Our body has to maintain a very important balance. This balance, which can be affected by internal and external factors, also means that our body must keep itself in a healthy condition. Among the primary causes of disrupted body balance are changes in temperature. Our bodies need to metabolically adapt to temperature changes. A metabolic adaptation process requires some lifestyle habits and a healthy diet which focuses on energy. Among the most important systems which are prone to deteriorate due to temperature changes is the immune system. The importance of a strong immune system can be better understood when we know the functions of it. Our immune system destroys the cells that have gone out of control and protects us from bacteria, viruses and fungi which cause infections. At the same time, it breaks down old cells to make room for new ones. That’s why our immune system is of vital importance. Cold weather has an impact on it, in that cold is a suitable medium for microbes to thrive. A lack of air circulation means faster reproduction for microbes. In addition to this, research shows that microbes move faster in winter, while our immune system works more slowly than usual. A slowing down of the immune system can manifest itself as fatigue, inflammations, herpes, wounds and many other phenomena. So what precautions do we need to take? Here are the answers...
Health recommendations for winter months
The precautions for winter time can be listed as follows:
- Before anything, we need to prioritize a regular, balanced and a varied diet in winter.
- Water consumption is important in winter, just like it is at every other time. Therefore, you need to drink 2-2.5 liters of water every day.
- Regular sport activities means a healthy winter and an immune system that is in good order. Sport has many benefits for our body, among which there is the advantage that the natural micro damages which occur in our bodies during exercise are vitally important for the activation of immune system cells.
- It should not be forgotten that cold weather is a very suitable medium for microbes to thrive. Therefore we should regularly wash our hands and air out our living spaces.
- For a strong immune system, it is also very important to have regular and quality sleep, which we should get in a dark and quiet room, with no technological devices in it.
- Recent research shows that there is a strong connection between the digestive system and the immune system. This means it is very important to consume food which is good for intestinal health. Good examples for this are probiotic foods.
- Short-term stress plays a significant role in terms of activating immune system cells. However, constant and intense stress has a big impact on the immune system. Therefore, stress-inducing issues must be resolved.
- We should also pay attention to vitamin and mineral intake. To achieve these, we should consume foods that are rich in terms of vitamins A, B, C, D and E.
- There are many disadvantages brought on by alcohol and cigarettes, not to mention their destructive affects on the immune system.
- Food like vegetable soup are very important in winter in terms of fluid and vegetable intake.
- Fruits and vegetables rich in vitamin C should be consumed in order to increase the body’s resistance.
- Consuming legumes, which are the essentials of winter time, 2-3 times a week is also important.
- Magnesium and iron intake are very important for supplementing the body’s strength during winter.
- A lack of sunshine during the winter months means that we need to spend as long as we can in the sun, whenever we can find it. We also need to consume foods that are rich in vitamin D.
- Omega-3, which we can find in walnuts, fish, linseed, nuts and almonds, is also vital for our mental and general well-being in winter.
These articles may also be of interest to you:
Foods You Need to Eat the Most in Winter
Protection from Illnesses During Winter