As autumn sets in, the air becomes cooler, the days shorter and less sunny. With the arrival of this season comes challenges to the body’s health: gagging, digestive problems, flu, allergies, and the temptation to spend more time indoors, eating unhealthy food.
A strong immune system is an important barrier to viruses and bacteria, but how do we strengthen it? Here are some tips to keep in mind during this period.
Eat immune-boosting foods
There’s nothing better than a tasty soup made with all the autumn vegetables. It provides a hearty intake of nutrients and fibre needed by the body.
The increasingly cold weather becomes a stressor for the body and weakens it. Eating healthy foods, citrus fruits rich in vitamin C, garlic, ginger, spinach, almonds helps strengthen immunity.
70% of the immune system is in the intestines, so take great care when eating probiotics, reduce the amount of processed foods and increase consumption of vegetables and fruit rich in antioxidants, which will protect against viruses.
Eating seasonal fruit and vegetables brings essential nutrients to the body. Apples are full of fibre, antioxidants and vitamin C, pumpkin is rich in fibre, vitamins A and C. Leafy green vegetables are rich in antioxidants, minerals and vitamins, nuts and seeds are excellent sources of healthy omega-3 fats and fatty acids.
Don’t give up exercise and time outdoors
Falling temperatures make us stay indoors more, but outdoor activities, hiking, cycling, jogging are good for our health. Spending at least 15 minutes a day outdoors in nature offers multiple benefits for the body: vitamin D intake, essential for immunity, reduced stress, lower blood pressure, improved concentration, mental health. Studies show that spending time outdoors reduces the risk of many diseases such as type II diabetes, cardiovascular disease, stress, high blood pressure, etc.
You don’t have to give up outdoor sports when the temperature drops outside, dress in layers and as thin as possible to allow sweat to evaporate.
Many of us are tempted to think that dehydration of the body can only set in in the summer when it’s hot, not when it’s cool outside. This is completely untrue, and when it’s cold we need as much fluids as possible. Feeling cold can dehydrate just like sweating on a hot summer day, as the body works to maintain heat. How much water you need each day depends on your height and weight, your health, your physical activity, your diet and the temperature and humidity in the air. A water intake of between 30-40 ml of water/kg body weight per day is recommended for proper hydration of an active body.
Turn to food supplements
For the immune system to cope with possible colds in autumn, the body needs an increased intake of vitamins and minerals. Vitamin A will strengthen the body and fight infections, it fights bacteria, viruses and other pathogens in the body, vitamin C stimulates the production of immune cells, fights viruses, bacteria and fungi, vitamin B3 helps boost immunity, vitamin E is a powerful antioxidant that helps the body fight infections, zinc helps the immune system function normally. Supplement your vitamin and mineral needs as needed with HRI-Vitalion Plus tablets, a herbal product that contains vitamins and minerals essential for proper body function.