2023-09-24 16:45:00
To strengthen your immune system before winter, you need to get a flu shot Photo: Denis Morgunov © URA.RU
To strengthen your immune system, you should pay attention to your daily routine and nutrition. Sleep should take from six to eight hours per day. URA.RU provides information on how to prepare your immunity for winter in the fall.
Don’t forget about vitamins
It is important to remember that vitamins do not accumulate in the body, but are immediately absorbed, so in the fall you need to eat vegetables and fruits in large quantities. It is worth paying attention to citrus fruits, kiwi, and sweet peppers, as they contain vitamin C, which is essential for strengthening the immune system. B vitamins are responsible for the nervous system, skin condition and much more. Group B foods include fish, meat, dairy products, eggs and grains.
Replenish iron deficiency
If iron is deficient, this can cause a decrease in the level of hemoglobin in the blood, which will lead to a deterioration in the supply of oxygen to cells. This is fraught with consequences in the form of rapid fatigue, a constant feeling of weakness, dizziness, and pallor. Iron is found in meat, liver, seafood, eggs, apples (with peel).
Include fermented milk products in your diet
In the fall, you need to increase your consumption of fermented milk products with beneficial bacteria (probiotics). The intestinal microflora plays a big role in the body’s resistance to infections.
Pay attention to the liver
The liver does not need to be overloaded with heavy and fatty foods. For example, smoked meats, fatty pork or beef, fried foods, sweets and alcoholic drinks. In autumn, it is necessary to pay more attention to whole grain porridges and dried fruits (raisins, dried apricots, figs), which are rich in magnesium and potassium. Meat eaters should switch to rabbit or chicken meat. Sea fish will be useful, as it is rich in iodine, and this is important for the health of the thyroid gland.
Correct daily routine and nutrition
The body needs to be given proper rest. Sleep should last from six to eight hours, as it can strengthen the immune system. It is also worth paying attention to nutrition. In the fall, porridge with fruit or dried fruit, as well as a cup of green tea, will help you recharge in the morning. The ideal diet is considered to be: breakfast between seven and nine o’clock in the morning; lunch is between 15 and 16 hours, and a light dinner should be eaten no later than 3 hours before bedtime.
News on the topic
Flu vaccination
According to epidemiologists and infectious disease specialists, the first waves of morbidity begin in early November. For the body to fully develop specific immunity from the moment of vaccination, at least three weeks must pass.
Temper yourself, move more and pay attention to personal hygiene
To strengthen the immune system, it is necessary to increase physical activity. For example, jogging in the morning, walking before bed, or working out in the gym. Don’t forget about the rules of personal hygiene. When you return home, you need to wash your hands with soap, even if they are not dirty anywhere. A large number of germs are found on common objects: handles and handrails, banknotes, shopping carts. It is important to rinse the nasal cavity with a solution of sea salt in the fall to get rid of microbes that have entered the nasal mucosa.
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To strengthen your immune system, you should pay attention to your daily routine and nutrition. Sleep should take from six to eight hours per day. URA.RU provides information on how to prepare your immunity for winter in the fall. It is important to remember that vitamins do not accumulate in the body, but are immediately absorbed, so in the fall you need to eat vegetables and fruits in large quantities. It is worth paying attention to citrus fruits, kiwi, and sweet peppers, as they contain vitamin C, which is essential for strengthening the immune system. B vitamins are responsible for the nervous system, skin condition and much more. Group B foods include fish, meat, dairy products, eggs and grains. If iron is deficient, this can cause a decrease in the level of hemoglobin in the blood, which will lead to a deterioration in the supply of oxygen to cells. This is fraught with consequences in the form of rapid fatigue, a constant feeling of weakness, dizziness, and pallor. Iron is found in meat, liver, seafood, eggs, apples (with peel). In the fall, you need to increase your consumption of fermented milk products with beneficial bacteria (probiotics). The intestinal microflora plays a big role in the body’s resistance to infections. The liver does not need to be overloaded with heavy and fatty foods. For example, smoked meats, fatty pork or beef, fried foods, sweets and alcoholic drinks. In autumn, it is necessary to pay more attention to whole grain porridges and dried fruits (raisins, dried apricots, figs), which are rich in magnesium and potassium. Meat eaters should switch to rabbit or chicken meat. Sea fish will be useful, as it is rich in iodine, and this is important for the health of the thyroid gland. The body needs to be given proper rest. Sleep should last from six to eight hours, as it can strengthen the immune system. It is also worth paying attention to nutrition. In the fall, porridge with fruit or dried fruit, as well as a cup of green tea, will help you recharge in the morning. The ideal diet is considered to be: breakfast between seven and nine o’clock in the morning; lunch is between 15 and 16 hours, and a light dinner should be eaten no later than 3 hours before bedtime. According to epidemiologists and infectious disease specialists, the first waves of morbidity begin in early November. For the body to fully develop specific immunity from the moment of vaccination, at least three weeks must pass. To strengthen the immune system, it is necessary to increase physical activity. For example, jogging in the morning, walking before bed, or working out in the gym. Don’t forget about the rules of personal hygiene. When you return home, you need to wash your hands with soap, even if they are not dirty anywhere. A large number of germs are found on common objects: handles and handrails, banknotes, shopping carts. It is important to rinse the nasal cavity with a solution of sea salt in the fall to get rid of microbes that have entered the nasal mucosa.
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