[vc_row][vc_column][vc_column_text uncode_shortcode_id=”855644″]The immune system \u2013 your body\u2019s natural protective shield \u2013 plays a vital role in maintaining health. Every day, it monitors your body, identifying and neutralising potential threats such as bacteria, viruses, fungi and parasites. It also helps eliminate damaged cells and detect cancerous ones. Did you know that the human body is made up of around 40 trillion cells (40,000,000,000,000), of which as many as 2 trillion are immune cells, with a combined weight exceeding one kilogram? This highlights the immense power of the immune system and how much your health depends on it. That\u2019s why it\u2019s so important to take care of its efficiency \u2013 especially since it is largely influenced by your lifestyle. Your diet, physical activity, sleep and stress management can all strengthen or weaken your immune system. Discover how your everyday choices can effectively support your immune defences!<\/strong><\/p>\n
Authors: Klaudia Buczek, MSc Eng., Micha\u0142 Mi\u015bta, MSc Pharm<\/p>\n
Table of contents:<\/strong><\/p>\n
Immunity refers to the body\u2019s ability to defend itself against harmful agents<\/strong> such as viruses, bacteria, fungi, or toxins. It is a complex system that functions like a vigilant guardian \u2013 protecting us from infections, supporting tissue regeneration and maintaining internal balance by eliminating damaged or potentially dangerous cells. The key player in this process is the immune system (also known as the immune defence system), which consists of a wide range of specialised cells<\/strong> \u2013 including macrophages, T and B lymphocytes and NK (natural killer) cells \u2013 as well as organs<\/strong> such as the thymus, spleen and lymph nodes. In addition, it involves chemical substances<\/strong> like cytokines, antibodies, complement proteins (e.g. C3 and C5) and interferons. All of these components work together at different levels to provide effective protection against threats [1, 2, 3].<\/p>\n
There are two main types of immunity:<\/p>\n
[\/vc_column_text][vc_single_image media=”2177″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”206266″][vc_column_text uncode_shortcode_id=”192435″]Photo 1. Key Components of the Immune System, Divided into Innate (nonspecific) and Adaptive (acquired or specific) Immunity.<\/strong> From the first line of defence \u2013 physical and chemical barriers \u2013 through specialised immune cells, acute-phase proteins and the complement system, to the precise mechanisms of specific immunity, in which T lymphocytes, plasma cells and antibodies play a central role. This is a simplified diagram highlighting selected elements of the immune system, which in reality is far more complex and dynamic. Scientists continue to uncover new mechanisms behind its functioning and one of the most fascinating aspects is that as much as 70% of the body\u2019s immune cells are located in the gut<\/strong> \u2013 more precisely, in the gut-associated lymphoid tissue (GALT)<\/strong>. This is where vast numbers of T and B lymphocytes operate, constantly monitoring the contents of the gastrointestinal tract, responding to pathogens and maintaining a delicate balance between immune response and tolerance towards food components and the microbiota.<\/p>\n
Both the innate and acquired immune systems work together to form an extraordinarily complex defence network. However, their effectiveness is not fixed \u2013 it can vary depending on a range of factors, which can be divided into those we cannot control (non-modifiable factors) and those we can influence (modifiable factors).<\/p>\n
Although we cannot change our genes or age, we can actively shape our immune resilience through everyday choices. Scientific research increasingly confirms that lifestyle not only supports the functioning of the immune system but can also significantly enhance its effectiveness in fighting infections and inflammation.<\/p>\n
Immune deficiency is a condition in which the immune system does not function properly, increasing the body\u2019s susceptibility to infections, cancers, autoimmune diseases and chronic inflammation. Depending on the underlying causes, immune deficiencies are categorised as either primary or secondary.<\/p>\n
Primary immune deficiencies are congenital disorders caused by genetic mutations that impair the functioning of the immune system. Individuals affected by these conditions often suffer from recurrent infections beginning in early childhood, although in some cases symptoms may not appear until adulthood. One of the most well-known examples is Severe Combined Immunodeficiency (SCID),<\/strong> in which genetic mutations lead to a complete absence or severe deficiency of T and B lymphocytes. While innate immunity may still function correctly, the body is unable to effectively eliminate many pathogens. This condition may be suspected based on frequent, severe infections that do not resolve despite treatment. Diagnosis is based on laboratory tests that assess the number and function of lymphocytes. In recent years, advances in gene therapy have offered new hope for more effective treatment of these rare but serious diseases, giving patients increasing chances of leading normal lives.<\/p>\n
Secondary (acquired) immune deficiencies develop over time as a result of external factors. They can lead to increased vulnerability to infections and a reduced ability of the body to combat pathogens. The most common causes include:<\/p>\n
[\/vc_column_text][vc_single_image media=”2167″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”193418″][vc_column_text uncode_shortcode_id=”675418″]Photo 2. Gut Health and Immunity \u2013 From Balance to Dysbiosis and Leaky Gut<\/strong>. This illustration shows the progression from a state of symbiosis, in which the gut microbiota supports the immune system, to dysbiosis \u2013 an imbalance in the gut microbiota where beneficial bacteria are displaced by pathogenic microbes \u2013 and increased intestinal permeability<\/strong>. These changes can lead to chronic inflammation and weakened immunity. Such a state is observed in autoimmune diseases, chronic infections, Irritable Bowel Syndrome (IBS)<\/a> and in individuals exposed to prolonged stress and poor diet. The digestive system plays a crucial role in immune regulation<\/strong>, not only as a mechanical barrier but also through interactions between the microbiota and immune cells. In a healthy gut, diverse microorganisms \u2013 including beneficial bacteria \u2013 help maintain homeostasis and modulate immune responses. However, factors such as a low-fibre diet, chronic stress, antibiotic use, or exposure to toxins can disrupt the microbiota, weaken the gut barrier and increase the risk of secondary immune deficiencies.<\/p>\n
Lifestyle is a broad concept encompassing various aspects of our daily choices and habits that influence both physical and mental health. All these elements play a vital role in the proper functioning of the body, including the immune system. Let\u2019s take a closer look at the key components of lifestyle that contribute most significantly to building immunity.<\/p>\n
A healthy, balanced diet is one of the essential pillars of strong immunity. Regularly consuming meals rich in vital nutrients \u2013 such as protein, vitamins (especially vitamin D<\/a>, vitamin C and vitamin E), minerals (iron<\/a>, zinc, selenium, magnesium), omega-3 fatty acids, probiotics, antioxidants and fibre \u2013 supports the proper functioning of the immune system. At the same time, poor dietary habits \u2013 such as excessive intake of sugar, trans fats and highly processed foods \u2013 can promote inflammation and weaken immune defences. Which foods support the immune system best? What dietary mistakes should be avoided? We will explore the details in Chapter 4<\/a><\/strong>.<\/p>\n
Regular physical activity has a positive impact on the immune system and the body\u2019s overall condition. Movement improves blood circulation, aiding the transport of immune cells and also helps regulate body weight, reduce stress levels and enhance mood \u2013 all of which contribute to better immunity.<\/p>\n
Adding regular physical activity to your lifestyle doesn\u2019t require drastic changes. It\u2019s worth starting with small steps \u2013 short walks, gentle home exercises, or cycling. The key is to gradually increase both intensity and duration, adjusting them to your abilities and fitness level. Remember: a healthy body nurtures a healthy mind<\/strong> \u2013 every bit of movement supports not only physical but also mental well-being.<\/p>\n
Planning is key to staying consistent. Setting a fixed time for activity \u2013 such as a morning workout, evening walk, or several short stretching breaks during the day \u2013 can help develop a sustainable habit. Choosing an activity you enjoy is equally important. It might be dancing, yoga, swimming, or gym workouts \u2013 what matters most is that the activity suits your preferences.<\/p>\n
Daily life offers plenty of opportunities to move. Instead of taking the lift, you can choose the stairs; you might get off the bus or tram a stop early and walk the rest of the way. Even short breaks at work, spent standing up and stretching, can significantly boost your well-being and energy.<\/p>\n
For those who prefer working out at home, it might be helpful to invest in some basic equipment, like a yoga mat, dumbbells, or resistance bands. These tools allow for a variety of workouts regardless of weather or external circumstances. Exercising with friends or family can also increase motivation, support regularity and make physical activity more enjoyable.<\/p>\n
Daily movement doesn\u2019t need to be difficult or time-consuming \u2013 what truly matters is consistency and tailoring activity to your individual needs. Even small, gradual changes can bring substantial benefits for your health and immune function.<\/p>\n
In the case of high-intensity training \u2013 particularly for professional athletes or highly active amateurs \u2013 proper peri-workout nutrition<\/a> plays a key role alongside a healthy, balanced diet. This type of nutrition not only supports recovery and supplies energy but also has a significant impact on immune function [19, 20].<\/p>\n
Spending time outdoors is one of the simplest \u2013 yet most effective \u2013 ways to support the immune system. Regular contact with nature benefits both the body and mind, helping the body cope better with the challenges of everyday life.<\/p>\n
One of the key health-promoting aspects of being in nature is exposure to sunlight<\/strong>, which stimulates the skin to produce vitamin D<\/a> \u2013 a nutrient essential for the proper functioning of the immune system. Although we will discuss its role in the diet in more detail later in the article, it\u2019s worth noting that even just a few minutes of sun exposure each day can significantly contribute to maintaining adequate vitamin D levels.<\/p>\n
Sen jest fundamentem zdrowego stylu \u017cycia, odgrywaj\u0105c kluczow\u0105 rol\u0119 w prawid\u0142owym funkcjonowaniu organizmu i wzmacniaj\u0105c odporno\u015b\u0107. To w\u0142a\u015bnie podczas snu uk\u0142ad odporno\u015bciowy produkuje cytokiny \u2013 bia\u0142ka, kt\u00f3re pomagaj\u0105 zwalcza\u0107 infekcje i stany zapalne. Brak odpowiedniej ilo\u015bci lub jako\u015bci snu mo\u017ce os\u0142abi\u0107 odporno\u015b\u0107 organizmu, zwi\u0119kszaj\u0105c ryzyko infekcji i pogarszaj\u0105c og\u00f3lny stan zdrowia.<\/p>\n
Sleep is a cornerstone of a healthy lifestyle, playing a key role in the proper functioning of the body and supporting immune strength. During sleep, the immune system produces cytokines \u2013 proteins that help combat infections and inflammation.<\/p>\n
Insufficient or poor-quality sleep can weaken immunity, increasing the risk of infections and negatively impacting overall health.<\/p>\n
Following the core principles of healthy sleep<\/strong> helps the body regenerate and enhances overall well-being. It\u2019s worth paying attention to the following habits:<\/p>\n
Healthy rest habits are an essential part of a lifestyle that supports strong immunity and proper physiological function.<\/p>\n
The immune system is closely linked with the body\u2019s hormonal balance. Hormones regulate both defence mechanisms and inflammatory processes, thereby influencing the effectiveness of immune responses. Three hormones in particular \u2013 melatonin, cortisol and insulin<\/strong> \u2013 play a key role in this relationship.<\/p>\n
Melatonin, a hormone produced mainly at night by the pineal gland, is vital for regulating the body\u2019s circadian rhythm. Maintaining healthy melatonin levels not only improves sleep quality but also enhances immune function. Melatonin has anti-inflammatory and antioxidant properties, and a deficiency may lead to a weakened immune response and increased susceptibility to infections.<\/p>\n
Cortisol, often referred to as the „stress hormone”, has beneficial effects in short-term situations by helping to suppress excessive inflammation. However, chronic stress and prolonged elevated cortisol levels can weaken the immune system, reduce lymphocyte production and increase vulnerability to infections. Disrupted circadian rhythms, lack of restorative sleep and long-term stress can also dysregulate the hypothalamic\u2013pituitary\u2013adrenal (HPA) axis, further impairing immune function.<\/p>\n
Although insulin is primarily associated with regulating blood glucose levels, it also plays a role in immune system function. Stable insulin levels help maintain the body\u2019s homeostasis, whereas insulin resistance and impaired carbohydrate metabolism may promote chronic inflammation and weaken the body\u2019s defence mechanisms.<\/p>\n
Both sleep<\/strong> and stress regulation<\/strong> are therefore key to maintaining balanced immune processes. Supporting these areas through a healthy lifestyle can enhance immunity and reduce the risk of infections and chronic diseases.<\/p>\n
Chronic stress weakens the immune system by causing an overproduction of cortisol, which suppresses the body\u2019s defensive responses. The ability to manage stress is essential for maintaining health. Incorporating relaxation techniques such as meditation, mindfulness, or breathing exercises into your daily routine can be highly beneficial.<\/p>\n
The relationship between chronic stress and the immune system is currently the subject of extensive research. Stress can disrupt the gut microbiota, reduce the number of lymphocytes responsible for immune response and trigger inflammatory reactions which, over time, may contribute to the development of chronic diseases. By impairing immune function, long-term stress has serious consequences for our health. Unfortunately, we can\u2019t always eliminate the source of our stress, which is why it is essential to find effective coping strategies when challenges arise. Effective stress management techniques include stretching, breathing exercises, meditation and reducing screen time on computers and phones.[\/vc_column_text][vc_single_image media=”2175″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”124569″][vc_column_text uncode_shortcode_id=”655897″]Photo 4. Stress and Health \u2013 How to Maintain Emotional Balance? <\/strong>Chronic stress is one of the key risk factors for lifestyle-related diseases, as it weakens the immune system and disrupts the body\u2019s normal functioning. Prolonged tension can lead to inflammation, hormonal imbalances and a reduction in lymphocyte levels \u2013 the very cells responsible for defending against infections. The most important principles of a healthy lifestyle include not only diet and physical activity but also effective stress management strategies, such as relaxation techniques, meditation, outdoor activities and adequate sleep. Conscious stress management is a vital element of preventive healthcare, supporting both immune resilience and mental well-being.<\/p>\n
Every day, our bodies come into contact with millions of microorganisms \u2013 some harmless, others capable of causing infections. Good hygiene is the first line of defence<\/strong>, helping to reduce exposure to harmful bacteria, viruses and fungi, thereby lowering the risk of illness. What hygiene habits should be included in a healthy lifestyle to effectively support immune function?<\/p>\n
Throughout the day, we touch dozens of surfaces \u2013 door handles, phones, banknotes \u2013 that may harbour viruses and bacteria. That\u2019s why regular handwashing is one of the most important habits for preventing infections. Key moments include:<\/p>\n
Washing hands with soap and water for at least 20 seconds<\/strong> effectively removes most pathogens. When soap and water are not available, alcohol-based hand sanitisers (minimum 60%)<\/strong> are a good alternative.<\/p>\n
Cleanliness at home and in the workplace also matters. Regularly airing out<\/strong> rooms reduces the concentration of airborne viruses and disinfecting frequently touched surfaces<\/strong> (such as keyboards, smartphones and light switches) lowers the risk of infection.<\/p>\n
Sleep hygiene<\/strong> is also important \u2013 bedding and towels should be washed at appropriate temperatures and sponges and cloths replaced regularly, as they can harbour bacteria.<\/p>\n
In crowded places, the risk of encountering viruses and bacteria increases. Here are a few effective strategies:<\/p>\n
By incorporating these simple yet effective hygiene habits into daily life, we can significantly reduce our exposure to infectious agents and support the immune system in doing its job.<\/p>\n
While hygiene is essential, excessive sterility can paradoxically weaken the immune system. The immune system needs regular exposure to a variety of microorganisms to develop its ability to defend the body effectively. This is especially important in children \u2013 overly sanitised environments may increase the risk of allergies and reduce resistance to future infections.<\/p>\n
Good hygiene habits are a simple yet effective way to reduce the risk of illness \u2013 just a few daily actions can significantly improve protection against infections for you and your loved ones.<\/p>\n
The immune system is an incredibly precise and powerful defence mechanism, but it needs proper training to respond effectively to threats. One of the best ways to strengthen it is through vaccination<\/strong>, which activates what’s known as active immunity<\/strong> \u2013 the body\u2019s natural ability to recognise and neutralise pathogens.<\/p>\n
A vaccine simulates an infection<\/strong> by introducing a weakened or inactivated form of a virus or bacterium, or fragments of it. This allows the immune system to learn how to recognise the threat and build immune memory. When the real pathogen appears, the body can respond quickly and effectively \u2013 often before any symptoms develop.<\/p>\n
Examples of Vaccinations:<\/strong><\/p>\n
Vaccinations are a smarter way to strengthen immunity<\/strong> \u2013 without risking the consequences of serious illness. They allow the body to recognise threats early and respond before an infection can take hold, giving us the upper hand in the fight against viruses and bacteria.<\/p>\n
Regular preventive check-ups are a key part of a healthy lifestyle. They support the proper functioning of the body and allow for early detection of potential health issues before they develop into more serious conditions. By undergoing routine tests, you can monitor your health and respond early to any deficiencies or imbalances that may weaken the immune system.<\/p>\n
Basic tests worth performing regularly include:<\/p>\n
The frequency of check-ups depends on factors such as age, current health status and individual risk factors. It\u2019s advisable to consult a healthcare professional to establish a personalised schedule. Monitoring your health through regular testing not only strengthens the immune system but also contributes to long-term physical and mental well-being.[\/vc_column_text][vc_single_image media=”2172″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”143891″][vc_column_text uncode_shortcode_id=”186994″]Photo 5. Regular Preventive Check-Ups as a Key Component of a Healthy Lifestyle.<\/strong> Preventive tests are essential for the early detection of lifestyle-related diseases such as diabetes, hypertension, or lipid disorders \u2013 conditions that can develop silently for years without noticeable symptoms. Many people overlook the fact that it\u2019s impossible to fully implement the principles of a healthy lifestyle without consciously monitoring one\u2019s health. That\u2019s why it\u2019s worth having blood tests done regularly \u2013 at least once a year \u2013 and addressing any abnormalities before they progress into more serious health issues.<\/p>\n
Regular sauna use supports the immune system and overall physical well-being. High temperatures trigger physiological responses in the body that can lead to various health benefits:<\/p>\n
Remember to stay hydrated:<\/strong> Profuse sweating in the sauna results in the loss of water and electrolytes. To prevent dehydration, drink mineral water or isotonic beverages before and after your session. Avoid alcohol, as it further impairs the body\u2019s ability to regulate temperature.<\/p>\n
Cold water immersion, commonly known as winter swimming<\/em> or cold plunging<\/em>, is a practice gaining popularity due to its reported benefits on immune health. Exposure to cold acts as a form of hormetic stress<\/em> \u2013 a mild, controlled stressor that stimulates the body to adapt and strengthen its defence mechanisms.<\/p>\n
Immersing the body in cold water leads to a sharp increase in noradrenaline production and enhances the activity of immune cells such as leukocytes and lymphocytes. This may help boost immune responses and reduce the risk of infections. Regular cold exposure has also been linked to reduced inflammation and improved circulation.<\/p>\n
Cold water immersion is not suitable for everyone \u2013 individuals with heart conditions, high blood pressure, or other health issues should consult a doctor before starting. Beginners should introduce cold exposure gradually and ensure proper warm-up before entering the water.<\/p>\n
When combined with a healthy lifestyle, cold water immersion may support immune resilience and contribute to improved overall well-being.[\/vc_column_text][vc_single_image media=”2170″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”267598″][vc_column_text uncode_shortcode_id=”145536″]Photo 6. Cold Conditioning, Stronger Immunity!<\/strong> Cold water immersion isn\u2019t just an extreme activity \u2013 it\u2019s a scientifically supported way to strengthen the immune system. Regular exposure to cold activates immune responses by increasing the number of white blood cells and enhancing the body\u2019s ability to fight infections. Studies show that people who regularly practise cold water swimming are less likely to catch colds or the flu! Cold baths are also a valuable part of a healthy lifestyle, improving circulation and supporting recovery. Ready to take the icy plunge for better health?<\/p>\n
One of the most effective ways to support the immune system is to quit smoking. Smoking not only increases the risk of cancer but also negatively affects gut health, raising the likelihood of developing gastrointestinal diseases and cardiovascular conditions such as atherosclerosis and high blood pressure. Moreover, research shows that tobacco use reduces the ability of T lymphocytes to release pro-inflammatory mediators, significantly weakening the body\u2019s immune response.<\/strong> For this reason, quitting smoking is crucial for maintaining a properly functioning immune system.<\/p>\n
It\u2019s also important to note that there is currently no evidence that popular e-cigarettes are a safe alternative to traditional tobacco. They contain toxic substances such as nicotine, acetaldehyde, acetone, acrolein and formaldehyde. Studies indicate that vaping negatively impacts both the respiratory and cardiovascular systems, leading to vascular damage and increased risk of hypertension. Additionally, there is no clear scientific consensus that e-cigarettes help people quit smoking \u2013 in fact, they may perpetuate nicotine addiction. Therefore, quitting smoking should mean completely eliminating all forms of tobacco products.<\/strong><\/p>\n
Similarly, alcohol abuse impairs immune function, increasing susceptibility to infections and raising the risk of contracting communicable diseases. As a result, limiting alcohol intake \u2013 or better yet, eliminating it altogether \u2013 is strongly recommended.<\/p>\n
Numerous studies confirm that alcohol is a proven carcinogen<\/strong>, increasing the risk of cancers such as oral, throat, oesophageal, liver, colorectal and breast cancer. One of the most dangerous mechanisms is the conversion of alcohol into acetaldehyde \u2013 a compound that damages DNA and disrupts cellular repair processes<\/strong>, potentially leading to cancerous transformations. Eliminating alcohol from the diet is a key recommendation in cancer prevention and long-term health protection.<\/strong><\/p>\n
While not nearly as harmful as tobacco or alcohol, caffeine consumption<\/strong> also deserves attention. In moderate amounts, caffeine can enhance focus and reduce fatigue. However, excessive intake of caffeine-rich drinks \u2013 such as coffee, sugary colas, or energy drinks \u2013 may negatively impact sleep<\/strong> quality.<\/strong> Sleep is one of the most critical elements of a healthy lifestyle. It plays a vital role in the body’s recovery and in maintaining a strong immune system. So instead of reaching for another cup of coffee, it\u2019s often better to focus on keeping a consistent daily rhythm and getting enough rest.[\/vc_column_text][vc_single_image media=”2174″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”815847″][vc_column_text uncode_shortcode_id=”146199″]Photo 7. Social Acceptance of Harmful Habits and Their Impact on Immunity. <\/strong>Alcohol and cigarettes are widely accepted in many social settings, despite their well-documented negative effects on health. Regular alcohol consumption weakens the body’s defence mechanisms, promotes inflammation and increases the risk of cardiovascular diseases and cancer \u2013 the World Health Organization classifies alcohol as a carcinogenic substance. Smoking further damages the mucous membranes of the respiratory tract, making it easier for pathogens to enter the body and weakening immune function. Eliminating alcohol and tobacco use is a crucial step toward a healthier lifestyle that supports the immune system and lowers the risk of chronic diseases.<\/p>\n
Age plays a significant role in determining immune function. From birth onward, immunity is shaped by two main factors: exposure to environmental elements and nutrition. Breastfeeding has a particularly beneficial impact on the immune system and is especially recommended for infants from families with a history of immune-related conditions.<\/p>\n
The first years of life are a critical period for developing immunity. Factors such as having pets, siblings, the use of antibiotics and dietary habits can all influence the maturation of the immune system.<\/p>\n
As we age, immune function may naturally decline. In older adults, this is often linked to nutritional deficiencies \u2013 particularly of protein and zinc \u2013 which are relatively common in this age group. Therefore, immune-supporting strategies should focus on addressing these deficiencies and ensuring proper nutrition to help maintain immune resilience throughout the lifespan.<\/p>\n
Nutrition plays a vital role in the functioning of every cell in the body \u2013 including those responsible for the proper functioning of the immune system. Providing the body with the right amount of nutrients is not only essential for maintaining health but also a key mechanism for supporting protection against infections and chronic diseases.<\/p>\n
For the body to function efficiently, the diet should be balanced<\/strong> \u2013 meaning it must supply all essential nutrients in the right proportions. This includes an optimal intake of protein<\/strong>, fats<\/strong> and carbohydrates<\/strong>, as well as vitamins and minerals that support immune function. It is important to remember that the variety<\/em> of food is just as crucial as its quality<\/em><\/strong> \u2013 the more diverse your meals, the greater the chance of supplying everything your body needs.<\/p>\n
In contrast, a deficient diet<\/strong> \u2013 one lacking one or more key nutrients \u2013 can lead to weakened immunity and greater susceptibility to infections. For example, inadequate intake of antioxidant vitamins (C, E, A), zinc, or selenium can impair the body\u2019s defence mechanisms. Protein deficiency<\/strong> may reduce antibody production, while a lack of healthy fats<\/strong>, especially omega-3 fatty acids, may contribute to immune system overreactivity and increased inflammation.<\/p>\n
A properly composed diet not only supports immunity but also helps regulate inflammation and affects the function of the gut microbiota \u2013 one of the most important components of the immune system. In the following sections, we will take a closer look at how healthy eating habits help strengthen immunity and how to adjust your daily meals to promote overall well-being.<\/p>\n
A healthy lifestyle is not just about diet \u2013 it also includes regular physical activity, adequate hydration and proper recovery and rest. To help make the principles of healthy nutrition more accessible and understandable, experts from the Polish Institute of Food and Nutrition developed the Pyramid of Healthy Eating and Physical Activity<\/strong>, which presents a clear hierarchy of the most important habits that influence our health and immune resilience.<\/p>\n
So, What Should a Daily Diet and Lifestyle Look Like According to the Healthy Eating and Physical Activity Pyramid?<\/strong>[\/vc_column_text][vc_single_image media=”2176″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”443848″][vc_column_text uncode_shortcode_id=”453816″]Photo 8. The Healthy Eating Pyramid \u2013 How to Start Eating Well<\/strong>. The Healthy Eating Pyramid is a visual guide to the key principles of building a healthy, balanced diet. It was developed by the Polish Institute of Food and Nutrition<\/strong> based on World Health Organization (WHO) guidelines<\/strong> and the latest Polish and international scientific research. At its foundation lies daily physical activity, as well as the elimination of smoking and excessive alcohol consumption. A healthy diet should be rich in vegetables and fruits, which are essential sources of vitamins, minerals and fibre. Good nutritional habits also include regular consumption of wholegrain products, which provide energy and support metabolism. A well-rounded diet should also include protein sources such as fish, legumes and lean meats, as well as dairy products, which are vital for bone health. It\u2019s important to include foods rich in vitamins and healthy fats, found in nuts, olive oil and oily fish. The pyramid also emphasises the need to limit salt, sugar and processed foods, as these can have a negative impact on overall health. This pyramid reflects Polish dietary recommendations<\/strong> tailored to the local population\u2019s health needs and culinary culture. Eat vegetables, drink water, stay active \u2013 this is the key to longevity and lasting well-being!<\/p>\n
It\u2019s no coincidence that physical activity<\/strong> lies at the base of the Healthy Eating Pyramid. Regular movement improves circulation, supports metabolism and helps regulate blood sugar levels \u2013 all of which directly influence immune function. Studies show that moderate physical activity, such as brisk walking, cycling, or swimming, can reduce inflammation in the body and enhance the performance of the immune system.<\/p>\n
The second most important pillar of a healthy diet is the consumption of vegetables and fruit, which should make up at least half of your plate at every meal. If you’re looking to start eating more healthily, increasing your intake of fresh vegetables is one of the simplest and most effective first steps.<\/p>\n
Experts have long emphasised the importance of the „eat more vegetables”<\/em> rule \u2013 they are rich in antioxidant vitamins (vitamins C, A and E), fibre and flavonoids, all of which support gut microbiota and reduce the risk of infections. Vegetables and fruit are also excellent sources of prebiotics<\/strong> \u2013 compounds that nourish beneficial gut bacteria and stimulate the production of short-chain fatty acids (SCFAs)<\/strong>, which strengthen both immunity and the intestinal barrier.<\/p>\n
Eating a wide variety of fruits and vegetables is crucial for maintaining gut health, which is directly linked to immune function. The greater the diversity of plant-based foods in your diet, the better equipped your immune system will be \u2013 both innate and adaptive.<\/p>\n
The type of carbohydrates you eat matters greatly for your health and immunity. Learning to eat well includes making informed food choices and wholegrain products<\/strong> are among the best. Whole grains are grains that have not been refined and therefore retain all of their natural nutrients. Each grain consists of three parts:<\/p>\n
Wholegrain foods provide:<\/p>\n
Wholegrains<\/strong> like buckwheat, brown rice, wholemeal bread and oats also help stabilise blood sugar levels, reducing the risk of inflammation and insulin resistance. They enhance gut microbiota diversity<\/strong> \u2013 a key principle of healthy nutrition \u2013 and support the growth of probiotic bacteria like Bifidobacterium<\/em> and Lactobacillus<\/em>, which are known to boost immunity and improve gut function. Additionally, wholegrain products are a core component of cholesterol-lowering diets, as their high soluble fibre content helps reduce LDL cholesterol. In contrast to diets high in simple sugars and processed foods, wholegrain-based eating supports both metabolic health and immune defence.[\/vc_column_text][vc_single_image media=”2205″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”135435″][vc_column_text uncode_shortcode_id=”135026″]Photo 9. Wholegrain or Just Multigrain? Know What You\u2019re Really Eating<\/strong>. The bread in the photo is an example of a wholegrain product with added seeds \u2013 a nutritious component of a balanced, healthy diet. Wholegrain foods are made from flour that contains the entire grain<\/strong>: the bran, germ and endosperm. As a result, they are rich in fibre and provide valuable vitamins and minerals that support the body on a daily basis. But beware of marketing traps! Not every \u201cseeded bread\u201d is truly wholegrain. The term \u201cmultigrain\u201d<\/em> may sound healthy, but it simply means that various seeds \u2013 such as sunflower, flax, or sesame \u2013 have been added to refined flour. This kind of bread may look wholesome but often lacks the fibre and nutrients found in genuine wholegrain products. Want to maintain a healthy, balanced diet? Read food labels carefully! Look for terms like \u201c100% wholegrain\u201d<\/em> or \u201cwholegrain flour\u201d<\/em> listed as the first ingredient \u2013 that\u2019s the best way to ensure your food choices are truly nutritious.<\/p>\n
Protein is an essential component of the diet, serving as the foundation for the production of antibodies and immune cells. An adequate intake of protein also supports tissue repair and helps maintain a healthy gut microbiota, which plays a crucial role in immune system function.<\/p>\n
The Healthy Eating Pyramid recommends a variety of food groups that provide high-quality protein:<\/p>\n
Research indicates that excessive consumption of animal protein \u2013 especially red and processed meats \u2013 may promote inflammation by altering gut microbiota. For this reason, it\u2019s important to diversify protein sources and increase the proportion of plant-based proteins in your diet, which may have a protective effect on immunity.<\/p>\n
A lack of protein or essential amino acids can impair antibody production and weaken immunity, even if vitamin and mineral intake is adequate. Vegetarian and vegan diets can support immune health, provided all essential amino acids are supplied in the right proportions. Protein requirements vary depending on age, health status and physical activity level \u2013 for healthy adults, the average daily need is approximately 0.9 g\/kg of body weight<\/strong>.<\/p>\n
Not all fats are harmful \u2013 in fact, the right kinds of fats are crucial to a balanced diet and immune health.<\/p>\n
The Healthy Eating Pyramid highlights the importance of avoiding excess:<\/p>\n
An inadequate nutritional state \u2013 whether due to deficiency or excess<\/strong> \u2013 can significantly impair immune function. A body that is not in optimal balance becomes more vulnerable to infections and chronic illnesses. Proper nourishment strengthens the immune response at every level \u2013 from physical barriers to cellular defence mechanisms \u2013 making a well-balanced diet one of the most powerful tools for maintaining health and resilience.<\/p>\n
Contrary to popular belief, excess body fat does not equate to \u201cextra energy\u201d for the immune system \u2013 quite the opposite. Obesity contributes to a state of chronic inflammation<\/strong>, as fat cells release pro-inflammatory cytokines that disrupt immune function.<\/p>\n
Studies show that individuals with overweight or obesity are more susceptible to viral and bacterial infections and often have weaker responses to vaccinations. Chronic inflammation can also raise the risk of autoimmune diseases and long-term conditions such as type 2 diabetes and atherosclerosis.<\/strong><\/p>\n
It\u2019s not only excess, but also deficiencies<\/em> in key nutrients that can impair immunity.<\/strong> Inadequate intake of essential components such as protein, iron, zinc and B vitamins weakens antibody production and slows down the body\u2019s recovery processes.<\/p>\n
Undernutrition can be caused by:<\/p>\n
The longer undernutrition lasts and the greater the nutritional deficits, the more compromised the body\u2019s immune defences become. Undernourished individuals are more prone to infections, experience slower wound healing and take longer to recover from illness.<\/p>\n
Both excessive and insufficient calorie intake disturb immune function.<\/strong> Therefore, maintaining a well-balanced diet tailored to individual needs<\/strong> is crucial. A healthy body weight combined with proper nutrient intake provides the best support for the immune system.<\/p>\n
Did you know that not only what<\/em> you eat<\/strong>, but also how much<\/em> you eat<\/strong> plays a significant role in immune function? Both calorie restriction<\/strong> and overconsumption<\/strong> can impair the body\u2019s ability to fight infections and regulate inflammation. The key to maintaining health and optimal immunity is<\/strong> energy balance<\/strong> \u2013 that is, the equilibrium between energy intake and expenditure.<\/p>\n
The foundation of healthy eating<\/strong> is providing the body with an appropriate amount of energy from well-balanced meals containing all essential macronutrients \u2013 protein, fats and carbohydrates \u2013 in the right proportions.<\/p>\n
Meeting your energy needs<\/strong> depends on many factors, such as sex, age, physical activity level and body weight. Estimated daily calorie requirements for adults are:<\/p>\n
Physically active individuals require more energy, while those with sedentary lifestyles need less. Healthy eating means making conscious decisions when composing meals<\/strong> \u2013 ensuring not only the right calorie intake but also the inclusion of nutrients that actively support immune health.<\/p>\n
Providing the right amount of energy is important, but where<\/em> those calories come from<\/strong> is equally crucial. Highly processed foods high in simple sugars and trans fats may provide energy but do little to support immunity. In contrast, foods rich in protein, healthy fats, vitamins and minerals<\/strong> help build a strong immune system.<\/p>\n
If you\u2019re looking to start eating healthier<\/strong>, begin with small steps \u2013 gradually reduce processed foods and replace them with nutritious, whole meals. Gradual changes in eating habits are far more effective than restrictive crash diets, which often lead to yo-yo effects and nutrient deficiencies.<\/p>\n
An appropriate amount of food, tailored to your lifestyle and activity level, is one of the most important pillars of immune support. It\u2019s not about eating more or less \u2013 it\u2019s about eating smart!<\/strong>[\/vc_column_text][vc_single_image media=”2166″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”200123″][vc_column_text uncode_shortcode_id=”712683″]Photo 10. Energy Balance and Immunity \u2013 Finding the Right Fuel for Your Body.<\/strong> The image shows a man at the gym eating a banana \u2013 a symbol of the balance between energy expenditure and intake. Energy balance has a significant impact on overall health and immune function. Physical activity increases calorie requirements and a proper post-workout meal<\/a> supports recovery and strengthens immunity. Adjusting calorie intake to match your lifestyle \u2013 along with choosing nutrient-rich foods such as wholegrain carbohydrates, quality protein, healthy fats and sources of vitamins and minerals \u2013 helps the body function efficiently. To accurately determine your energy needs, it’s worth consulting a qualified dietitian.<\/p>\n
A healthy diet is not just about getting the right amount of nutrients \u2013 the quality<\/em> of the food you eat matters just as much. Food safety<\/strong> plays a crucial role in maintaining proper digestive and overall health.<\/strong> Every day, we\u2019re exposed to potentially harmful substances in food \u2013 such as preservatives, pesticides, heavy metals, or antibiotic residues. So how can you make smarter choices and select high-quality products?<\/p>\n
One of the key principles of healthy nutrition<\/strong> is avoiding highly processed foods, which often contain:<\/p>\n
Reading food labels carefully and avoiding unfamiliar chemical additives is an essential part of healthy eating habits.<\/strong><\/p>\n
\ud83d\uded2 Fruit and Vegetables \u2013 the Less Processed, the Better<\/strong><\/p>\n
\ud83e\udd69 Meat and Fish \u2013 What Should You Look For?<\/strong><\/p>\n
\ud83e\udd5b Dairy Products \u2013 What\u2019s Best?<\/strong><\/p>\n
\ud83e\udd56<\/strong> Grain Products \u2013 Quality Matters<\/strong><\/p>\n
A healthy diet doesn\u2019t have to rely entirely on organic food, but choosing organic products may offer some health benefits. Organic foods tend to contain fewer pesticide and antibiotic residues. However, it’s important to remember that an organic label<\/em> doesn\u2019t always mean the product is more nutritious. To take care of your health consciously, it’s important to learn about the origins of the food you consume<\/strong> and to minimise the intake of overly processed products. The key to success is making informed choices and opting for natural, whole foods<\/strong> that support both health and immunity.[\/vc_column_text][vc_single_image media=”2169″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”163789″][vc_column_text uncode_shortcode_id=”116003″]Photo 11. Healthy Shopping for a Strong Immune System!<\/strong> Choosing plenty of fruits and vegetables is the foundation of a healthy diet. Carrots, lettuce, garlic and tomatoes are not only delicious meal additions \u2013 they\u2019re also rich in essential vitamins and minerals that support immune health. Nutritious food groups like fruit and vegetables are rich in natural compounds such as flavonoids, carotenoids, polyphenols and fibre, all of which help the body fight infections and inflammation. Your daily choices at the grocery store truly matter \u2013 opt for natural immunity support!<\/p>\n
Antioxidant vitamins<\/strong> such as vitamin C, vitamin E and beta-carotene (provitamin A)<\/strong> play an important role in protecting the body from oxidative stress, which can weaken the immune system. An adequate intake of these nutrients supports overall health \u2013 but it\u2019s important to remember that more does not always mean better when it comes to immunity.<\/p>\n
Vitamin C deficiency negatively affects immune function. However, there is no scientific evidence confirming that high doses of vitamin C have immune-boosting effects in healthy individuals. Supplementation is beneficial primarily in cases of deficiency.<\/p>\n
Best sources of vitamin C:<\/strong><\/p>\n
Vitamin E<\/strong> is a fat-soluble vitamin and a powerful antioxidant that supports immune function even under normal health conditions. Deficiency is rare but can occur in individuals with fat absorption disorders<\/strong>, such as coeliac disease<\/a> or liver conditions.<\/p>\n
Best sources of vitamin E:<\/strong><\/p>\n
Beta-carotene<\/strong>, the precursor to vitamin A<\/strong>, is converted by the body into active vitamin A<\/strong>. Research confirms that carotenoids (including beta-carotene) may reduce the risk of cancer and chronic disease.<\/strong> However, excessive intake of vitamin A in supplement form may have an immunosuppressive<\/strong> effect, so it’s safer to obtain beta-carotene from food sources.<\/p>\n
Best sources of beta-carotene:<\/strong><\/p>\n
Vitamin A supports the proper function of mucous membranes, which serve as the body\u2019s first barrier against pathogens. Adequate levels are crucial for the production of immune cells such as T lymphocytes.<\/p>\n
Best sources of vitamin A:<\/strong><\/p>\n
While most people do not experience deficiencies in antioxidant vitamins, vitamin D deficiency is common across large parts of the population.<\/strong> Vitamin D status can be assessed by measuring calcidiol<\/strong> (25-hydroxycholecalciferol, 25(OH)D)<\/strong> levels in the blood.<\/p>\n
The gut plays a key role in immune function \u2013 around 70% of the body\u2019s immune cells are located there<\/strong>. The gut microbiota, composed of bacteria, viruses, fungi and archaea<\/strong>, acts as a protective barrier, influences the metabolism of nutrients and modulates immune responses<\/strong>. Disruptions in the composition of the microbiota can increase susceptibility to infections and the risk of allergies, asthma, or autoimmune diseases. Gut health is influenced not only by diet but also by environmental factors such as antibiotic use, stress, physical activity and substance use.<\/p>\n
Prebiotics are compounds that stimulate the growth of beneficial gut bacteria<\/strong>. They are primarily found in:<\/p>\n
Prebiotics support immune function by strengthening the intestinal barrier and improving epithelial integrity<\/strong>, helping prevent pathogens from entering the body.<\/p>\n
Probiotics are live microorganisms<\/strong> that help restore gut microbiota balance. They are found in:<\/p>\n
Research shows that probiotics can stimulate immune cell activity<\/strong> by increasing the number of T lymphocytes, NK cells and macrophages. Through lactic acid fermentation, they also exhibit anti-inflammatory<\/strong> properties, which may help reduce infection risk.<\/p>\n
Postbiotics are bioactive compounds<\/strong> produced by probiotic bacteria that directly influence immunity. These include:<\/p>\n
Key healthy eating principles of the Mediterranean diet include:<\/p>\n
Why does this diet support immunity? It provides high levels of polyphenols and antioxidants, which protect immune cells from oxidative stress \u2013 a key factor in maintaining resilience against infections.[\/vc_column_text][vc_single_image media=”2206″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”275465″][vc_column_text uncode_shortcode_id=”199583″]Photo 13. The Mediterranean Diet \u2013 Natural Support for Immunity!<\/strong> Rich in healthy fats, vegetables, fruits, fish and wholegrains, the Mediterranean diet provides key bioactive compounds<\/a> that support the immune system. Omega-3 fatty acids, polyphenols and antioxidants help reduce inflammation, strengthen the gut barrier and promote microbiota balance. Adequate intake of vitamin D<\/a>, zinc and selenium further enhances the body’s natural defence mechanisms. This is more than just a way of eating \u2013 it\u2019s a lifestyle that can lower the risk of chronic diseases and strengthen overall immunity.<\/p>\n
Inflammation is a natural defence mechanism of the body, but when it becomes chronic, it can weaken the immune system. An anti-inflammatory diet helps to counter this by providing protective compounds that help regulate immune responses.<\/p>\n
Key anti-inflammatory foods include:<\/p>\n
Research shows that people who follow an anti-inflammatory diet tend to have lower levels of pro-inflammatory cytokines,<\/strong> which may translate into stronger immune function.<\/p>\n
Functional foods are products that provide not only nutritional value but also proven health benefits. <\/strong>In the context of immunity, particularly important are:<\/p>\n
Regular consumption of these foods can help reinforce the intestinal barrier, support lymphocyte activity and reduce inflammation levels.<\/p>\n
Although the DASH diet was developed to lower blood pressure, its principles of healthy eating also help strengthen the immune system. It includes a high intake of vegetables, fruits, wholegrain products and healthy fats, which supply essential micronutrients such as magnesium, zinc and vitamin C.<\/p>\n
Plant-based diets provide a high amount of antioxidants, fibre and minerals. Studies show that people following a vegetarian diet have lower levels of inflammation markers, which supports better immunity.
\nHowever, the diet must be well-balanced, as the lack of animal products may lead to deficiencies in vitamin B12<\/sub>, zinc and selenium \u2013 elements essential for immune function.<\/p>\n
Unlike various diet fads and nutrition trends, the Harvard Healthy Eating Plate can confidently be called a model of \u201chealthy eating\u201d \u2013 as it clearly illustrates the ideal proportions of vegetables, fruits, whole grains, healthy fats and protein sources needed to deliver essential vitamins and minerals for a healthy diet. It also encourages regular physical activity and avoiding processed foods and excess sugar, both of which can negatively affect metabolic health.<\/p>\n
According to its guidelines, it\u2019s advisable to include healthy protein sources in the diet \u2013 such as legumes, fish and nuts \u2013 while limiting red meat, which may promote inflammation, as well as cheese. In their place, moderate amounts of dairy products can be consumed, preferably fermented varieties like natural yoghurt or kefir, which support gut health and immunity.<\/p>\n
Choosing the right ingredients and ensuring dietary variety is key to long-term health and overall wellbeing. The Harvard Healthy Eating Plate is a practical and scientifically backed tool that can help you build everyday meals in line with the principles of healthy eating.[\/vc_column_text][vc_single_image media=”2168″ media_lightbox=”yes” media_width_percent=”100″ uncode_shortcode_id=”101646″][vc_column_text uncode_shortcode_id=”195261″]Photo 14. The Harvard Healthy Eating Plate is the latest update of the USDA\u2019s 1992 Food Guide Pyramid.<\/strong> Developed by researchers at Harvard, this nutritional model has been translated into 25 languages and offers a simple, intuitive visualisation of healthy eating principles. It highlights the key food groups and reflects current scientific knowledge. Copyright \u00a9 2011 Harvard University. For more information about the Healthy Eating Plate, please visit The Nutrition Source<\/em> website from the Harvard T.H. Chan School of Public Health: www.thenutritionsource.org<\/a> and Harvard Health Publications: harvard.edu<\/a>.<\/p>\n
The strength of your immune system isn\u2019t determined solely by genetics or luck \u2013 it largely depends on your daily habits and lifestyle choices. What you eat, how you sleep, how active you are and how you manage stress all influence your body\u2019s ability to fight infections and maintain internal balance. A healthy lifestyle isn\u2019t about short-term fixes, but long-term, conscious decisions that shape both physical and mental well-being. So, what steps can you take to effectively strengthen your immune system and improve your quality of life?<\/p>\n
How can you lead a healthy lifestyle?<\/strong><\/p>\n
Supporting your immune health means adopting a lifestyle rooted in balance \u2013 a wholesome diet, moderate physical activity<\/strong>, a consistent circadian rhythm<\/strong> and effective stress management<\/strong>. Key pillars of a healthy lifestyle also include avoiding substances that weaken the immune<\/strong> system <\/strong>and raise the risk of numerous diseases, particularly cardiovascular conditions.<\/p>\n
Nutrition plays a fundamental role in building immune resilience and maintaining overall health, especially that of the digestive system. The gut microbiota is one of the essential elements of a properly functioning immune system \u2013 your diet should include enough fibre, probiotics and prebiotics<\/strong> to support microbial balance. Eat plenty of vegetables and antioxidant-rich foods, as well as fermented dairy products such as natural yoghurt and kefir, which help maintain a healthy gut microbiota.<\/p>\n
Adequate protein<\/strong> intake is just as important \u2013 it supports the regeneration and construction of immune cells. The standard requirement is around 0.9\u20131.5 g per kg of body weight, but this may increase with higher physical activity levels. Maintaining a healthy body weight is also vital \u2013 both underweight and overweight\/obesity can weaken the immune system and increase vulnerability to infections and cardiovascular disease.<\/p>\n
Don’t forget about vitamin D3<\/sub><\/a>, a nutrient commonly deficient in many populations. Low levels can impair immune responses, so supplementation should be considered during the autumn and winter months, based on individual needs. When taking antibiotics, always follow medical advice and remember to use probiotic support to protect your gut microbiota.<\/p>\n
Don\u2019t wait for health problems to arise \u2013 invest in your wellbeing today!<\/strong><\/p>\n
Book your consultation<\/a><\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"
The immune system is indispensable to our survival. Its primary function is to constantly monitor the organism to identify pathogenic agents (pathogens) and to differentiate between own (host) cells and foreign cells, and also cancer cells. Thanks to its constant activity, the organism is capable of defending itself against infections and diseases.<\/p>\n
What we eat affects the functioning of each cell of the human body. Of course, the same applies also the cells forming part of the immune system. Diet is then one of environmental factors that can have a significant impact on our immune system.<\/p>\n","protected":false},"author":1,"featured_media":2165,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[],"class_list":["post-1262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\n