Russian Physician Offers Practical Autumn Tips to Boost Immunity
Published By Regional Desk
Diet and Nutrition Foundations
Al-Ghad, a Jordanian newspaper, reports that Russian physician Daria Bogomolova has outlined several simple ways and daily habits that can help support the immune system and keep the body active during autumn.
She said, “Following a balanced diet, engaging in physical activity and getting enough sleep all help support the immune system as winter approaches,” the physician said.
Bogomolova added that maintaining an effective immune system requires following several key principles, starting with a varied and balanced diet that plays a crucial role in regulating the body’s natural immune response, enabling it to recognise and neutralise foreign substances such as pathogens.
To achieve this, she recommended the Harvard Healthy Eating Plate method: mentally divide a 22–23‑centimetre plate into four sections, filling half with vegetables and fruits, one quarter with animal or plant‑based proteins, and the remaining quarter with complex carbohydrates.
Vaccination and Stress Management
The physician also highlighted the importance of vaccination in supporting the immune system, noting that it helps reduce the likelihood of serious illness or prevent it altogether.
She recommended learning stress‑management techniques, explaining that chronic stress weakens the immune system and its ability to fight infections.
She said, “To reduce stress, it is helpful to set aside 10–15 minutes each day for relaxation techniques, such as meditation or breathing exercises. If you cannot manage stress on your own, it is advisable to seek help from a doctor or psychotherapist,” she said.
Sleep, Exercise and Immune Function
Bogomolova stressed the importance of getting enough sleep and exercising regularly, noting that insufficient sleep reduces the activity of natural killer cells, which protect the body against viruses and the development of malignant tumours.
She further emphasised the role of physical activity, recommending activities such as swimming, running or walking for approximately one hour, three to four times a week.
Exercise supports cardiovascular function, improving blood flow to all organs and tissues, which allows oxygen and nutrients to reach cells more quickly, including immune cells, thereby improving their efficiency.
