, Rao P. Antiviral decoction of Isatidis Radix (bǎn lán gēn) inhibits influenza virus adsorption on MDCK cells via cytoprotective activity. J Tradit Complement Med. 2012;2(1):47-51. doi:10.1016/s2225-4110(16)30070-0
[3] Yang Z, Wang Y, Zhong S, Zhao S, Zeng H, Mo Z, Qin S, Guan W, Li C, Zhong N. In vitro inhibition of influenza virus infection by crude root extract of Isatis indigotica resulting in the prevention of virus attachment. Mol Med Rep. 2012 Mar;5(3):793-9.
[5] Xiao P, Ye V, Chen J, Li X. [Antiviral activity against influenza virus (FM1) of bioactive fractions and representative compounds extracted from Banlangen (Radix Isatidis)]. Journal of Traditional Chinese Medicine. 2016 Jun;36(3):369-76. doi: 10.1016/s0254-6272(16)30051-
[6] Luna L.A. Jr., Bacci A.L., Novais & Britto R.R., Eid R.G., Suguri VM, Oliveira PV, Gregorio LC, Weissberg M. Immunological responses induced by Pelargonium sidoides extract in the serum and nasal mucosa of athletes after exhaustive training: modulation of secretory IgA, IL-6 a
[7] Witte K., Koch E., Volk HD., Volk C., Sabat R. Pelargonium sidoides EPs 7630 extract stimulates innate immune defence by activating selected MAP kinase pathways in human monocytes. PLoS One. 25 September 2015;10(9):e0138075. doi: 10.1371/journal.pone.0138075. P
[8] https://www.healthline.com/nutrition/does-exercise-boost-immune-system#benefits-for-immunity
[9] https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
[10] https://health.umms.org/2020/11/10/stress-immune-system/
[11] https://www.obesityaction.org/resources/obesity-and-the-immune-system/
