In the cold, our body is more susceptible to disease, but with some precautions it is possible to stay healthy
It is no exaggeration to say that health is more vulnerable in colder weather. The low air humidity contributes to this, favoring microscopic lesions of the mucous membrane of the nose and the respiratory system as a whole.
As pulmonologist Michelle Andreata explains, such a scenario favors the aggravation of pre-existing respiratory problems, such as asthma, rhinitis and bronchitis. Respiratory diseases also spread more easily as people spend more time indoors.
In view of this, the land you listened to two specialists and now indicates a list of winter health care. Take a look below and find out how to avoid the flu and colds.
1) Strengthen the immune system
The proliferation of the virus is great in the period, so one way to stay healthy is to strengthen the immune system. This involves taking care of your diet, which should be rich in nutrients, hydrating yourself properly, with about 2 liters of water a day, exercising regularly, getting quality sleep to recover your body, and keeping your vaccinations up to date, among other care.
2) Food
“Food plays a crucial role in strengthening the immune system. A healthy and balanced diet provides the nutrients necessary for its proper functioning,” emphasizes the pulmonologist.
He gives examples: Nutrients such as vitamins A, C and E, zinc and selenium strengthen the body’s defenses against infections. Antioxidants also protect cells from damage caused by free radicals.
Proteins act in tissue repair and construction. The healthy fats found in foods like avocados, olive oil, nuts and seeds contain omega-3 fatty acids, which have anti-inflammatory properties and can help regulate the body’s immune response.
3) Physical activity
Michelle Andreata confirms that regular exercise helps improve blood circulation, reduces stress and contributes to overall health.
The recommendation is to opt for activities in open and ventilated spaces, as they reduce the concentration of pathogens in the environment, and until 10am or after 5pm, due to the dry climate. All this, of course, if possible.
“However, in some situations, such as extreme cold or high air pollution, it may be more appropriate to practice physical activity indoors, but always well ventilated, with good air circulation,” he reflects.
4) Vaccination
Up-to-date vaccination is one of the pillars of strengthening the immune system and helps not only the individual himself, but the whole community. The measure can prevent a flu from getting worse and help contain the spread of viruses.
This year, the flu vaccination campaign has had low coverage across the country, which has prompted city halls in several cities to extend the coverage period. In the whole state of São Paulo, for example, the population will be able to be immunized until July 31st. And beware: the vaccine has already come out for everyone, not just the priority groups.
5) Maintenance of hydration
People are more prone to dehydration in the winter because lower temperatures make them sweat less and cause fewer changes in the body, which consequently decreases the feeling of thirst.
“Dehydration can affect our immune system, causing opportunistic diseases to appear or worsen. We get more headaches, our mouths become drier, we can experience more sleepiness, irritability, skin problems, trapped intestines and even fever” , says the doctor. So it’s important to drink water even when you’re not so thirsty: your body will thank you.
6) Protection from the cold
You might not even believe the adage that people are more elegant in the cold. But surely they should be hotter, no one can deny that.
Take advantage of winter to wear coats, overcoats, boots, hats, gloves and other accessories that warm up and give an extra touch to the look. This time of year, the order is to protect yourself.
7) Avoid agglomerations and closed environments
It’s not always possible, but when you can, avoid occupying environments with a lot of agglomeration. These spaces are ideal for the proliferation of respiratory diseases.
As for indoor environments, another tip is humidifiers. The equipment is an ally in places where the climate is drier.
Why do we feel more pain in the cold?
It’s not legend. “This happens due to the fact that blood vessels tend to contract to conserve body heat. This contraction causes a reduction in blood flow to certain areas, resulting in less oxygen and nutrients being delivered to the tissues,” explains orthopedist Daniel Oliveira, spine specialist.
Two other factors that contribute to this are the synovial fluid, responsible for lubricating the joint which, in cold weather, thickens, and the muscle fibers which shorten, limiting the joints. “At this time of year we also spend more time standing still, curled up and stiff. Even if we don’t notice it, we contract our muscles to warm up the body. All of this ends up causing discomfort, especially in the joints, shoulders, back , in the neck and extremities,” he adds.
So how to get rid of pain? The answer is simple: get moving! Oliveira points out that this is how muscles and joints stay flexible.
But before any activity it is essential to warm up the body and do not forget to stretch. If you still feel pain, seek an expert to investigate the cause and treat it properly.
Source: Terra
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.
