The season brings a drop in temperatures and an increase in flu and colds. Find out how to prepare immunity for autumn
Next Wednesday, March 20, autumn begins. The season is known for the fall of leaves and fruits of some tree species, as well as the relative humidity of the air. Furthermore, the incidence of rain decreases and winds and fogs increase. Considering the characteristics of summer, the current season, these changes are sudden and can overload the immune defenses.
We know that it is essential to keep immunity high throughout the year. But in the coming days this could become even more important. That’s because autumn often brings with it a higher incidence of colds, flu and other respiratory illnesses, warns nutrition doctor Patrícia Santiago.
“Maintaining strong immunity helps protect the body from these pathogens and reduce the risk of getting sick. Additionally, changes in temperatures and weather conditions can cause stress on the body, making it more susceptible to infections,” he points out.
7 tips to prepare your immunity for the arrival of autumn
With this in mind, the specialist has listed some habits that can help strengthen the immune system. Watch:
- Balanced diet, as consuming a diet rich in fruits, vegetables, whole grains and lean proteins can provide essential nutrients for the immune system;
- Drink plenty of water, which helps keep immune system cells healthy and eliminate toxins from the body;
- Regular exercise, as regular exercise can strengthen the immune system, as well as contribute to the overall health of the body;
- Restorative sleep, since a good night’s sleep is essential for the recovery and regeneration of the immune system, thanks to the production and balance of some hormones such as GH, which in adults acts directly on immunity;
- Reduce chronic stress, as it can weaken the body’s defenses. Therefore it is important to practice relaxation techniques such as meditation, yoga or deep breathing;
- Avoid excessive alcohol consumption and smoking which can compromise the function of the immune system, making it less effective in fighting infections;
- Maintaining personal hygiene, such as washing your hands regularly, avoiding close contact with sick people and keeping environments clean – attitudes that can help prevent the spread of germs and infections.
Foods to include in your diet
Patricia emphasizes that maintaining a healthy diet helps strengthen the immune system. Therefore, the doctor with a specialization in nutrology lists the foods that should be on your plate in the coming months:
- Citrus fruits such as orange, lemon and kiwi, rich in vitamin C;
- Dark green vegetables, such as spinach and broccoli, are sources of essential vitamins and minerals;
- Garlic, known for its antimicrobial properties;
- Yogurt and other fermented foods, which contain probiotics that help gut health;
- Green tea, rich in antioxidants;
- Oil seeds such as almonds and chestnuts, which are sources of vitamin E;
- Lean proteins like fish, chicken and legumes.
The specialist also highlights the importance of staying hydrated by drinking water regularly. Additionally, it is essential to get enough sleep and manage stress, as sleep and stress have a negative impact on the immune system.
What to avoid to preserve your health during the autumn
On the other hand, the doctor also highlights what should be avoided so as not to put the body’s defenses at risk. Look down:
- Processed and ultra-processed foods, generally rich in saturated fats, added sugars and sodium;
- Sweetened beverages, such as soft drinks and processed juices;
- Trans fats found in fried foods and processed baked goods;
- Excess alcohol, which can damage the immune system and cause damage to the liver and other organs;
- Processed meats, such as sausages and bacon, as they are associated with a higher risk of chronic diseases;
- Foods rich in saturated fats, such as fatty meats and full-fat dairy products, in excess;
- Excess salt, which can lead to high blood pressure and other health problems.
- Smoking and exposure to secondhand smoke, which can weaken the immune system and increase the risk of cardiovascular disease and cancer.
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.
