Strengthen the immune system naturally: how to do it in just a few weeks

To strengthen the immune system there is no superfoods that matters, if our lifestyle then goes in the opposite direction. And this is the battle of Carlotta Gnavi – pharmacist, expert in complementary medicine and widely followed science communicator on the web – who decided to explore the topic in depth in the new one Superimmunity. How to boost your defenses to protect yourself from viruses, bacteria and tumors (Piemme editions, 320 pages, 18.90 euros, in bookstores from October 1st). Because in reality, «today we have many tools to take care of ourselves, with scientifically proven results, but few people really know them and doctors who recommend them are still very rare. When, often, they would even be of fundamental support in combating ongoing pathologies and supporting therapies.” And so his holistic approach – from sleep to diet, from supplements to physical activity – is summarized in a program of just six weeks. To gradually learn the fundamental rules that ensure an efficient immune system, good overall health and therefore general well-being. Here’s what it’s all about.

Strengthen your immune system in 42 days

“In the first weekwe focus on “cleaning the pantry”: that is, we eliminate pro-inflammatory foods such as gluten and dairy products, rich in casein, and enrich the cuisine with those that support the immune system such as pseudo cereals, including buckwheat, millet, sorghum to be consumed in rotation”, explains Carlotta Gnavi. “In the second weekwe deal with detoxification. After having explored the harmful effect of heavy metals, pesticides and toxic substances that we encounter every day, I propose a liver purification program, for example by taking milk thistle. In the meantime, we also learn to recognize the sources of these harmful substances, present for example in some household or personal hygiene products, and we learn to avoid them.” And again: «The third week is dedicated to physical movement, a topic that is often misunderstood. In fact, many believe that the more you train, the better you feel, but excessive exercise can lead to a temporary weakening of the immune system, the so-called openwindow. The goal is to find the right balance: moving yes, but in a way suited to our physical state.” There fourth week it is instead centered on sleep, complete with «routine sweet dreams”, while in the fifth you learn to manage stress and nurture positive emotions. Because “the constant release of cortisol, the stress hormone, can depress the immune system, while positive emotions can even improve our ability to resist infections.” And here we are finally sixth weekthat of empowerment. «After having consolidated the foundations, we can take a further step forward, integrating practices and substances that strengthen the immune defenses even further, such as medicinal mushrooms. Which not only help prevent seasonal illnesses such as colds, but can improve cognitive functions and promote the healing of stressed organs, such as the stomach.”

Five good rules for facing autumn

Buckwheat porridge, gluten-free

Elena_Danileiko

If maintaining a correct lifestyle is always essential, the issue becomes crucial when the seasons change. Especially now, with the arrival of the cold weather with the ailments it brings. This is why we asked Carlotta Gnavi for some more strategies to face autumn. It’s worth taking note.

• «Green teaknown scientifically as Camellia sinensis is a powerful immunomodulator, anti-inflammatory, antiviral, fibrinolytic and anticancer. The recommended dose is four cups a day – preferably not in the evening due to the presence of theine, which can interfere with sleep – and to maximize its benefits it must be prepared correctly: the water temperature must not exceed 80°, the infusion lasts two minutes”
• “A’anti-inflammatory and detoxifying nutrition involves some general rules. It is essential to limit ultra-processed foods as much as possible, which often contain gluten and casein, two proteins that inflame the intestine. Refined carbohydrates and omega-6-rich vegetable oils should also be avoided, as they contribute to inflammation. Instead, it is preferable to enrich the diet with good fats such as extra virgin olive oil, coconut oil, butter from pasture-raised cows and other healthy fats.”
• «Another crucial point is the thorough cleaning of fruit and vegetables to eliminate pesticides and harmful chemicals. Using a baking soda solution (one tablespoon per gallon of water) and washing food for at least 15 minutes can significantly reduce pesticide residues, between 60% and 90%. Preferring organic products is also always a safer choice to minimize exposure to these substances.”
• “There vitamin D plays a fundamental role in strengthening the immune system, protecting not only from bacterial and viral infections but also from tumors. During the winter months, when sun exposure decreases, it is essential to supplement vitamin D, preferably combined with vitamin K2, to maintain adequate levels in the blood. Carrying out regular blood tests is important to monitor vitamin D levels and adapt supplementation according to individual needs.”
• “THE medicinal mushrooms deserve special mention. These mushrooms, such as reishi and shiitake, have been studied for their extraordinary therapeutic properties. Reishi, for example, contains over 400 active ingredients and acts as an immunomodulator and adaptogen, helps manage stress and promotes tissue repair. Furthermore, it supports neurogenesis, the creation of new neurons, and prevents cognitive decline. Medicinal mushrooms, to be taken in the form of supplements, are also antioxidant, antiviral and antibacterial. It is important to choose high quality products, grown in controlled environments to avoid the presence of toxins. Concentrated formulations should be preferred, combining different types of mushrooms to enhance their effectiveness thanks to a synergistic effect. Before starting supplementation with medicinal mushrooms – 2 or 3 half gram capsules per day – I recommend purifying the liver with specific remedies such as milk thistle, preferably in the form of well-absorbable formulations, such as liposomal nanoparticles. After a purification period, you can proceed with the introduction of mushrooms, consulting a doctor especially if you are taking medications to avoid possible interactions.”