4 Stages on the Journey to Fortifying Resistance in Springtime

Many foods that are part of our daily diet serve as a source of valuable bioactive compounds. These compounds not only nourish the body but also affect the functioning of the immune system. An ideal example is citrus fruit, which contains high levels of vitamin C, one of the fundamental components of immunity. Vitamin C has m.in. a potential impact on the development of lymphocytes and the activity of phagocytes, which are also the cells that make up our body's defense against pathogens. In addition to vitamin C, citrus fruits contain naringin, which has anti-inflammatory properties. Other important components of daily nutrition are vegetables such as garlic and onions, which are a source of diallyl sulfide. The mechanism of action of this substance consists in counteracting pathogenic microorganisms such as bacteria, fungi, and viruses. In addition, diallyl sulfide is a strong antioxidant. In the spring diet, no products such as broccoli, ginger, pomegranate, mushrooms, tea, eggs, almonds, or milk should be missing (D. N. Singh et al. 2023). Regular consumption not only provides nutrients that have a positive effect on immunity, but also influences the composition and functioning of the gut microbiota. Evidence of this is the results of a 17-week study that examined the impact of a diet rich in fermented products on the gut microbiota. The applied intervention not only resulted in an increase in microbiome diversity but also in a significant reduction of inflammatory markers. Therefore, it can be assumed that the immune system can be modulated through appropriate nutrition, which is due to the influence of food on the composition of the gut bacterial flora (H. C. Wastyk et al. 2021).

It is widely known that regular exercise in conjunction with a balanced diet has a significant impact on maintaining good health. Chronic physical activity is a form of prevention that enables a reduction in the risk of developing multiple chronic conditions, such as obesity, heart disease, cardiovascular disease, or metabolic diseases, such as diabetes. In addition, intense workouts have a positive impact on the functioning of the immune system. To increase the number of IgA immunoglobulins, which play a crucial role in preventing infections, one should engage in physical activities for at least 30 minutes, three times a week. Two meta-analytical studies have shown that regular physical activity can serve as a risk factor for minimizing upper respiratory tract infections. Individuals who regularly engage in sports have a 31% lower risk of developing infectious diseases, and physical activity reduces the risk of mortality from this type of disease by 37%. However, it should be noted that the certainty of evidence in these scientific works has been rated as low. Spring is the ideal time to spend time actively, so take advantage of the favorable weather and go for a walk, a bike ride, or go to the mountains.

Although immersing oneself in cold water is often associated with the autumn-winter season, there are no obstacles to enjoying cold bathing in the spring as well. The water temperature is particularly important during immersing, which is usually 8–12°C. Bathing in cold water has a positive effect on health and immunity, as scientific studies confirm. In supporters of immersing in cold water, a significant faster decrease in the level of malondialdehyde (MDA) can be observed, a marker of biological oxidative stress that occurs due to oxidation of lipids. Thanks to immersing in cold water, the concentration of MDA is lower, which means that regular baths in water with low temperature promote the natural defense mechanisms of the body against oxidative stress (R. Wesołowski et al., 2017). Gradual cooling of the body in water with a temperature of 14°C leads to an increase in the number of leukocytes (white blood cells) responsible for immunological reactions (M. Brazaitis et al., 2014).

The spring atmosphere is a wonderful reason to spend more time outdoors in the natural environment. Regularly spending time in the surroundings of greenery, such as gardening, walking in the woods, mountain climbing, contributes to the improvement of sleep quality, reduction of anxiety, aggression and stress, lowering of blood pressure, proper cognitive and motor development of children, improvement of vision, enhancement of mental state and strengthening of social bonds.. Pleasant activities in the environment of nature also support the functioning of the immune system (H.. Frumkin et al. 2017). There are two potential mechanisms that explain the positive influence of nature on health.. The first one refers to biological and chemical factors that result from environmental conditions.. Many plants produce volatile chemical compounds called phytoncides, which promote the lowering of autonomic nervous system activity and the strengthening of the immune system.. Similar benefits are provided by contact with the sounds of nature, which regulate the work of the parasympathetic and sympathetic nervous system and thus strengthen the immune system (M.. Kuo 2015). The second potential mechanism refers to short-term physiological and psychological effects that result from contact with nature.. It is assumed that their regular experience can bring long-term health benefits.. Walking on wooded areas and spending time in the natural environment leads to: – reduction of the inflammation level and glucose level; – increase of the adiponectin level, which reduces the risk of atherosclerosis; – increase of the number of NK cells of the immune system, which provide protection against infections, such as viral infections (M. Kuo 2015).