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Winter is a time of snowy fun and fabulous miracles. And this is a real test for the body. Cold air, sudden changes in indoor temperatures, and lack of sunlight can affect the immune system. So what should you do in winter to support your body and protect it from catching a cold? Let's find out in this article.
Why do we get sick more often in winter?
On average, adults get the flu or ARVI about two to four times a year, and preschool children – up to nine times. Most of these diseases occur during winter or transition periods. And the reasons for this do not always lie in hypothermia.
Low temperatures are believed to activate viruses and bacteria. In addition, cold air reduces local immunity, making it easier for viruses to enter the body, for example, through the throat or nose. Even in winter, air humidity decreases - we spend most of our time in rooms with dry air, where ventilation is rarely carried out. As a result, viruses and microbes accumulate and affect us more often.
You can increase the body’s chances in the fight against germs and viruses. Moreover, using simple methods.
Vitamins for immunity
The human body does not produce most vitamins, but receives them from food. Normally, a balanced diet is enough to maintain the optimal amount of vitamins and strengthen the immune system. However, most often in winter our diet changes: seasonal fruits and vegetables disappear from it, we consume more fats and carbohydrates.
A nutritious diet containing foods rich in vitamins will help maintain your immunity in winter. In other words, in winter the whole family needs fruits, vegetables and other products just as much as in summer or autumn.
●Vitamin Chelps strengthen the immune system and alleviate colds. It is found in large quantities in rose hips, red sweet peppers, sea buckthorn, kiwi, sauerkraut and Brussels sprouts.
●Vitamin Aalso has a positive effect on the immune system, improves vision and blood circulation, and skin condition. Vitamin A is rich in beef liver, fish oil, eggs, cheeses and milk, carrots, pumpkin and sweet potatoes.
●Vitamin D- this is what we often lack in winter, although this vitamin also helps the immune system. It is found in egg yolks, fatty fish such as salmon, halibut or herring, and small amounts are also found in seeds.
●Zincparticipates in the production of antibodies, supports the immune system and makes it easier to cope with colds. Zinc is found in pumpkin seeds, seafood, beef, legumes and cocoa powder.
A balanced diet is a source of sufficient vitamins and minerals. A conscious approach to nutrition for the whole family can really help strengthen the immune system and protect against ARVI and flu. It’s also worth drinking more water - dry mucous membranes are less able to cope with the attack of microbes and viruses.
Daily routine and quality sleep
Nothing weakens a healthy body more than overwork and lack of sleep. Frequent overload, insufficient hours of rest and activity directly affect the immune system. As a result, the immune system, weakened by the wrong regime, is susceptible to attacks by viruses and bacteria. Here are some standard criteria that experts advise to follow.
● Wake up and go to bed at approximately the same time every day.
● About two hours a day are devoted to physical activity.
● It is worth spending several hours a day in the fresh air. With regular winter walks, you can strengthen your body by adding other activities, such as ice skating or swimming pool classes.
● Sleep in complete darkness, at least 7-8 hours for adults, about 10 hours for children, the bedroom is ventilated before bed.
Such healthy habits really improve the condition of the body - not only strengthen the immune system, protecting against diseases, but also simply improve the condition.
Hygiene and home care
ARVI and influenza are transmitted by airborne droplets, and also by contact. This means that after a trip on the bus, viruses and bacteria that provoke illness may remain on our hands. With dirty hands we can touch our nose or eyes, and then pathogens can enter the body.
Children spend most of their time in public places - schools or kindergartens. This means that they can also often come into contact with pathogens of ARVI and influenza. Of course, no one is protected from such risks, but adequate hygiene and home care can help reduce them.
●Wash your hands more often. Coming home from the street, before eating, before touching your face, after washing clothes, contact with money. It is important to tell children that washing their hands is important, and also show them how to do it correctly. By the way, Rospotrebnadzor specialists recommend washing your hands for at least 30 seconds.
●We carry out wet cleaning and ventilate the rooms. Thousands of microorganisms live in house dust, some of which we carry on outerwear. That is why it is important to carry out wet cleaning at least once a week. Ventilation helps fight viruses and bacteria in the air. And if someone in the house is already sick, it is simply necessary, and fresh air should be let in about 3-4 times a day for 10-15 minutes.
●A humidifier can help. In dry air, the mucous membranes dry out and lose their protective functions. Moreover, it is believed that bacteria and viruses multiply better in dry air. It is useful to maintain optimal humidity at home; a humidifier or folk remedies can help with this. For example, ordinary spraying of air with water.
Unfortunately, no one is immune from diseases in winter. But sometimes simple but regular steps help protect the body from the attack of insidious viruses. Enjoy the fabulous beauty and exciting fun this winter - and let illnesses pass by.