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Doctors point out that the cold weather itself does not weaken your immune system, but the conditions associated with it can make you more susceptible to viruses and seasonal respiratory infections.
Dr. Chun Tang, GP at Pall Mall Medical explains that, ‘during winter, we spend more time indoors with others, which makes it easier for germs to spread.
In addition, cold air can dry out the mucous membranes in the nose and throat, reducing their ability to trap and fight bacteria and viruses. Lower exposure to sunlight can also reduce vitamin D levels, which are essential for immune health.”
Here are the most important natural remedies that can be used especially by people with weakened immune systems who are more vulnerable in the colder months, such as the elderly, young children, pregnant women and those with chronic conditions such as diabetes, asthma or diseases by heart
1. Try to sleep 7-9 hours a night
“Try to get a consistent, quality 7-9 hours of sleep each night and try to maintain a regular sleep schedule, even on the weekends,” advises Dr. Tang.
“Sleep is when your body repairs itself and produces cells and antibodies that fight infection, so chronic sleep deprivation can reduce the production of these vital cells, making it harder for the body to prevent disease,” argues the specialist.
2. Minimize stress
Consider practicing mindfulness, deep breathing, or meditation to alleviate stress, as it can compromise your immune system.
“When you’re stressed, your body releases cortisol, a hormone that can suppress immune function if levels stay high for too long,” she explains. Tang.
“Chronic stress also promotes inflammation, which can further weaken the body’s defenses. Managing stress through activities such as exercise, meditation or even a relaxing hobby can significantly support your immune health,” he says.
3. Provide adequate heat sources
“As the temperature drops, keeping warm in the winter months can help prevent colds and flu. Try swapping your regular comforter for a heated blanket or choosing a self-warming mattress, but be sure to follow the instructions on how to use it safely.
Warming up your hands and feet can also be a great way to fight the cold, especially if you’re going outdoors, the specialist recommends.
4. Consume foods rich in vitamins and antioxidants
“Citrus fruits like oranges and lemons provide vitamin C, which supports immune function, and green leafy vegetables like spinach and kale are loaded with vitamins A and E,” says Tang.
“Probiotic-rich foods like yogurt and fermented foods like kimchi can improve gut health, which is closely related to immunity. According to the doctor, nuts, seeds and fish provide zinc and omega-3 fatty acids, both of which are important for fighting inflammation.
“Take key vitamins, including C and D, and zinc, which are especially beneficial for immune health,” suggests Tang.
5. Stay hydrated
“Even in the winter, drinking water helps keep your immune system functioning well,” says Tang. Besides, hydration is important for your body to recover, in the context of a seasonal virus.
Fever, sweating and loss of appetite are common symptoms of flu and colds. So, don’t neglect the importance of hydration.
Water is the most accessible option, which also acts as a natural detoxifying agent for the body. If you like more aromatic drinks, you can choose herbal teas, water infused with fresh fruit or natural juices without added sugar.
Source: www.doctorulzilei.ro
