What is the minimum check-up required before autumn? What vitamins should be added to strengthen immunity and protect health during the cold season?
We decided to ask Oleksandra Petrenko , a naturopath, biologist-immunologist and founder of the School of Naturopathy in Ukraine, about this.
Is it really worth preparing your body and immune system for the autumn season?
The answer is unequivocal: yes. The autumn season is the period of the so-called off-season and exacerbation of all existing chronic diseases. In other words, this is the time when all the weak points make themselves felt. It is important to understand that it is not always possible to fully recover in the summer.
Therefore, the period of the end of summer and the beginning of autumn is really a time when you should take care of yourself!
How to maintain your health in the autumn period?
The best approach to maintaining health in the autumn period is based on the assessment of the clinical picture (present symptoms and body tendencies) and the results of laboratory tests.
A basic check-up is recommended for everyone:
It is important to do these studies at least once a year , even if nothing bothers you. Prevention is always easier and cheaper than treatment of already existing diseases!
Are there universal autumn tips?
Yes, it is taking certain vitamins and minerals. It is important to note that the level of most of them is difficult to assess even with the help of laboratory tests. For example, there is only about 1% of magnesium in the blood, so an analysis of its level is of no practical value.
Zinc
Zinc is one of the key players in immunity and at the same time one of the common deficiencies in the human body . If the list of zinc-containing products appears in your head, which is really quite large and simple, then I want to remind you: eating does not mean absorbing .
The fact is that zinc itself has a rather low bioavailability and is absorbed on average by only 30% of the consumed amount. This is provided that the digestive tract is healthy. And it is used at the same time - extremely actively:
- immune system,
- reproductive,
- regeneration of mucous membranes and skin,
- the work of a large number of enzymes, etc
Which form of zinc to choose?
Therefore, 15 mg of zinc per day is a preventive and absolutely necessary dosage for everyone! Choose such forms as:
- picolinate
- chelate
- zinc citrate
Take only with food, the course is 2 months.
Vitamin C
Vitamin C is a universal antioxidant . It is important not only for the immune response. It is also the synthesis of collagen, and accordingly the condition of the skin and bones. And also, vitamin C is the main vitamin of the adrenal glands, about which I wrote a lot in my blog. It is with the adrenal glands that we "digest" stress and it is they who are exhausted against the background of permanent lack of sleep and nervousness.
Does the body produce vitamin C on its own?
It is surprising and not very pleasant: but in the course of evolution, you and I lost the ability to synthesize vitamin C on our own. It is also water-soluble and accumulates very poorly in the body. Accordingly, it should enter the body regularly.
How to use vitamin C correctly?
Preventive dosage of vitamin C - 500 mg per day. Due to the reasons listed above, it can be taken on a permanent basis.
Vitamin A
Vitamin A is a very underrated and very important player in the immune response! It is not necessary to take it in the form of supplements, you can use cod liver 1-2 times a day.
Plant sources of vitamin A, unfortunately, do not fulfill their role in full, because they contain beta carotene, which is an "inactive" form of vitamin A and must still be converted into an active form in the body. This conversion requires the good functioning of certain liver enzymes and a sufficient number of cofactors. Also, quite a large number of people have genetic polymorphisms, which in general makes it impossible for these enzymes to work fully. Therefore, it is worth choosing sources of vitamin A of animal origin, since they contain the active form.
If you do not want to use cod liver, you can use vitamin A supplements. It is important to pay attention to the composition and origin of vitamin A. The best option would be vitamin A from fish liver. If this is not possible, then pay attention to retinyl palmitate.
What is the dosage of vitamin A?
Prophylactic dosage of 5-10 thousand IU per day or 1500-3000 mcg per day.
Take with food, the preventive course of reception is 2 months
What popular tips can harm yourself?
Among quite popular recommendations for autumn is the use of echinacea and elderberry . You can often find them among supplements, cold syrups, and just in health food sections. But their use can really hurt!
The thing is that they have an immunostimulating effect and activate cytotoxic T-lymphocytes . People who have or are predisposed to autoimmune diseases can activate autoimmunity by using these drugs. Therefore, their use is not routine and definitely not suitable for everyone. Be sure to consult a specialist.
Summary: the main steps to prepare the body for autumn
In essence, preparing for autumn is primarily about renewing the body's resources and allowing our body to work as it already knows how. It just needs certain "fuel" for this, which are vitamins and minerals.
When we cover deficiencies, we create an opportunity for the physiological restoration of many systems and processes in our body. Therefore, from the above list you will also receive many other "side benefits")) So, for example:
- zinc is extremely important for skin (especially with existing acne) and hair.
- vitamin A improves the condition of the ENT organs.
- vitamin C is extremely relevant for everyone who has complaints about the condition of blood vessels.
This is a wonderful naturopathic approach: we can approach the human condition systematically and simultaneously influence many processes inside the body.
