The doctor listed three "whales" of immunity: she applies these rules herself too

To protect your immune system, you need to harden your body, but the radical hardening methods currently gaining popularity may not be suitable for everyone. The doctor also advises not to forget about quality sleep, food, and the necessity of movement for strengthening immunity.

Endobiogenic doctor Jurgita Šiupšinskaitė states in a press release that although swimming in icy water is becoming very popular, it is by no means a universal method for boosting immunity.

"The shock of icy water is definitely not suitable for everyone – it largely depends on each person's physical condition and body constitution. If you want to try swimming in icy water, I would suggest first consulting specialists in this field who are knowledgeable about the methods of hardening in such water, and looking for reliable information. It is certainly a good way to harden your body, but it may not be suitable for everyone," says J. 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.