Wellness

Winter illnesses: flu, colds, bronchitis, gastro, 10 tips to strengthen yourself and avoid them

In winter, it is the festival of diseases: flu, cold, bronchitis or gastroenteritis. With the onset of cold weather, viruses become more resistant and the immune system needs to be strengthened to be able to fight against the various infections to which the body is exposed. There are certain habits that should be adopted to avoid the spread of disease or to keep in shape.

Here are 10 good habits that will help you stay healthy this winter.

  • Boost your immunity
  • Whether using foods such as honey, lemon, garlic, ginger or chicken or by preparing herbal teas or herbal decoctions such as astragalus, echinacea, chokeberry or ginseng, take care to strengthen your natural defense. You should know that the cold helps viruses to be more resistant and therefore to spread more easily. By stimulating the immune system, you help your body to better fight against these attacks and to stay healthy despite the cold.

  • Get enough sleep
  • Sleeping well helps you replenish your energy and stay healthy. Try to get enough sleep to allow your body to recover well. In addition to providing the necessary energy and thus fighting more effectively against winter ailments and fatigue, restorative sleep contributes to the consolidation of memory.

  • Expose yourself to light
  • Get outside as much as possible to take advantage of the sun’s rays. If the weather does not allow it, install special bulbs to diffuse a strong light (10,000 lux). An exposure of 20 to 30 minutes a day, when you wake up, is enough to keep you in a good mood, avoid seasonal depression and balance your biological clock.

    Indeed, the lack of light can prevent the drop in production of melatonin, the sleep hormone, and maintain a state of fatigue and torpor throughout the day. Going out also allows you to maintain an active social life, which is good for your health.

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  • Fill up on vitamin C
  • Do not hesitate to favor fruits and vegetables in your daily diet while giving its rightful place to foods rich in vitamin C such as crucifers, oranges, guava, mangoes, peppers, kiwi or grapefruit.

    This regular intake helps you stay healthy, especially during the winter. Ascorbic acid is known to stimulate defenses while reducing fatigue. Studies also show that getting enough vitamin C reduces the duration and severity of winter illnesses like the common cold.

  • Play sports
  • Physical exercise helps to stay in shape, especially during the winter. It improves blood circulation, strengthens cardiovascular muscles, stimulates the immune system, facilitates the absorption of oxygen, but also helps to drive away stress and bad mood. Walk, cycle, yoga or run, practice winter sports, in short, do not remain passive to avoid fatigue and seasonal depression.

  • Ventilate your interior
  • It is important to let the air circulate and renew it daily. Open the windows for 15 minutes, preferably very early in the morning to take advantage of the less polluted air from outside, and try to maintain a temperature that does not exceed 19°C in the bedrooms.

    If you can’t stand the cold, it’s best to add blankets rather than raising the temperature. If you haven’t had time to air out in the morning before 10 a.m., it’s better to wait until later in the evening for the outdoor pollution to subside a little, but in any case, studies have shown that the air inside the house was more polluted than that outside.

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  • Eat foods rich in magnesium
  • In winter, stress can be accentuated by the change of schedule, the cold, the grayness and fatigue. To stay in shape, it is essential to provide the body with an adequate supply of magnesium. If you’re particularly nervous or stressed, include foods like seafood, oilseeds, dark chocolate, or fruits like bananas in your menu. Some specialists even recommend taking a magnesium cure before winter.

  • Avoid zinc deficiency
  • Thanks to its immunostimulant effect, zinc is often recommended for the prevention of colds and infectious diseases such as the flu, colds or sore throats. Foods rich in zinc are beef, oysters, wheat germ, shrimp, flax seeds, fresh fruits and vegetables, and cereals.

  • Wash your hands regularly
  • Germs are transmitted mainly through the hands. It is therefore essential to maintain good hygiene and wash your hands regularly with soap and water, especially during key moments, namely: before preparing and serving the meal, before eating, after going to the toilet , after going out in the public way where you have certainly touched objects that have been used by other people.

  • Humidify and purify the air
  • Heating decreases the humidity level inside our home, which dries out the skin, throat and mucous membranes. This lack of humidity promotes various ailments such as colds or the flu and can even lead to allergies. It should be noted that it is not the air that is dry, but rather it is the humidity level in the house that drops and produces feelings of discomfort.

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    To humidify the air, you can place a small container of boiling water in the room so that the steam diffuses. Feel free to add a few drops of essential oil to the water for even more benefits. It is also possible to hang damp cloths in the room. If you like flowers, certain plants like cyclamen have the property of humidifying the air.

    [HighProtein-Foods.com]

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