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7 min read
5 Approaches to Boost Your Resistance
Anna Schmidt
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Anna Schmidt | min read 7 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
During the autumn and winter period, the human body is particularly exposed to the impact of pathogenic factors, resulting in a significant increase in the number of diseases. It is extremely important to continuously care for health, as the body's immunity is strengthened throughout the year. To enhance resistance, special attention should be directed towards a balanced diet and appropriate body regeneration.
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Why we should be concerned about our immune defense
Unfortunately, caring for our immune system is often limited to taking a vitamin C tablet when we feel unwell. However, this will not strengthen our immune defense. It is not possible to build immunity within one day. It is very important to continuously care for it throughout the year. Strengthening our immune defense can impact the course of the disease, leading to a milder infection course and reducing the duration of infection.
Causes of impaired immunological defense
The immunological system is composed of numerous cells and mechanisms that safeguard the body from harmful factors such as bacteria, viruses, parasites, and fungi that cause infections. The functioning of the immunological system can vary significantly among individuals. Exposure to a specific agent can cause disease in one person, while infection will not occur in another. There are numerous causes that lead to impaired immunological defense. It is particularly important to adopt a lifestyle that significantly impacts immunity, such as lack of physical activity, stress, unhealthy diet, and inadequate sleep.
The method for fortifying immunity: the correct way of nourishment
The primary objective is to ensure adequate nourishment. First and foremost, it is necessary to provide an adequate amount of energy, nutrients, and fluids with meals. A particularly critical factor in relation to reinforcing the immune system is the energy value of the diet. An excessively high energy under-provision can contribute to the formation of pro-inflammatory compounds.
Vitamin D and its significance for the body
Certain nutrients in food have a particularly positive impact on the immune system. The first of these is vitamin D, which has such a strong effect that it is often compared to the action of hormones. Unfortunately, there is a significant deficiency of this nutrient in society. The optimal vitamin D level for adults should be between 30 and 80 ng/ml. In a study conducted during the winter months, it was found that the average vitamin D level in most Poles was 13.3 ng/ml, and a deficiency was detected in 81% of those surveyed (Kmieć 2015). Vitamin D is primarily produced under the influence of sunlight, but in the autumn-winter period, its amount is insufficient. Therefore, it is recommended to supplement vitamin D in adults from September to April in a dose of 800 to 2000 IU/day, and in those whose sun exposure is inadequate, throughout the year.
Omega-3 fatty acids and their respective salts
Omega-3 fatty acids play a role in shaping immunity. Their primary food source consists of fatty seafood such as mackerel, salmon, tuna, and sardines. These fatty acids inhibit the formation of inflammatory mediators, thereby contributing to the protection of the body against infections. It is recommended to consume fatty fish at least twice a week to support the immune system.
Selenium and zinc
In terms of minerals, it is essential to focus on the intake of selenium and zinc. These compounds play a significant role in fortifying the immune system. Selenium acts against free radicals, and its deficiency leads to a substantial decrease in immunity. Selenium can be derived from nuts, fish, meat, and eggs. On the other hand, zinc can impact the duration of the illness. In a scientific study, it was noted that the consumption of zinc tablets contributed to a reduction in symptoms such as fever and discomfort (M. Zielińska-Pisklak, Ł. Szeleszczuk, M. Kuras 2013). Zinc is obtained from meat, eggs, grain products, nuts, and oatmeal.
Bacteria - microorganisms
Bacteria, as microorganisms, also play a significant role in the functioning of the immune system. Numerous studies have shown that the use of probiotics significantly reduces the duration of disease. They are effective in fighting diseases such as gastrointestinal infections, urinary tract infections, and colds. They work by enhancing the immune response, or the reaction of the immune system to the presence of an antigen (V. P. Singh 2013). Antigens are substances that stimulate the immune system to produce antibodies, which are protective proteins (V. P. Singh 2013). It is worth considering the inclusion of fermented vegetables and fermented dairy products in the diet, as they are the main source of probiotics.
Method to bolster immunity: performing physical exercise
Frequent performance of physical exercise reduces the probability of numerous ailments. It also affects the immune system - correctly performed can lower the risk of infections. There are also studies showing that excessive training intensity can weaken the body's defenses (M. Gleeson 2015). Performing physical exercise influences the immune system through multiple mechanisms, including the production of antibodies and immune cells (D. Gębka, K. Kędziora-Kornatowska 2012). In one study, it was observed that regular performance of physical exercise of moderate intensity for at least 1-2 hours a day reduced the risk of respiratory infections (D.C. Nieman et al. 2011). In a study from 2005, it was demonstrated that an increase in physical activity in older individuals led to a reduction in the number of respiratory infections (K. Prączko, T. Kostka 2005).
A method for fortifying immunity: giving up addictions
As proven, excessive alcohol consumption and smoking tobacco products exert harmful effects on the human body, including the immune system. Ethyl alcohol and its metabolites affect immune cells and suppress the immune response. Furthermore, they contribute to the intensification of the inflammatory process. Individuals who misuse these substances are more susceptible to viral and bacterial infections (M. M. Jankowski et al., 2013). Moreover, tobacco smoke contains around 4,000 health-damaging compounds. They can significantly inhibit the immune response and enhance the production of pro-inflammatory compounds. It is also emphasized that they increase the risk of respiratory infections (Y. Arnson, Y. Shoenfeld, H. Amital, 2010). In order to fortify the immune system, it is recommended to completely give up addictions.
How to boost immunity: appropriate quantity of sleep
Adults ought to spend between 7 and 9 hours sleeping daily, as per the recommendations of the National Sleep Foundation. A team of specialists has conducted research to establish the suitable duration of sleep for each age group. During sleep, the human body recuperates and rests. Sleep duration impacts the functioning of the immune system. It has been observed that lack of sleep results in a decrease in the activity of immune cells and an increase in pro-inflammatory cytokines, proteins produced by leukocytes. To enhance immunity, it is crucial to provide the body with sufficient sleep.
Method for enhancing immunity: minimizing stress-inducing factors
An additional way to boost immunity is to limit the influence of stress-inducing factors. These can be divided into physical factors such as cold, hunger, or strenuous physical activity, and psychological factors like fear or depression. Stress is a natural response of the body to threats, however, prolonged exposure to stressors can negatively affect human health. This can result in a decrease in the number of immune cells responsible for protecting the body against pathogens, particularly in individuals dealing with depression.
Overview
In order to bolster the immune system, it is necessary to maintain a balanced diet that provides essential energy values and nutrients. Particularly important is the provision of adequate amounts of vitamins D and C, omega-3 fatty acids, selenium, zinc, and probiotics. Engaging in regular moderate physical activity, which has a significant impact on the functioning of the immune system, is also recommended. Avoiding addictive substances, such as excessive alcohol consumption and smoking, is likewise crucial for strengthening immunity. Ensuring the body receives sufficient sleep (7-9 hours per day) and avoiding stressors that can weaken the immune system is also necessary.
Anna Schmidt
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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