You often ask me how I deal with the autumn blues and lack of motivation. The autumn and winter period is often associated with a decrease in immunity, and hence – a lowered mood and an increased risk of infection. Therefore, to take care of your health at this time, it is worth knowing what affects our immune system. Many people do not realize that we are able to achieve the best results by approaching the strengthening of the body in a holistic way, and not focusing only on a selected aspect, e.g. physical activity. So what is worth doing to prevent many diseases and fight the autumn blues? How to holistically take care of your body? Meet my ways!
As you know very well I have been promoting a healthy lifestyle for many years and I encourage Poles to change their habits. My philosophy is based on three pillars: a healthy diet, physical activity, and psychophysical balance and motivation. I am glad that people who take the challenge with me to live healthier quickly see the results of their work. In the autumn and winter period, it is worth in particular to strengthen your immunity, but I encourage you to follow healthy choices throughout the year. Regularity is the basis of success and the maintenance of good health. So how do I take care of my body?
First pillar: A healthy, balanced diet
There is a group of nutrients that have a strong effect on supporting the body’s defenses. However, in order for their use to bring the expected results in the form of strengthening our immunity, we should permanently include them in the menu. However the basis should be a varied, balanced diet tailored to individual needs, rich incl. in vegetables and fruit (preferably in season). They are an excellent source of antioxidants that protect us against free radicals. Peppers, silage and citrus fruits are, for example, an excellent source of vitamin C, the supply of which should be especially taken care of in the autumn and winter period. It increases the resistance of the mucous membranes to infections. Micronutrients such as zinc and selenium are equally important. The first of them activates immune cells and protects them against the effects of oxygen radicals. In contrast, selenium produces antibodies when an infection occurs. Brazil nuts, seafood and legumes are their natural sources. It is also worth remembering the virucidal properties of herbs, including oregano and thyme.
I always say it – healthy eating is the basis for caring for our immunity. The autumn-winter period is a good time to use mainly warming spices, dishes served warm, and to enrich the diet with silage. We should pay attention to the fact that each meal includes fresh vegetables and fruits, as well as herbs with virucidal and bactericidal properties. It is even more worth emphasizing that in the healthy SuperMenu dietary catering, herbs and vegetables come from certified crops. Organic food is rich in valuable nutrients such as protein, fats, minerals and vitamins. It contains more valuable bioactive substances, including polyphenols, carotenoids, vitamins C, E, D, as well as unsaturated fatty acids that have a positive effect on our immunity and the overall condition of the body.
That is why I am proud that my catering SuperMenu by Anna Lewandowska has introduced a new variant of the diet aimed at strengthening the body in periods of reduced immunity. The nutritional program contains beneficial ingredients and microelements, such as vitamins C, A, E, omega-3 fatty acids, zinc, selenium, and copper. The meals are also rich in spices necessary to strengthen the body: ginger, turmeric, cinnamon and herbs from our own greenhouses – thyme and oregano.
Second pillar: Regular physical activity
Another key element for maintaining good body condition, which translates into strengthening immunity, is daily provision of an adequate amount of physical activity. According to the recommendations of the World Health Organization (WHO) adults should devote to movement 150-300 minutes a week for moderate intensity exercise, or 75-150 minutes a week for high intensity exercise.
According to the report “The growing importance of health and the eating habits of Poles. SuperMenu 2021 ” practicing physical activity improves the well-being of 50% of Poles, and for 43% it is a great way to de-stress. I am glad that Poles have started to notice that there is movement It not only has a positive effect on our body, including immunity, but is also an excellent form of relaxation. Just remember that if you are just starting your adventure with physical activity, it is worth getting your body used to exercise gradually. Too intense training after a long break may discourage or even harm your health. It’s better to increase its intensity in small steps and diligently pursue your goal!
Third pillar: Psychophysical balance
I am getting a lot of news from you that in recent months you have become convinced how important psychophysical balance is for your health. I repeat many times that Our immune system is closely related to the nervous system, which is why chronic stress negatively affects not only our immunity, but also the condition of the entire body. According to the report “The growing importance of health and the eating habits of Poles. SuperMenu 2021 ”38% of Poles declare that the pandemic negatively affected their mental state as well as general well-being and mood (40%). And the body, exhausted by excess responsibilities and anxious, is more susceptible to all kinds of infections. That is why it is so important to find time for yourself every day and treat rest as an investment. It is worth looking for the best ways to spend your free time and relax. No matter what you choose – if you enjoy and can relax, then do it!
In addition to the immune-boosting diet, SuperMenu’s catering offer also includes the KETOGENIC variant, i.e. a high-fat diet with a moderate supply of protein and a low supply of carbohydrates. It is a great solution for all people who plan to reduce body fat. This diet consists primarily in bringing the body into a state of nutritional ketosis, which causes, among others, decreased appetite, which can be achieved by limiting carbohydrate intake. You can find more information about the available diet options HERE 🙂
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Let’s strengthen immunity throughout the year!