The trainer named ways to strengthen the immune system in the spring without dietary supplements

Early spring is a period of increased stress for the body. Temperature fluctuations in the morning and afternoon, still-working batteries that dry the indoor air, high humidity outside, which creates a favorable environment for viruses, and weakened immunity after winter — all this creates conditions under which the body's defense mechanisms fail. That is why many people face a series of colds and a feeling of constant physical and emotional fatigue. On March 2, a partner trainer of the DDX Fitness network of fitness clubs told Izvestia about how to keep the immune system in shape during this period. Elizaveta Romanikhina.

"Immunity is directly related to the lifestyle we lead every day. It depends not only on nutrition or vitamins, but also on the psychological state. Chronic stress or overload reduce the protective functions of the body, so managing internal stress and a stable daily routine become an integral part of building resistance to infections. Regular workouts are also important, which support the functioning of the cardiovascular system and proper circulation of immune cells, proper sleep, during which key protective proteins are produced, as well as proper recovery after exertion," she said.

The common explanation for spring illnesses is only part of the overall picture. The key role is played by factors that accumulate gradually, especially during the winter period. Firstly, it is a chronic lack of sleep. In spring, people often go to bed later, and they have to get up early, while there is still not enough natural light at the beginning of the day. As a result, the production of melatonin, the sleep hormone, decreases, while the level of cortisol, the stress hormone, increases. Against this background, the activity of immune cells responsible for virus recognition is weakened.

Secondly, chronic stress has a significant impact on the body's defense mechanisms. When cortisol levels remain high for a long time, the immune system works less efficiently. This is especially felt when reports and deadlines increase the psychoemotional load, which indirectly weakens the immune system.

Thirdly, the level of physical activity is significantly reduced: people walk less often, spend less time outside and choose transport more often. This weakens the immune system and increases susceptibility to diseases.

"The human body is used to constant physical activity. When movement disappears, but stress and lack of sleep remain, the immune system naturally weakens and finds itself in a vulnerable position," Romanikhina explained.

Many people used to think that the immune system can be significantly strengthened solely by taking vitamins or dietary supplements. In practice, such supplements are useful in case of deficiencies, but they do not replace a regular active lifestyle and full recovery of the body, but on the contrary require proper combination.

The key strategy is not to make drastic changes, but to build a stable regime. Regular physical activity remains one of the most reliable non-drug ways to strengthen the immune system. These are not necessarily high-intensity workouts: moderate strength training, cardio, functional training, as well as daily walks are suitable.

"The optimal format is two moderate—intensity workouts per week in the gym, aimed at developing strength and general endurance, and one separate cardio workout, for example, walking downhill or on an ellipsoid with high resistance. This will allow you to keep your heart rate at a moderate level without increasing cortisol, and at the same time maintain the necessary activity level. However, regularity is important — overwork, on the contrary, can weaken the immune response. A visit to the SPA area can be a good addition to the training regime. Thermal procedures improve blood circulation, promote muscle relaxation, reduce the level of general tension and help to recover faster after physical exertion," the expert explained.

Sleep is no less important. It is during the deep sleep phase that cytokines, proteins involved in antiviral protection, are actively produced. Chronic lack of sleep makes the body more susceptible to infections.

Nutrition should provide the body with energy and building materials for immune cells. The diet contains high-grade protein (fish, eggs, meat, legumes), sources of omega-3, vegetables and fruits rich in vitamins and antioxidants, as well as complex carbohydrates for a stable energy level.

We should also mention biologically active additives. They cannot replace a balanced diet, but they are appropriate in cases where a person lacks certain nutrients with food. In spring, for residents of the middle latitudes, this is primarily vitamin D — its deficiency is associated with a reduction in daylight hours and limited exposure to sunlight. Also, according to indications, magnesium, iron or vitamin B12 can be used, but only in courses, as a supplement.

On the same day, Vera Seryozhina, a microbiologist at the LabQuest medical company, told Izvestia which diseases worsen in the spring. Respiratory infections traditionally remain in the first place in terms of patient requests for medical help: influenza viruses and other respiratory viruses continue to actively circulate, which can also provoke an exacerbation of chronic foci of bacterial infection.

All important news is on the Izvestia channel in the MAX messenger.