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The autumn-winter season is the time when the weather begins to change quite dramatically. First of all, this is due to a decrease in the average daily air temperature, a decrease in the number of sunny days, high humidity or, conversely, dry air.
During this period, our immune system undergoes a real test of strength, and the number of people who get sick with a cold, for example, increases dramatically. However, it would be a gross oversimplification to say that cooling or hypothermia of the body promotes infections in the first place.
It is important to know that microorganisms in general and viruses in particular “feel” very well even at low temperatures. It is for this reason that the greatest likelihood of viral infections occurs in autumn and winter.
It is important to know that microorganisms in general and viruses in particular “feel” very well even at low temperatures. It is for this reason that the greatest likelihood of viral infections occurs in autumn and winter.
At the same time, few people know that in autumn and winter there is also an increase in rotavirus infections of the gastrointestinal tract, which are characterized by general weakness of the body, vomiting and diarrhea. Experts believe that the main reason for such problems is the weak immunity of a person, which must be strengthened and prepared for everyone.
What to do and how to raise the body’s immunity? Why are you prone to frequent infections or colds? For what reason do you feel constant and unreasonable fatigue in the autumn-winter period? Where does such a “lethargy” of the body and a clear lack of energy come from?
It’s all to blame for weak immunity, which can even be in a person leading a healthy and active lifestyle. The way out of the situation is the proper functioning of our immune system – this is the only way to avoid diseases and frequent infections that worsen in the autumn-winter period.
At the same time, it will be a discovery for many that in order to strengthen the body’s immunity, it is not necessary to buy expensive drugs and multivitamins in pharmacies. Excessive financial expenses are not required, because strengthening the immune system can occur in completely natural ways.
Experts recommend following simple rules in food, habits, pastime, which do not require much effort from you and can be used by literally every person who cares about their health during this period.
So, how to strengthen the immune system? We note the key points and rules, including:
Without food, a person cannot live and work normally, while properly selected food is very effective in strengthening our immunity. At the same time, we are not talking about any particular diet, you do not need to make sacrifices and refuse the foods that you like best.
Simply include in your diet a few ingredients that are sure to have a positive impact on our health. So what should you eat? First of all, we must provide our body with vitamins A, C and E.
They are found, among others, in peppers, carrots, spinach, citrus fruits and tomatoes. Garlic has amazing properties, which has a bactericidal effect, as well as onions, which have long been known as a vegetable that successfully helps fight colds.
In autumn, it is highly recommended to drink plenty of healthy tea enriched with ingredients such as ginger, honey or lemon. Various types of infusions are also very good, for example, from elderberry or wild rose. An excellent option would be fruit and vegetable smoothies, which are a source of many vitamins and minerals.
In this regard, our possibilities are endless – we can prepare both vegetable and fruit drinks, combine ingredients, add honey or milk to them. Thus, we will not only strengthen our body, but also take care of the removal of toxins from the body.
You need to be able to relax – this must be remembered by all “workaholics” in the autumn-winter period of time. Leisure is extremely important, especially when the weather outside is changeable and the air is getting colder. It has long been proven that a restored and relaxed body is much less susceptible to infections.
So try not to overwork and get enough sleep. Let’s avoid the hustle and bustle, let’s take care of the right circadian rhythm and get rid of stress. Remember that the immune system cannot do everything on its own!
All stimulants, such as coffee, alcohol and cigarettes, negatively affect our health, including reducing the body’s immunity. They destroy trace elements and vitamins, which create a protective shield for the body.
Therefore, it is worth eliminating or significantly limiting their use so as not to weaken the immune system. As you can see, not only the weather can negatively affect our health – our choices and our habits also affect it.
What is immunity? What are the types of immunity? When we talk about immunity, we mean the ability of the body to actively and passively defend itself against all kinds of pathogens. In many ways, the success of this “event” depends on the proper functioning of the immune system, which consists of numerous organs responsible for the formation and maturation of immune cells.
These are, for example, the lymphatic organs, which include:
The immune system also includes the lymphatic vessels, the aforementioned immune cells, and the substances they produce.
Since the cells of the immune system have a relatively short lifespan (some of them only 36 hours), but they tend to renew themselves, their regeneration should be systematically supported. A person is born with innate immunity, called non-specific, and during life we acquire additional protection – acquired or specific immunity.
The body’s immunity in autumn and winter is subjected to great tests. The reasons are various:
These are just some of the factors that can negatively affect the functioning of the immune system, lead to a decrease in immunity and a weakened immune response.
Violation and weakening of the functioning of the human immune system is largely due to a change in weather, a drop in temperature, which, in turn, favors colds. As a result – the appearance of a painful cough, runny nose, fever, muscle pain, sore throat.
Rotaviruses also often appear during autumn days, which is manifested by digestive disorders such as diarrhea, abdominal pain and vomiting. Low immunity also predisposes to bronchitis, which can develop into pneumonia.
Autumn or winter, especially in the city, are not conducive to sports, and summer – to long walks. In winter or autumn, many of us spend less time outdoors, which is not only due to bad weather, but also, more and more often emphasized, to poor air quality in the city.
This is partly justified if we recall air pollution (“smog”), which is always more intense in winter. At the same time, this results in longer stays in heated, dry, often too sparsely ventilated apartments.
As a result, the possibility of the necessary hydration of the mucous membrane of the respiratory tract is limited. This, in turn, makes their cleansing function much less effective and they are more susceptible to viral infections.
In addition, on cold days, almost all of us begin to consume much less liquid than in hot weather. This is an additional reason for the drying of the mucous membranes and the slowing down of immunoexchange processes.
There are many more reasons for a decrease in immunity – this is an unhealthy lifestyle, and unhealthy habits, and low physical activity. All together, this is superimposed on our body and makes it especially vulnerable in the autumn-winter periods.
Decreased immunity is a global problem for all mankind, which has been exacerbated by the advent of coronavirus. Today, there is no one effective way to combat coronavirus, which is especially active in the autumn-winter periods.
People of all ages, healthy and chronically ill, pregnant women and even young children are susceptible to infection, as they are usually asymptomatic. However, it is worth supporting your body with proven methods.
How to improve immunity in winter? The first way is the right dose of movement and physical activity. In the conditions of home isolation and quarantine, this can be a little difficult, but not impossible. You can train at home using a computer or phone app, choose online classes or focus on personal training outside the apartment, including:
What strengthens the body and immunity? First of all, vitamins! Vitamin C, for example, is extremely important, as it has an antioxidant effect, therefore protecting cells and tissues from possible threats. It also has an immunostimulating effect, increasing the synthesis of prostaglandins and cytokines – substances involved in the immune response.
Since taking vitamin C supplements can be ineffective and long-term (and even harmful in excess), it is worth getting it in your daily diet. In large quantities, it is found in parsley, spinach, as well as cauliflower and white cabbage, kiwi and citrus fruits (oranges, lemons, grapefruits). Peppers and strawberries are also rich in vitamin C, as are many raw fruits and vegetables.
Vitamin D means strong bones, healthy skin, fewer infections and diseases in winter. The importance of vitamin D in strengthening the immune system and the awareness of the importance of getting it regularly, especially during the winter months, is growing every year.
Vitamin D is naturally produced by the skin when exposed to sunlight. In winter, this method of obtaining the vitamin by the body is ineffective, which is not surprising due to weather conditions.
Vitamin D is responsible for regulating the production of proteins that are involved in the destruction of pathogens. It also stimulates the differentiation of immune cells – monocytes, regulates the response of T-lymphocytes and the production of antibodies by B-lymphocytes.
To strengthen immunity in winter and get vitamin D, you should consume as much dairy products as possible and milk itself, eggs, oily sea fish, tofu cheese, mushrooms, natural vegetable oils and include olive oil in the diet.
Regular consumption of vegetables and fruits strengthens our immune system in many ways. It is also one of the best sources of beta-carotene, which is converted into vitamin A. Beta-carotene protects the immune system from free radicals, and vitamin A affects the integrity of the mucous membranes and mucus production.
Beta-carotene can be found in carrots, green vegetables like kale, spinach, broccoli, as well as apricots, pumpkins, mangoes, and sweet potatoes.
How else to increase the body’s immunity in the era of coronavirus? What else strengthens the body, besides vitamins and exercise? Zinc may be effective – some studies show that it can help relieve common symptoms of an infection and shorten the duration of the illness. It is found in legumes, nuts, grains, seafood, and meats.
Protein is the main building material in our body. For this reason, it is worth adding complete protein to your diet, such as eggs, fish, milk, beans, or nuts.
Drinking plenty of fluids and water helps prevent viral and bacterial infections. It is worth getting enough sleep and taking care of proper hygiene, avoiding stress and excessive fatigue. Together with frequent hand washing, following the recommendations of specialists and disinfecting the surfaces used, we increase the chance of avoiding infection with coronavirus and other diseases.
Anyone who wants to strengthen their immunity should be able to improve their health and relax properly. It is also important to follow simple rules here – less stress, more positive emotions, more sleep, the right choice of wardrobe.
The last moment is especially important in autumn, when the weather is very changeable. Mornings and evenings tend to be much colder than the middle of the day. That is why it is worth wearing several layers of clothing and constantly maintaining thermal comfort.
If we are talking about leisure and relaxation at home, you need to ensure that the temperature in the room remains constant and the air is properly humidified. Too dry microclimate can cause sore throat, sneezing, runny nose and cough.
When smog and smoke prevent us from breathing in the autumn-winter period, it is worth using air purifiers in the building, which remove bacteria, viruses, mold and fungi from it by filtering. This is a good solution for newborns who do not yet have natural immunity.
Hardening is a natural method that increases the efficiency of the body, which learns to adequately respond to sudden changes in temperature and adverse weather conditions. To increase immunity, the body should be systematically hardened, using various methods of cooling and warming the body.
At home, you can alternate between cold and warm showers. Regular visits to the sauna, during which the body heats up and then gradually cools down, increases the number of lymphocytes in the blood, which means it improves immunity. This improves the functioning of the circulatory system by constricting and dilating blood vessels. It also has a positive effect on the respiratory system.
Hardening of the body can also be carried out by soaking the feet in cold water or bathing at low temperatures in ponds. In addition to high disease resistance, the well-known “walruses” do not complain of rheumatism, their skin is younger and more elastic.
Remember, however, that this hardening method requires gradual preparation. Before embarking on such a hardening of the body, you should ask your doctor if it will be safe for you.
The last point is taking care of your mental health. It’s no secret that stress triggers the secretion of hormones, large amounts of which trigger inflammation in the body. Then there is a decrease in the number of white blood cells and a decrease in immunity, and the immune system is not strong enough to defend itself against microbes.
This process occurs with prolonged tension and stress. To deal with this, you can exercise, go to yoga, meditate, or talk to friends or a psychologist.
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