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How to boost immunity naturally

Immunity is the body's defense against various pathogens such as viruses and bacteria. It is the coming cold days that are the biggest burden on our immunity. The body is coping with temperature changes, less sunlight and a decrease in vital energy. It's a natural cycle, but some people have a harder time with it.

Here are some tips on how to strengthen your immune system naturally so it has the strength to fight off colds and unwanted environmental influences.

Sleep well

The key to a healthy life and balanced immunity is quality sleep. Lack of sleep significantly weakens the body and makes it more susceptible to various diseases. In winter, this is doubly true - our body reacts to the shorter days by slowing down, requiring more rest. Treat yourself.

The ideal is 8 hours every day. It is also recommended to put away your mobile phone and other screens at least two hours before going to bed for better sleep and faster falling asleep.


Movement is as important to the body as sleep, and active movement is one of the foundations of a healthy lifestyle. Strengthening physical fitness is a prerequisite for a strong and properly functioning immune system.

It doesn't have to be a big deal - just start walking more, take the stairs instead of the lift, and go for a walk at the weekend. It's also a good idea to try running, cycling or swimming. The important thing is not to overexert yourself, but to gradually increase the load to a level that does not cause pain. Light exercise is also a good activity, yoga is ideal.

Being outdoors in the fresh air is also essential.

Getting used to cold

Exposing the body to cold has a great effect on the body's defenses. You don't have to dive into a river of ice right away - that would do more harm than good. What is important is gradual, regular and controlled hardening, which helps the body to get used to changes in temperature. In fact, you are training your body not to succumb to sudden changes.

For example, the Finnish sauna is a good way to toughen up the body. But you can also work out at home without any problems. Simply start showering with cold water and reduce the temperature by one degree Celsius every day until you reach 20°C.

Hardy people suffer fewer illnesses than those who avoid the cold. Ambient viruses and bacteria usually do not have as great an effect on hardy people, and if they do become ill, the course of the illness is milder and the illness also often resolves more quickly.

Keep your feet warm

The cold restricts blood flow in the peripheral parts of the body, such as the hands and feet.  This causes the extremities to get cold quickly, which often results in the onset of illness. If you keep your feet warm, you can avoid unpleasant winter colds.

Much of our heat is lost through the surface of our heads, so make sure you wear a hat in the cold. It's a good idea to layer your clothes, the layer of air between each piece of clothing acts as thermal insulation.

But don't overdo anything: if you wear too much clothing, you'll sweat and get cold anyway.

A balanced diet

We can also help our defenses to be stronger by having a healthy diet. Closely related to immunity are natural immunomodulators, which are substances capable of interfering with our body's immune response.

It may surprise you, but immunity is also boosted by mushrooms. They contain the important immunomodulators beta-glucans. These are a really effective way to boost immunity - they help by activating macrophages and NK cells of the immune system. Numerous studies have even documented their promising anti-cancer effects, but these need further research. One of the best topical sources of beta-glucans is oyster mushrooms. Various types of boletes and parasol mushrooms, or the Japanese shiitake mushroom, are also beneficial. In addition to mushrooms, beta-glucans are also found in oats and barley.

Omega-3 fatty acids are a very good and relatively inexpensive immunomodulator. They have a strong anti-inflammatory effect. They can be found mainly in fish (e.g. tuna, salmon or sea bass) or in flax and chia seeds. However, you should not overdo it with omega-3 fatty acids, as this will have a negative effect on your immune system. Garlic contains a powerful natural antibiotic, allicin. Grandmothers recommended eating two or three cloves of raw garlic every day. You can perhaps mash it and spread it on your bread. Cooking, however, greatly reduces its effects.

Don't forget to strengthen your intestinal microflora! Up to 70% of the cells of the immune system are located in the intestine. Sour dairy products are ideal for this. Consuming them promotes the growth of valuable strains of friendly bacteria in the intestines and in turn prevents the overgrowth of harmful microorganisms.

Ensure the body also gets enough vitamins. Vitamins A, B, C and D contribute to strengthening the body's resistance. A great source of vitamin C is sea buckthorn, rosehips or citrus fruits.

The most important thing is to eat stress-free, at regular intervals and smaller portions of good quality and fresh ingredients. You should also follow a regular drinking regime. The optimum amount of fluid to drink per day for an adult is between 2 and 3 litres.

Mainly peace and quiet

It may sound ridiculous, but when you are relaxed and “at ease”, your body will actually be more resilient.

When you laugh, hormones (mainly endorphin) are released, which have a positive effect not only on your mental state, but also on your physical side.

Stress weakens your body and lowers your immunity. Many diseases are caused by poor mental state and exhaustion. Therefore, avoid stressful situations and learn to relax.


If you want to strengthen your immune system effectively and prevent diseases, you must first of all follow the principles of a healthy lifestyle. But don't expect miracles overnight! Building your immunity is a gradual process that cannot be sped up and needs to be addressed comprehensively. That's why it's important not only to adopt new habits, but also to persevere with them over the long term.

You can also take dietary supplements to help you, we have developed EQINIL, which is wonderfully suited to support the development of immunity.

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