The winter and autumn months bring with them frequent colds and flu , so it is necessary to pay special attention to strengthening our immunity . The reasons for more frequent colds in this period are not only lower temperatures that attack our immune system , but also the fact that during this period we spend more time indoors with other people, so viruses are more easily transmitted.
We have prepared a short guide for you with some useful tips that can help you stay healthy and productive during the fall and winter.
Take care of your diet
A healthy and varied diet is very important in order to stay healthy, and this is especially pronounced during the winter months. It has been proven that the use of foods such as ginger, lemon and yogurt for immunity have many positive effects . Try to take them in slightly larger quantities during this period in order to successfully deal with cold viruses.
Citrus fruit as a natural guardian of immunity
Citrus fruits lemons, grapefruit, tangerines and oranges are an essential part of your diet during the months in which we are particularly sensitive to viruses and infections. It contains an abundance of vitamin C and as such is valuable in protecting and strengthening our immunity . It is recommended to take at least one glass of squeezed juice every day, and you can also use lemon as a tea supplement.
Kiwi is recommended, which is extremely rich in vitamin C, but also berries – strawberries, blueberries and raspberries, which contain a lot of antioxidants that protect the immunity and raise energy levels.
Enrich your diet with vegetables
Increased vegetable intake is also necessary in order to fight all the viruses that attack your immune system during this period. It is advisable to consume vegetables that are fresh and not cooked.
Cabbage is one of the healthiest types of vegetables, and the good news is that it is also available in winter. It is rich in vitamins and minerals and has a low caloric value. It has a strong antioxidant effect, so it is recommended to consume it on its own, but also as an addition to other dishes in order to increase the nutrition of the meal .
Root vegetables , which include carrots, beets, onions and garlic, are rich in fiber and vitamins C, B, and A and have antiviral and antibacterial effects. That is why they are also classified as food that has numerous benefits for our body.
Get enough fluids
Lack of fluid in your body leads to a drop in energy, a feeling of fatigue and weakened immunity, and this is something you definitely want to avoid during this period. Provide your body with enough water to cleanse toxins and bring enough oxygen to all the cells in the body. Water with the addition of lemon is also an ideal drink during this period.
By exercising to a stronger immunity
During the winter, we are usually less physically active, which is a serious threat to our body and health . Any physical activity, combined with a healthy diet and enough sleep will ensure our body to function properly.
During the cold months, our physical activity outside is limited, but gyms are a good way to make up for it. If for some reason you are not a fan of the gym, there are many exercises you can do on your own at home . They do not require too much time, so it is enough to dedicate a few minutes before going to work.
Winter can also be the right time to try some of the interesting indoor activities such as aerobics , Pilates or yoga. It is certain that you will feel much better, and your body and immunity will be grateful to you.
As you can see, there are many ways to stay healthy during both winter and autumn days. Find a way to enrich your diet with some of the foods from our list, dedicate yourself to some sport or other form of recreation, provide quality sleep and that should be enough to make you feel healthy and fresh during this period.