As autumn arrives, there is more talk about "boosting immunity," vitamins, and food supplements. However, daily well-being and the normal functioning of the immune system depend on more than just a single product or nutrient.
A varied diet, sleep, physical activity, and other lifestyle factors are important. This is discussed by healthy lifestyle and nutrition specialist Gretė Brokienė.
A comprehensive approach is important
Although diet is an important part of daily life, G. Brokienė emphasizes that one should not look for a single remedy that would solve all health issues.
"I always say that there is no panacea. There is no single remedy that would cure all diseases and allow one to always feel great. Everything must be looked at comprehensively. And although diet has a significant influence on our immunity, one must not forget other connections. Sleep hygiene, stress control, and physical activity are just as important as proper nutrition, and genetics, heredity, and health history also have a significant impact. It is like a puzzle, where every piece influences the strength of our immunity," says the nutritionist.
The specialist also points out that health is worth caring for constantly, not just when the cold season begins.
"The very phrase 'boosting immunity' is very fashionable, loved by marketing specialists, and often used by them. However, it is very important to understand that you cannot just take something and boost that immunity in one day. No miracle will happen so quickly. Even among my own clients, I notice a trend or even a habit of taking vitamin D in the autumn and winter, buying all sorts of supplements, and thus strengthening immunity. This is an incorrect approach. We need not so much to boost immunity, but to constantly look after it, to take care of our health and our body. And that, as I mentioned, is a complex matter encompassing diet, quality sleep, and physical activity," states G. Brokienė.
Vitamin D: when is it worth checking?
In the cold season, more attention is often paid to vitamin D. However, fatigue, sleepiness, or more frequent illnesses are not specific enough signs by which one could independently determine a vitamin D deficiency.
G. Brokienė draws attention to the importance of vitamin D:
"More frequent illnesses in the autumn are caused by vitamin D deficiency. The Lithuanian population lacks it year-round, but that deficit is significantly greater during the cold season. This vitamin has a huge influence on the state of our immune system. Of course, diet also contributes to everything. The majority of people are inclined to consume vegetables, fruits, and berries seasonally, when they are fresh, and then for some reason, they forget about them in the autumn and winter," observes the nutritionist.
It is important to distinguish the opinion expressed by the specialist during the interview from an individual medical recommendation. If you have questions about vitamin D levels, the use of supplements, or a potential deficiency, it is worth consulting a doctor or another healthcare professional.
Do not forget fruits, berries, and vegetables
In autumn and winter, a diet does not have to become less varied. Fresh seasonal products can be combined with frozen vegetables, fruits, and berries.
G. Brokienė recommends taking advantage of the variety of seasonal products:
"Let's appreciate what Mother Nature gives us. We have our wonderful Lithuanian strawberries and tomatoes, which are an excellent source of antioxidants. Wild strawberries or blueberries, which are rich in vitamin C. It is the beginning of the apple season right now. Let's make use of what we have during the season and not forget to freeze everything beforehand. Frozen fruits, vegetables, and berries do not lose their value and nutrients. Fill your plates with as much color as possible – a full rainbow should appear on them every day," advises G. Brokienė.
In practice, it is worth choosing various types and colors of plant-based products rather than looking for one "superfood."
What role does fiber play in an autumn diet?
Vegetables, fruits, and berries are also sources of fiber. Fiber can also be obtained from legumes, whole grain products, nuts, and seeds.
Therefore, even in the cold season, it is worth caring for the variety of plant-based products.
It is best to increase fiber intake in your diet gradually while also consuming enough fluids.
Read more about types of fiber, their sources, and their consumption in our Fiber Guide.
How to adapt to a fast-paced life?
Daily nutrition does not necessarily have to be complicated. You can plan a few main meals in advance, keep frozen vegetables and berries, legumes, whole grain products, and other easy-to-prepare products at home.
G. Brokienė emphasizes that when taking care of yourself, it is important to take into account the pace of modern life:
"The person who usually approaches me is a city dweller who is rushing and running everywhere, surrounded by all sorts of projects, work, family, perhaps children. It is an extremely dynamic, fast-paced rhythm of life. And I always encourage people to accept the fact that it will never be different, we will no longer experience a different lifestyle. Therefore, we must learn to take care of ourselves within all this tension and rush, to tame that dynamic, and to make it favorable for us. This is our new mission. Not to forget our body, not to forget our emotional health and that same immunity," advises G. Brokienė.
What is most important to remember?
In autumn, there is no need to look for one product or supplement that would "boost immunity." It is much more meaningful to consistently take care of a varied diet, sleep, physical activity, and other daily habits.
Vegetables, fruits, berries, legumes, whole grain products, nuts, and seeds can help maintain dietary variety even during the cold season.
If you have questions about the need for vitamins or other food supplements, especially if you suspect a deficiency, it is worth following the individual recommendation of a healthcare professional.
