Three pillars of immunity according to a doctor

Building a strong immune system requires regular hardening of the body, but the increasingly popular trend of extreme cold exposure is not suitable for everyone. A physician says that supporting immunity also depends on getting enough quality sleep, eating a balanced diet, and staying physically active.

In a press release, endobiogenic medicine physician Jurgita Šiupšinskaitė explains that although ice-water swimming has become increasingly popular, it is by no means a one-size-fits-all approach to boosting immunity.

“The shock of ice-cold water is certainly not suitable for everyone. It depends greatly on each person's physical condition and body type. If you want to try ice-water swimming, I would first recommend consulting specialists experienced in cold-water hardening techniques and seeking reliable information. It is undoubtedly an effective way to build resilience, but it is not necessarily the right choice for everyone,” says Šiupšinskaitė.

Start hardening gently

The doctor advises starting to harden from a low threshold.

"For example, if you spend a lot of time outdoors, walking your dog every day in any weather, your threshold is higher, and you can start hardening by simply dressing a little less. You can stay outdoors for a shorter time, but move more intensely," says J. Šiupšinskaitė.

For people who have been stuck at home, hardly ventured out during the quarantine, and gained weight, the doctor does not recommend immediately running outside dressed lightly. According to her, one should start by simply airing rooms well – fully opening windows and ventilating rooms thoroughly before going to bed. "Then, after a few days, dressed in a sweater, stand by an open window yourself for a bit. And gradually increase the dose of cold.

Also, at home, while in the shower, you can pour cool water over yourself. Every day you can gradually lower the temperature and increase the duration of the procedure," says J. Šiupšinskaitė.

Three pillars of immunity

The doctor herself admits that she felt the greatest effect on strengthening immunity when she started walking to and from work every day, regardless of the weather conditions.

"It seemed like only a few kilometers, but the benefit was obvious," she asserts.

However, the doctor reminds that three "pillars" are needed to strengthen immunity: not only daily time outdoors, but also sufficient, quality sleep and quality food.

"I not only repeat this to patients but also apply it in my own life. I always try to get enough sleep. And if I see that I haven't had enough rest, I try to find ways to rest properly, get enough sleep, for example, take an extra day off. If we are not rested, we will not be able to take proper care of others.

I also try not to eat in cafes, or processed foods; I cook at home. This way I am sure whether I am eating quality food and whether I can expect to get the necessary micronutrients. And, if necessary, I use food supplements for immune support," J. Šiupšinskaitė shares by her example.

Supplements – to supplement, not to replace

The doctor reminds that if we eat truly quality food, we can certainly get most of the micronutrients from food. Food supplements, as indicated on their packaging, are only meant to supplement the diet, not to replace certain products.

According to her, it is always best if a person consults a doctor to have blood tests done and determine which vitamins and trace elements they are lacking.

"In my practice, I most often order tests to find out if there is a deficiency of vitamin D, for women – folic acid, as well as B12, chromium, zinc, iron – this largely depends on the individual's situation. But why not check vitamin D levels in winter, when it's the darkest period? After all, we use our body's resources. As is known, practically 80% of people need to replenish their vitamin D reserves during the winter," says J. Šiupšinskaitė.