Contents:

• A healthy lifestyle is the key to our immunity
• Herbal teas and herbal teas – natural support for immunity
• Walking – beneficial for body and mind

Autumn cold, increasingly shorter, and less sunny days can pose a challenge to our immune system. In autumn and winter, viruses and bacteria begin to circulate around us, increasing our risk of illness. Fortunately, there are many natural ways to effectively boost our immunity. In this article, we'll take a look at some simple strategies to help us enjoy the autumn days full of energy and health.

A healthy lifestyle is the key to our immunity

The first step to boosting your immunity in the fall is maintaining a healthy lifestyle. What exactly does that mean? Here are some key elements:

• Regular physical activity: All types of exercise and sport can significantly improve immune system function. Even short but regular walks or cycling can help maintain good physical condition. Choose the type of activity that brings us the most joy. This will make it easier to motivate ourselves.
• Healthy sleep – Sleep is an important component of a healthy lifestyle and our ability to fight infections. Our bodies need time to rest and regenerate. Sleep must be long enough and occur in comfortable conditions, so avoid stimulating drinks in the afternoon, surf the web on your smartphone in bed, and don't forget to darken the bedroom accordingly.
• Stress reduction – High levels of stress can significantly weaken our immunity. Therefore, it's worth exploring relaxation practices like yoga or meditation. They can help reduce stress and improve your overall well-being.
• A healthy and balanced diet – Food fuels our bodies, and nutrition plays a major role in influencing our health, fitness, and well-being. It should be rich in:
  • Vitamins and minerals – let’s eat plenty of fruit and vegetables, especially local and seasonal ones, which are a source of vitamins A, C and D, as well as minerals such as zinc and selenium – they play a fundamental role in strengthening the immune system,
  • Protein – is necessary for the production of antibodies and immune enzymes. Protein sources include products such as poultry, fish, eggs, and legumes.
  • Probiotics: All types of fermented products, such as natural yogurt and kefir, can help maintain a healthy gut flora, which has a positive effect on immunity. We can also help by taking probiotic supplements.
  • Avoid processed foods. A healthy diet also means limiting your consumption of processed foods, which often contain high levels of sugar and artificial ingredients.

Herbal teas and herbal teas – natural support for immunity

Herbal teas are an excellent and extremely simple way to boost the immune system and improve our well-being. Here are some natural ingredients that support our bodies in the fight against infections and are worth using to make aromatic tinctures:

• Ginger – infused with hot water with lemon and a little honey, it has antibacterial and antiviral properties. You can also add it to tea or juices.
• Sage – rich in antioxidants , can help reduce inflammation,
• Wild rose, raspberry, black elderberry – you can drink them individually or in herbal blends; each of these fruits contains large amounts of vitamin C. Raspberry has antipyretic properties, relieves sore throats, wild rose has anti-inflammatory and antifungal properties, and black elderberry has anti-inflammatory and expectorant properties, is diaphoretic, diuretic, and antioxidant.
• Purple coneflower, also known as Echinacea – has immune-stimulating, antiviral, antibacterial, antifungal, analgesic, antispasmodic, diaphoretic, antipyretic, anti-inflammatory and even antiexudative properties.
• Mint – has a calming effect on the digestive system, improves intestinal function, which can lead to a strengthening of our natural immunity.

Walking – beneficial for body and mind

Autumn walks not only provide us with fresh air, oxygenate the entire body and provide beautiful views, but also contribute to improving our health because:

• Walking outdoors produces vitamin D , which plays an important role in strengthening immunity.
• get some exercise – a walk is an easy way to stay physically active, which always has a positive effect on the immune system,
• Reduce stress – Spending time in nature and physical activity itself can naturally help reduce stress and improve well-being.

Boosting our natural immunity in the fall doesn't have to be a difficult or stressful task. All you need to do is maintain a balanced diet, drink some of your favorite herbal teas, and take regular walks outdoors. If we want to enjoy the fall days with full energy and avoid infections, it's important to take care of our health and immune systems. Let's also remember that any lifestyle change takes time. So let's be patient and consistent in strengthening the body's natural immunity.