what you should know
- The cold starts in our area, and with it comes the season of illnesses like the flu, colds, COVID-19, and even allergies.
- Without question, one of the best ways to have a stronger immune system and help us avoid getting sick is to develop healthy habits that suit each person’s needs and personality. In addition to washing your hands, getting vaccinated, and taking care of yourself.
- The exact timing and length of flu season varies, but flu activity typically begins to increase in October, according to the CDC. In most cases, influenza activity peaks between December and February, but significant activity may continue into May.
The cold starts in our area, and with it comes the season of illnesses like the flu, colds, COVID-19, and even allergies.
Without question, one of the best ways to have a stronger immune system and help us avoid getting sick is to develop healthy habits that suit each person’s needs and personality. In addition to washing your hands, getting vaccinated, and taking care of yourself.
“The immune system protects the body from infection and disease; it fights everything from cold and flu viruses to serious illnesses such as cancer,” the CDC writes on its website. “Our immune system is complex, Affected by many factors. Other ways to strengthen your immune system include eating a healthy diet, being physically active, maintaining a healthy weight, getting enough sleep, not smoking and avoiding excessive alcohol consumption.” added.
The exact timing and length of flu season varies, but flu activity typically begins to increase in October, according to the CDC. In most cases, influenza activity peaks between December and February, but significant activity may continue into May.
In addition to influenza viruses, several other respiratory viruses spread during flu season and may cause symptoms similar to flu infections. These respiratory viruses include rhinovirus and respiratory syncytial virus, which are the most common causes of severe respiratory illness in young children. Other common respiratory viruses include human parainfluenza virus (HPIV), human metapneumovirus (HMPV), respiratory adenovirus, and human coronaviruses. We have more information about non-influenza respiratory viruses.
Here, we share some tips to help you keep your defenses strong during the fall and winter months. Remember, everyone’s body is different and it’s important to find a routine that works best for you.
Tips for having a strong immune system
Eat foods that support your immune system
- ginger
Ginger is a food that can help fight off a cold or flu because it has anti-inflammatory properties that can help reduce the inflammation that occurs when your immune system is compromised.
This plant can be digested in tea or in small amounts. lens Ginger alone or mixed with lemon juice, orange juice, turmeric, chilli and/or manuka honey.
2. Foods containing vitamin C
These include fruits such as oranges, grapefruits, strawberries, melons and kiwis. There are also red peppers, green peppers, broccoli, spinach, and general green leafy vegetables.
“Vitamin C is a powerful antioxidant, anti-inflammatory agent, and can strengthen the cells of our immune system,” immunologist Dr. Heather Moday noted on CNBC.
3. Water
Water is an essential liquid for the body, and the amount you drink depends on your activity and body shape. This helps the immune system have the ability to better fight disease because the body will be hydrated. The recommended amount is 8 cups per day.
4. garlic
According to Mount Sinai Hospital, there is evidence that garlic can help prevent colds. “In one study, people took garlic or a placebo supplement for 12 weeks during the cold season, from November to February. People who took garlic had fewer colds than those who took placebo. When they did catch a cold, People who took garlic “found their symptoms went away faster than those who took a placebo. “
5. In general, eat well and avoid certain “foods”
The most important thing is to give your body the food it needs and avoid those “foods” that weaken your defense system. For example, avoid large amounts of sugar, processed foods, and junk foods.
“Eating well means emphasizing eating plenty of fruits and vegetables, lean protein, whole grains, and more. Eating well also means limiting saturated fat, cholesterol, salt, and added sugars,” the CDC adds.
“A good diet can provide you with a variety of nutrients to support optimal immune function. Keep in mind that excess amounts of certain vitamins and minerals can be harmful. If you think you need nutritional supplements, talk to your medical practitioner health care providers,” the CDC warns.
Have healthy sleep habits
Sleep is one of the most important activities for maintaining health and a good immune system.
“There’s a lot of truth to the idea that sleep is the best medicine,” he told us daily health Dr. Filip Swirski, Professor of Medicine, Icahn School of Medicine at Mount Sinai, New York who studied the relationship between sleep and the immune system.
That’s why you have to find the habits that work best for you to improve your sleep. Here, we share some recommendations from the CDC:
- Always. Go to bed at the same time every night and wake up at the same time every morning, including weekends.
- Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
- Remove electronic devices such as televisions, computers and phones from the bedroom. Try not to use them at least 30 minutes before going to bed.
- Avoid large meals, caffeine and alcohol before bed.
- do not smoke.
- do excercise. Being physically active during the day can help you fall asleep more easily at night.
- Clear your mind. Do a meditation practice, write down your worries on paper, or write down reasons for which you are grateful.
Good sleep also depends on how you manage your day and what you eat.
sports
Exercise is essential for health.
“Physical activity can have immediate and long-term benefits, as it can help you feel better, sleep better, and even reduce anxiety (which in some cases is one of the reasons why people can’t sleep). Follow “Your Physical activity recommendations provided by age. For example, being physically active can help protect you from the flu. Additionally, emerging research suggests physical activity may benefit immunity,” the CDC writes.
When we talk about exercise, it’s about choosing the exercise that works best for you and that you know you want to do. From walking, yoga, dancing, Pilates, running, going to the gym, tai chi, karate or any sport you like.
avoid stress
The CDC notes that when stress levels are high, the immune system may have a harder time fighting off infections. Stress can also raise blood sugar levels.
That’s why it’s important to be aware of when our bodies are at stress levels in order to perform exercises that help stabilize them. When a person faces a stressful situation, the sympathetic nervous system is activated and releases hormones such as adrenaline and cortisol, which cause a series of physiological changes in the body, such as increased heart rate, accelerated breathing, increased sweating, etc. So by being aware of when we bring the body into this state, many times for reasons that don’t require this defense, we have to help it return to a state where the parasympathetic system is telling the body that it’s safe.
To practice breathing, mindfulness, Or take a 5-minute walk to relax.
Here, we share happiness and creativity coach Juliana Sánchez’s tips for maintaining good mood and mental health during the winter months. Video produced by Sandra Escalon.