The fall season with the cloud and the winter season with the howling wind, rain, and cold, saturated with colds and diseases, viral and bacterial, which are known as winter diseases. Family doctors confirm that in the winter, the tendency is to contract illnesses that manifest in fever, muscle pain, headache, cough, fever, nasal congestion, and the like. Some may try to prevent it, so it is advisable to devote some thought and try to improve our diet and activity habits and that of our children. To that end, we have gathered tips, tips, and rules to adapt, to manage an active, healthy lifestyle.
All the habits you should adopt in winter
Vitamin C: Consume foods rich in vitamin C, which is responsible for increasing the concentration of white blood cells in the body and aiding immune system activity. It is important to know that vitamin C is water-soluble, which means it dissipates during heating or cooking, so in order for the body to absorb as much of the vitamin as it should, it should be consumed as close to its original form in natural foods. For example, it is recommended to drink citrus juice immediately after squeezing. The foods that are rich in vitamin C are fresh vegetables and fruits, red pepper, kiwi, guava, parsley. And citrus fruits.
Beta carotene and zinc: Also, foods high in beta carotene and zinc increase the concentration of white blood cells in the body and help the immune system. The zinc can be found in sunflower seeds and roasted pumpkin seeds. Beta carotene can be found in orange foods, such as sweet potato, carrot, pumpkin, orange pepper, and orange lentils. In addition, eating these foods plus olive oil or tahini improves the absorption capacity of the body's components.
Ginger, cinnamon, and cloves: These spices are known to have medicinal properties, which help stabilize the body's sugar levels and immune system activity. To enjoy most of the virtues we recommend eating them uncooked.
Echinacea: Helps increase the production of white blood cells in the body and thereby boosts the immune system. The recommendation is to take Echinacea with flu supplements, 3-2 times a week, and with the outbreak several times a day.
Nutritional and Multivitamin Supplements: If you or your children do not maintain a balanced, varied, and healthy diet, it is advisable to supplement those with the help of appropriate nutritional supplements. Multivitamin intake, for example, may help your body absorb the full range of vitamins.
Probiotics: “Good” bacteria help the body protect itself and fight against pathogenic bacteria that cause disease. Also, taking a lot of probiotics helps maintain the proper mechanism of action of the white blood cells, the health of the digestive system, and the coping with side effects when taking antibiotics.
Exercise: Even if it gets dark early and cold outside, do not give up exercise that stimulates blood circulation, maintains balanced body temperature, opens obstructions, and elevates the mood.
Shared walks in the park, biking, or dancing - look for fun, formative, and stimulating exercise to suit the whole family.
Handwashing: Winter diseases can spread in direct contact. The viruses can penetrate the respiratory system when contact with the eyes or nose. Therefore, taking hands in water and soap often can help eliminate the viruses before they cause disease. And yes, it's important to remind kids to wash their hands before eating and when they come home.
Sleep: Studies have shown that sleep deprivation can weaken the immune system and reduce the risk of getting flu or cool down. Also, during a debilitating illness, the body is advised to rest and sleep more than usual.
Relaxation: This will keep the body's energy and its availability for fighting viruses and bacteria. As mentioned, try to sleep as much as possible, if you have trouble falling asleep, dimming the lights, watching a good movie, or taking a shower.
Adequate drinking: It is very important to maintain fluid balance in the body with multiple drinking. Caffeine-free beverages, including water and sugar-free juices, may help release and clear the mucous membranes, soothe a sore throat and return fluid to the body that is lost to it through the runny nose. Hot drinks, such as herbal teas or soup, not only contribute to the body's fluids, but their heat also helps fight infection and relieves nasal congestion.
Oral and Nose Cover: Doctors recommend sneezing or coughing into the elbow or cuff to prevent air circulation, leaving the palm of the hand free of viruses and preventing infection with the palms or handshake.
Nutrition: It is advisable to change your dietary habits in the winter, both because it is a good opportunity to improve your habits and because there are foods that may help prevent or alleviate winter sickness through nutrition. Their sons: chicken soup, casseroles, fruits and vegetables, and more. There are foods that you might want to take out of the menu, such as dairy products, sugar, and more. Continue reading
