How about bulletproof immunity


Cold and flu season runs from approximately October to May. The peak months for colds are December and January. Influenza infections peak in February and March. Leaving aside Covid, now (mid-February) we are in the most risky period when it is common to get sick with viruses that cause colds and flu.

If you want to help the body create a bulletproof and fully functional immunity, and thus prevent these unpleasant diseases, you should adopt these five things and implement them in your life.


Sleep affects almost all physiological functions in the body. It is therefore not surprising that sleep also supports the immune system. Researchers measured the sleep of 164 men and women for five days, and then exposed them to a cold virus. People who slept less than six hours a night before exposure to the virus were more than four times more likely to develop a cold. Although the increased risk was also seen in people who slept 6-7 hours, the jump in risk occurred when sleep time fell below six hours. [1]

It has been shown that less than 5 hours of sleep increases the probability of catching a cold by 45.2%. With more than seven hours of sleep, this probability is almost three times lower. How about treating yourself to an extra hour of sleep tomorrow?


Hardening brings benefits for a person not only from a physiological point of view ( see the article Mental benefits of cold therapy ).

If you want to take advantage of the positive effect of the cold and support your immunity, you don't necessarily have to go straight to swimming between ice floes. A 2016 study showed that taking a warm shower followed by a 30-90 second cold shower for at least thirty consecutive days reduced the likelihood of catching a cold by 29%. [2]

Limitation of processed foods

In the course of evolution, the immune system and intestinal microflora have developed a mutual relationship that works together to support each other. The importance of this interaction is clearly underlined by the fact that 70-80% of the body's immune cells reside in the gut. What we eat shapes the balance or imbalance of our intestinal microflora.

Industrial and highly processed foods contribute to disrupting the gut microbiome and can disrupt the immune system.

Excessive consumption of refined sugar, saturated fatty acids, salt, artificial sweeteners, or even some genetically modified plants can weaken immunity through various mechanisms through an increased amount of inflammatory molecules and oxidative stress. [3]

Excess consumption of these substances dampens our immune system's ability to respond to and ultimately control infections.


As is well known, movement and exercise acts as a modulator of the immune system. Of course, the exercise-related immune response depends on factors such as regularity, intensity, duration, and type of effort.

Physical activity has been consistently shown to dramatically reduce the risk of developing systemic inflammation, excess body mass, and noncommunicable diseases known to impair immune function. [4]

The most consistent evidence suggests that ~150 minutes per week of moderate-intensity physical activity is necessary to achieve optimal immune support. However, even vigorous physical activity has been shown to provide protection against viral infections. [4]

For example , a 2018 study of 1,413 people found that those who reported exercising at least three times a week were 26% less likely to catch a cold.

How does it work?

In summary, moderate-intensity physical activity stimulates an increase in the anti-pathogenic activity of the immune system in conjunction with a temporary increase in the circulation of key cells of the immune system. At the same time, there is a slight increase in stress hormones released from skeletal muscle, creating an anti-inflammatory environment several hours after exercise. Over time, these transient changes in immunity that occur after each moderate-intensity physical activity are thought to contribute to an improved immune response against infectious pathogens and protect against or alleviate the symptoms of infectious diseases. [4]

Vitamins and minerals 

Finally, these substances cannot be forgotten either. Some vitamins and minerals are essential substances for supporting not only the various layers of the immune system but also many interacting immune cells.

Vitamin C - Undoubtedly the best-known antioxidant, which has proven to be an essential helper in the prevention and fight against the most common diseases.

Vitamin D3 - Vitamin D is not actually a vitamin but a steroid hormone. However, it plays an important role in immunity. Low levels of vitamin D are associated with an increase in inflammatory cytokines and a significantly increased risk of pneumonia and viral upper respiratory tract infections. [5]

Zinc - Acts as a signaling molecule for immune cells and at the same time as a mediator of innate immunity. Zinc deficiency negatively affects the development of acquired immunity, as it prevents the growth and some functions of immune cells. [6]

Selenium - Strongly affects inflammation and immune responses. This study shows that the immune-enhancing properties of selenium in humans result, at least in part, from improved B and T immune cell activity.

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