Experts talked about products to support immunity in the fall

With the onset of autumn, many people start looking for ways to strengthen their immune system: they buy vitamin complexes, add "healthy" foods to their diet, and try to prepare for the cold season in advance. However, the body's defenses depend not on a single product, but on a complex of factors — nutrition, sleep, physical activity, and lack of deficiencies. On August 25, Anna Pozdnyakova, a gynecologist and endocrinologist, and Elina Saifullina, a general practitioner at the Sechenov Moscow State Medical University and a nutritionist, told Izvestia about which foods really help the body and which habits don't work.

Why dietary supplements won't replace proper nutrition

According to Pozdnyakova, in the fall, not just one product helps the immune system, but a full-fledged diet, sleep, physical activity and gradual adaptation to the change of season. The daily menu should include protein products, vegetables, fruits, cereals, legumes, nuts, vegetable oils, fish and fermented dairy products with good tolerance.

According to the doctor, the diet should be complete and include protein sources such as meat, fish, eggs, cottage cheese or legumes, vegetables and herbs as sources of fiber and trace elements, as well as cereals or whole-grain bread for energy.

The specialist does not recommend replacing regular food with vitamin complexes without indications. According to Pozdnyakova, supplements are needed only for confirmed deficiencies or specific medical indications.

What foods help the body prepare for autumn

According to Sayfullina, some seasonal products can actually be a useful part of the diet. Among them, the specialist identified onions, garlic, pumpkin, sauerkraut, bee products and microgreens.

For example, onions and garlic contain phytoncides, essential oils and quercetin, which has antioxidant and anti-inflammatory effects. Pumpkin is a source of beta-carotene, a precursor to vitamin A, which is important for the functioning of the immune system. Sauerkraut contains probiotics that support the intestinal microflora.

Saifullina also drew attention to bee products — honey, perga, pollen and royal jelly. According to her, they can be a part of the diet in the autumn period due to the content of various vitamins and trace elements. The specialist called microgreens another option for diet support. According to her, it can be grown at home and used during the period when there are fewer fresh herbs.

According to the expert, sleep plays an important role. During rest, immune function is regulated, and studies show that people who sleep less than 7 hours have a higher risk of colds and viral diseases. Regular moderate physical activity, such as walking, swimming, or cycling, is also helpful.

Why sugar and stress can interfere with immunity

Sugar by itself does not turn off the protective functions of the body after one sweet. However, a problem arises if sweets, pastries, and sugary drinks begin to displace nutritious foods from the diet. In this case, the body may lack protein, iron, zinc, vitamins, fiber, and other important nutrients.

According to Pozdnyakova, cravings for sweet and fatty foods during stress are related to the fact that the brain requires a fast source of energy and positive emotions. At the same time, you should not completely forbid yourself such products — it is better to prepare more useful snack options in advance.

The doctor recommends choosing yogurt without sugar, cottage cheese, eggs, nuts, cheese, fruits, hummus and vegetables. Saifullina also noted that excess sugar can negatively affect the activity of immune cells and the state of intestinal microflora. According to her, sweets should be replaced with frozen berries, seasonal fruits and homemade desserts.

How vitamin D and iron deficiencies affect the body

Vitamin D and iron deficiencies are of particular importance for the state of the body. According to Pozdnyakova, their deficiency can manifest itself as weakness, fatigue and decreased performance.

The sources of iron in the diet are meat, liver, buckwheat, legumes and greens, while vitamin D is found in fish and eggs.

Pozdnyakova noted that with a pronounced deficiency, it is not always possible to make up for the deficiency only with the help of products, therefore in such cases it is recommended to take tests and discuss further tactics with a doctor.

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Do I need to increase my calories in the fall and what tests should I take?

The common belief that in autumn and winter the body automatically needs more calories and fats to keep warm is not always true. According to Pozdnyakova, energy consumption can indeed increase with prolonged exposure to the cold, but for most urban residents this is irrelevant, since they spend most of their time in heated rooms.

At the same time, warm and full—fledged food — soups, porridges, fish, meat, legumes, vegetables, vegetable oils and nuts - helps to saturate better and reduces the likelihood of chaotic snacking.

The specialist also noted the role of gradual adaptation to the cold season. Walking, airing, moderate physical activity, and gentle hardening can help the body better tolerate temperature changes. However, extreme methods — sudden dousing, hypothermia, or attempts to quickly "strengthen the immune system" — can become additional stress for the body.

According to the doctor, the list of examinations should be selected individually. For a healthy person without complaints, there is no need to take a large number of tests just because of the onset of autumn.

If symptoms are present, the specialist may recommend a general blood test, ferritin, vitamin D, TSH, glucose, as well as, if necessary, vitamin B12 and a biochemical blood test.

Special attention should be paid to examinations for constant fatigue, hair loss, heavy menstruation, pregnancy planning or the presence of chronic diseases.