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People always feel the transition from winter to spring negatively, especially residents of large cities. Sunlight, fresh air, a vitamin-containing diet and regular exercise will help strengthen the immune system.
What are the threats to human health in winter?
The winter period is a time when the body is weakened, it lacks heat, vitamin deficiency is observed, and metabolism slows down. These negative changes are associated with a reduced oxygen content.
In winter, people are much more likely to get sick with various infections. This phenomenon is explained by the fact that immunity weakens at low temperatures and cannot fight viruses and bacteria.
Also in winter, the human body receives an insufficient amount of sunlight, which kills harmful microorganisms and bacteria. All these factors lead to the fact that people are more likely to be exposed to acute respiratory viral infections, influenza.
Methods for increasing immunity in winter-spring
To strengthen the immune system, first of all, you need to include in the diet food that corresponds to the time of year. The next stage of strengthening the body is the use of vitamins and hardening (preventive measures). It is important to maintain a positive mood, walk more in the fresh air and periodically ventilate the sleeping area.
Recommended daily use:
- dairy products;
- fresh fruits and vegetables;
- cereals;
- nuts;
- honey;
- ginger.
From drinks, freshly squeezed juices, lingonberry fruit drinks will enhance the protective function of the body. In February, almost all vegetable and fruit crops contain a minimum amount of vitamins, so hypovitaminosis (deficiency of nutrients) may occur. To prevent and cure this condition, it is necessary to take a course of multivitamins at the end of December, January, which only the attending physician can correctly prescribe.
Ways to replenish oxygen deficiency
In order to make up for the lack of oxygen, it is worth opening windows in the house in the morning and leaving a small hole through which fresh air will enter the room. This must be done without fail, because radiators and heaters dry out the air. Plus, the incidence increases in the absence of normal ventilation and low humidity. In a closed room, harmful microorganisms accumulate, so daily airing should become a habit.
Replenishing the deficit of sunlight in the winter
Sunlight has a positive effect on human health. Among other things, the psychological component is important – when the sun’s rays hit the skin, the mood rises, the person becomes more energetic and open. Lack of sunlight adversely affects:
- vessels;
- a heart;
- reproductive health;
- immunity;
- nervous and endocrine system;
- skin covering;
- nails and hair;
- biological rhythms.
If a person is deficient in vitamin D, they will experience the following symptoms: weight loss; it becomes difficult to sleep; vision drops sharply; there is a burning sensation in the throat and mouth. In order to eliminate the lack of this vitamin, you need to eat food that contains it (milk, fish, mushrooms, margarine, cereals, chicken and quail eggs, oranges, liver). It is also desirable to include in the diet food that promotes the production of the neurotransmitter serotonin, for example: chocolate, turkey meat, pineapples, bananas, apples.
If it’s warm outside, you need to regularly walk in the park so that the sun hits your bare skin. You should walk even in cloudy weather. Remedial gymnastics or sports will have a positive effect on the body – during strength training, the level of the neurotransmitter increases.
Do I need to drink vitamin D in winter and spring?
Russian and foreign scientists conducted a study and found that vitamin D deficiency leads to serious disruption of the internal organs and systems. That is why the use of foods and medicines containing this vitamin in winter and spring is indicated for children, pregnant women and the elderly. You should not self-prescribe drugs and dietary supplements, it is better to contact a pediatrician or therapist to clarify the dosage and duration of medication.