Quitting smoking and limiting alcohol consumption are also critical. Even moderate alcohol consumption (more than two glasses of wine per week) reduces the activity of macrophages, the cells that destroy pathogens. Smoking also damages the cilia in the airways, increasing the risk of infection.
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Vitamin D is one of the most important regulators of the immune response. During the winter months, its levels drop in 80% of people living in northern latitudes. It is recommended to check 25(OH)D levels once a year, and if deficient (below 30 ng/ml), take supplements as prescribed by a doctor—usually 1000–2000 IU per day.
Hydration is another underrated factor. Water is involved in the transport of nutrients and the elimination of toxins. A lack of fluid slows metabolism and reduces the effectiveness of the lymphatic system. The target volume is 30 ml per 1 kg of body weight (excluding coffee and tea).
Don’t forget about hardening—but wisely. A contrast shower (alternating warm and cool water) stimulates circulation and strengthens thermoregulation. Start with 10 seconds of cold water and gradually increase the time. However, if you have chronic conditions, consult a doctor.
Ultimately, immunity isn’t a “switch” that can be activated overnight. It’s a complex system that requires daily care. But even small changes—regular sleep, vegetables for dinner, a 30-minute walk—can produce noticeable results in just 2-3 weeks.