Cardiologist Gulnara Orlova has warned that regular sleep deprivation weakens the immune system, and that proper rest and a consistent routine will do more good than trying to quickly boost the body's defenses with medication. She made the comments in an interview with the Russian broadcaster RT.
According to Orlova, adults need seven to nine hours of sleep a night, and should go to bed and wake up at the same time each day. She said it is not possible to make up for a week's sleep deficit over the weekend, and that a disrupted schedule needs to be corrected gradually instead.
Vitamins Without a Deficiency Offer No Extra Protection
Orlova also cautioned against taking vitamins without a confirmed deficiency. She explained that most people already get the vitamins they need from food, and that taking supplements without medical guidance does not add any extra barrier against viruses. In some cases, she said, it can even be harmful.
The cardiologist added that colder weather should not become an excuse for a sedentary lifestyle. She recommended starting with walks and gentle exercise, then gradually increasing the intensity as the body adjusts.
Vaccination and Hygiene Advice
Ahead of the season when viruses spread more actively, Orlova advised people to check their vaccination status and get a flu shot in advance. She pointed out that garlic, ginger and lemon do not prevent infection, and that antibiotics act against bacteria rather than viruses, so they are not effective against colds or flu. She also stressed the importance of regular handwashing and ventilating indoor spaces.
Orlova is a cardiologist who has previously commented publicly on sleep, immunity and seasonal health issues in Russian media.
Earlier Advice on Sleep Loss
Russians were previously told how to soften the effects of sleep deprivation on the brain, including the memory and concentration problems it can cause. According to that earlier guidance, physical exercise can help after a period of extreme sleep loss.
