And how smart nutrition can help
Stress, sniffles, sudden sick days… Have you ever noticed that you always seem to come up with something right after a big presentation or when the holiday begins? It's not your imagination. Stress can temporarily weaken the immune system and are susceptible to illness. Think of your immune system as your body's internal security team – always work and quietly defend against everyday threats. But like any other great team, they need support to be strong and effective.
FutureLife® nutritionist Bianca Jonischkeit explains that several factors can play a role in weakening the immune system. We all generally recognize that lack of sleep, nutrition, and prolonged stress are common perpetrators. However, other surprising contributors can also affect our immunity.
Did you know that:
1. Continuous physically strenuous exercise/activity without proper recovery can suppress the immune system.
2. Certain medications and health conditions such as diabetes, tuberculosis, malaria, cancer, and HIV/AIDS can make the body more difficult to combat bacteria and infections.
3. A healthy gut microbiota helps your immune system to maintain a strong balance. However, if that balance is destroyed, your immune system becomes too weak and you are more likely to get sick.
4. Age affects immunity, and as you get older, your immune system naturally slows down and your effectiveness decreases. On the other hand, young children have an immature immune system, and their bodies are still learning how to recognize and respond to bacteria.
“Immunity isn't just about avoiding illness, it's about building long-term resistance,” says Bianca. “The reality is that the immune system relies on consistent, healthy habits. Helping the body over time is about everyday choices, and nutrition can play an important role in boosting immune health. A single food or supplement cannot prevent illness, but certain nutrients can enhance the body's natural defenses.”
Vitamins A, C, D, E and B, as well as minerals such as zinc, iron and selenium all play an important role in supporting immune function. These are found in everyday foods such as citrus fruits, spinach, sweet potatoes, bananas, carrots, lentils, eggs and seeds. Continuously and continuously on the go, the trick is to choose convenient and nutritious foods. For example, after a difficult workout or a physically intense day, a balanced diet containing fruits and vegetables containing protein, carbohydrates, healthy fats and antioxidants can help your body recover and immune function.
Bianca points out that the path to a healthy immune system is not perfect, but about finding healthy options that suit your lifestyle. For example, start your day by targeting healthy breakfasts, nuts, fruit, yogurt snacks, and colorful plates at dinner, and everything can support your immune health in a simple and sustainable way. Includes berries and colorful fruits and vegetables – “Eating a rainbow” – as part of your daily meal, you'll also be guaranteed a variety of nutrient-rich meals.
The factors that can weaken your immune system may be surprising, but the steps to support it don't have to be complicated. Small and wise choices – getting the right high quality sleep, moderate exercise, eating foods that nourish you and keep you hydrated – but they'll be stronger and more resilient.
“Your immune system is already working very hard behind the scenes. You may need a little extra help to keep your job done well,” concludes Bianca. “And honestly? It's as easy as making thoughtful food choices that suit your lifestyle, while giving your body what it takes to build resilience, realistic, sustainable, and to your lifestyle.”
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