Autumn demands attention with immunity; see 5 tips

The dry climate and lower temperatures contribute to the appearance of certain diseases. Some cures help strengthen immunity

Long before the onset of winter, immunity already requires increased attention. This is because the beginning of autumn, on March 20, marks the change in temperature and the drop in relative humidity. The conditions can aggravate some illnesses, mainly allergies and respiratory syndromes, such as flu and colds.

Also, other problems become more frequent during the season. This is the case with irritation, itching and dry eyes, as well as viral diseases, as people tend to seek shelter indoors, due to lower temperatures.

“This is one of the busiest seasons for immunity. With warmer temperatures, we are less susceptible to sun exposure, which can interfere with our vitamin D levels, making us more tired and unwell. low, maintaining an active life and a healthy routine can become even more difficult, directly interfering with the proper functioning of our immune system,” points out Carol Tavares, nutritionist at Vitamine-se.

5 tips to keep immunity high during the autumn

Those who believe that, to keep immunity up to date, just insert an extra dose of vitamin C in your menu are wrong. In reality, there are several factors that interfere with the proper functioning of our immune system, which, due to its complexity, requires daily care, throughout the year, and not just in autumn.

Carol gives 5 tips for those who want to pay more attention to immunity:

1. Practice physical exercises

Studies indicate that including at least 150 minutes of moderate exercise a week on a regular basis helps reduce inflammation, as well as promote the regeneration of immune system cells. Practicing physical exercises also reduces the production of cortisol, the stress hormone that impairs the proper functioning of the immune system, as well as improves circulation, which facilitates the movement of immune cells throughout the body.

2. Maintain a balanced and colorful diet

Include fruits and vegetables of various colors in your meals. In this way you will consume more nutrients, such as vitamins, minerals and polyphenols, with an antioxidant action, helping the correct functioning of the immune system.

Additionally, the nutritionist points out a few key nutrients with proven immunity benefits:

• C vitamin: thanks to its antioxidant capacity, it protects the defense cells from damage and helps reduce the release of substances that promote inflammation.
• Vitamin D: stimulates the proliferation of defense cells and the production of antibiotic substances.
• Zinc: it helps in the formation and functioning of cells of the immune system, stimulates the production of anti-inflammatory substances, inhibits the functioning of inflammatory cells, as well as fighting free radicals, thanks to its antioxidant action.
• Selenium: with antioxidant and anti-inflammatory properties, selenium helps in the correct functioning of the immune system, helping to fight free radicals and reducing the production of inflammatory substances.
• Magnesium: helps in relaxation of the body, for a good night’s sleep, key factors for the proper functioning of the immune system.
• Yeast beta-glucan: prepares and “trains” defense cells to react more quickly when viruses or bacteria are detected.

3. Hydrates

Without adequate hydration, the supply of nutrients to the immune system can be compromised, directly impacting its functioning. Furthermore, our lymphatic system, responsible for eliminating waste, germs and toxins, also depends on water to function properly.

4. Manage your stress

Controlling our emotions is important not only for well-being, but also for the proper functioning of the immune system. That’s because prolonged stress chronically elevates cortisol levels, a hormone that keeps our bodies alert to fight or flee in a dangerous situation. By kicking into action, the hormone prevents the immune system from responding before the stressful event is over.

However, when cortisol levels are consistently high, as is the case with chronic stress, the immune system cannot act to protect the body from potential threats and disease. “Therefore, try to manage stress by including short breaks in your routine, as well as activities that feel good. It is worth meditating, doing yoga, exercising, having dinner with friends, a good book or movie, and spending time quality with the family,” says Carol.

5. sleep well

A good night’s sleep is important for both health and immunity. This is because when we sleep, in addition to recovering the tissues, some of the defense cells are activated to fight the possible diseases they cause.

On the other hand, when we don’t get enough sleep, our immune systems can take a toll, leaving us more susceptible to harmful invaders and disease. Additionally, sleep deprivation also raises levels of the stress hormone cortisol, which, as mentioned, also impairs our immunity.

To ensure quality sleep, Carol recommends turning off electronic devices at least two hours before bedtime and avoiding stressful books or conversations. The professional reminds that keeping immunity high is a great way to avoid illness all year round.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.