KYIV. UkraineGate . 6. October .2022 | Society.
With the arrival of the autumn-winter season, the likelihood of infection with respiratory diseases increases. About what daily actions will help strengthen the immune system .
Exercises
“Firstly, this is at least minimal physical activity: go to one stop earlier, go down not by elevator, but by stairs, visit the hall, who has such an opportunity, or home activity,” Verbitskaya advises.
Food
The second component of strong immunity is a balanced diet. The doctor advises avoiding fast food and cooking at home if possible. If, nevertheless, it is not possible to cook at home, then buy simpler products. For example, give preference to cutlets, rather than buy a sausage.
“That is, avoid ready-made food that will bring a lot of calories, and will not give full-fledged protein and healthy fat. And finished products often contain a large amount of carbohydrates and fats. This leads to an increase in the amount of sugar and cholesterol in the blood. Therefore, it is worth choosing complete products. Eat also cereals and pasta of long cooking, add vegetables, now is the season of cabbage, beets, carrots. To vegetables you need to add oil, 1-2 tablespoons. Do not be afraid to eat lard, but you need to know the measure: two pieces will be quite enough. Fat “love” our lungs, bronchi, female reproductive system, brain. Protein is also extremely necessary for immunity,” the doctor said.
Sleep and less stress
In addition, you do not need to neglect sleep and sleep at least 7 hours a day. After all, lack of sleep increases the level of cortisol in the body and disorders of the nervous system, this, in turn, also negatively affects the immune system.
“You should also avoid stress whenever possible, because stress provokes “self-eating” of the body. Try to abstract, less contact with people carrying negativity. Connect techniques for relieving stress: breathing exercises, meditation, listening to music, drinking warm tea. It may even be coffee with dark chocolate, so listen to yourself and use what helps you specifically,” Verbitskaya said.
Vitamins
Also, the doctor advises in the autumn-winter period to take vitamin D. But avoid megadoses and use preventive – 2000 IU.
“Megadoses are prescribed only by a doctor after passing the necessary tests and individual deduction. Other vitamins are also used according to indications. To do this, it is also necessary to pass tests and the doctor prescribes drugs to close the deficits. For example, if a woman has iron deficiency, then she will have a decrease in immunity and oxygen starvation. That is, first it is necessary to establish a diet, pass tests and only then cover deficiencies with monopreparations, “the therapist notes.
Drinking mode
Many neglect the drinking regime, which is also extremely important for the full functioning of the immune system. Every day it is worth consuming 1.5-2.5 liters of water, and in case of respiratory infections, double this amount.
Recall
The nutritionist told how not to gain excess weight in the cold season.
Source: Ukrgate
