Doctor Tells Whether it is Possible to Strengthen Immunity With Sleep and Nutrition

Simple and well-known things can improve the resistance of the immune system – this is how Oleg Shvets, a physician and president of the Association of Nutritionists, formulates his postulates.

“Simple and well-known things can improve immunity resistance. These are healthy sleep for at least seven to eight hours, adequate exercise, minimizing stress, and a healthy diet,” he says.

According to Shvets, the following foods are useful for strengthening the immune system:

Citrus fruits – tangerines, oranges, grapefruits, lemons. Such fruits are an excellent source of vitamin C, and, in addition, their appearance and aroma lift the mood, which is depressed on cold autumn days.

Blueberries. This is one of the foods that is a champion in terms of antioxidants, beneficial vitamins, and minerals.

Spices and herbs. Ginger helps fight harmful bacteria and can also reduce inflammation. Garlic is an important source of calcium, and magnesium, and neutralizes bacteria and fungi. Ginseng, which has been used in Oriental medicine for centuries, increases the number of immunoglobulins in the body, which can reduce inflammation.

Lard. This favorite product of Ukrainians contains a lot of monounsaturated fatty acids, which have anti-inflammatory effects. Lard supplies the body with zinc and vitamin E, which strengthens the immune system.

Hot drinks. Green tea is extremely useful, and rich in antioxidants and flavonoids that fight bacteria and viruses by stimulating the production of immune cells. Coffee is useful if you know the measure – drink no more than two or three cups a day. Coffee contains magnesium, which is important for the immune system, and antioxidant substances called polyphenols.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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