Is it possible to “strengthen” immunity? Yes, but not with “cold” pills. The immune system is a complex network of more than 10 cell types, dozens of cytokines, and thousands of molecules. Her work depends on lifestyle, nutrition, sleep and stress. This article contains 7 evidence-based ways to support immune function.
1. Normalize sleep
Sleep is the most powerful immune tool. A Carnegie Mellon University study showed that people who sleep less than 7 hours get colds 3 times more often than those who sleep 8+ hours.
During sleep, the immune system synthesizes cytokines — signaling molecules that coordinate the response to infection. Chronic sleep deprivation reduces the number of T-killers and antibodies after vaccination.
Practically: 7–9 hours, darkness and coolness in the room (18–20°C), no screens an hour before bedtime.
2. Eliminate vitamin D
deficiency
Vitamin D directly activates T-lymphocytes and natural killers — the first line of defense against viruses. At a level of 25(OH)D below 20 ng/ml, the risk of SARS increases 2 times.
In Ukraine, in winter, 80–90% of people have suboptimal levels of vitamin D. Supplementation of 2,000–4,000 IU/day reduces the risk of acute respiratory infections by 12–42% (meta-analysis of 25 studies, BMJ 2017).
3. Take zinc in the first 24 hours of a cold
Zinc is a mineral without which the development and maturation of immune cells is impossible. With zinc deficiency, the thymus (the organ where T-cells mature) atrophies.
Zinc lozenges (15–25 mg), started in the first 24 hours of SARS, reduce the duration of a cold by 33%. But zinc is not for prevention in large doses — more than 40 mg/day displaces copper for a long time.
4. Fermented products and probiotics
70% of immune cells are in the intestines (in MALT — mucosa-associated lymphoid tissue). A healthy microbiome teaches the immune system to distinguish pathogens from safe substances.
Regular consumption of kefir, sauerkraut, yogurt or probiotic supplements supports the diversity of the microbiome and reduces the frequency of SARS.
5. Moderate physical activity
Paradox: intensive training on the background of lack of sleep reduces immunity (open “window” for 3-72 hours after exhausting training). But moderate activity (30–45 minutes 5 times a week) increases the number of NK cells and T lymphocytes.
Walking, swimming, cycling, yoga is enough.
6. Manage stress
Chronic stress is the fastest way to immunodeficiency. Cortisol blocks the production of interleukin-2, a key cytokine for T-cell proliferation. Ohio University psychologists have shown that chronic stress prolongs the healing of wounds by 40-60%.
Meditation, breathing exercises, adaptogens (ashwagandha, rhodiola) reliably lower cortisol levels.
7. Echinacea and natural immunostimulants
Echinacea is the most studied plant for the prevention of SARS. A meta-analysis of 14 studies (Cochrane 2015) showed that echinacea reduces the risk of colds by 10-58% and shortens the duration by 1-4 days.
Effective: Aqueous or alcoholic extract of Echinacea purpurea, started at the first symptoms or during the season of increased morbidity.
What doesn’t work
- Megadoses of vitamin C (more than 2 g/day) — no proven effect in healthy people
- “Antiviral” drugs without an evidence base
- Immunostimulants for autoimmune diseases are dangerous
NSP supplements for immunity
Basic protocol for the autumn-winter season from NSP:
- Vitamin D3 with K2 — 2000–5000 IU/day
- Lozenges with zinc — 15–25 mg/day
- Bifidophilus Flora Force — microbiome support
- Immune Stimulator / Echinacea — during the SARS season
