In winter, the immune system is often put to the test, and the appearance of respiratory infections can be favored even by seemingly trivial gestures. Health professionals draw attention to themselves and add some essential tips for boosting immunity.
During the winter, people’s immune systems often need extra support, experts say. Winter brings an increase in the number of colds, flu and other respiratory infections, and measures to prevent them must be treated more carefully.
Although it cannot completely prevent illness, a combination of healthy habits can improve the body’s defense mechanisms and help people stay healthy.
The British Heart Foundation (BHF), a UK-based organization dedicated to the research, prevention and treatment of cardiovascular disease, offers some evidence-backed solutions for boosting the immune system in winter.
Balanced diet, important role in increasing immunity
A balanced diet plays an important role in maintaining a strong immune system, as the body needs a wide variety of nutrients to function optimally.
“To support your immune health, increase your intake of fruits and vegetables. Foods rich in vitamins and antioxidants, such as citrus fruits rich in vitamin C, leafy greens (rich in vitamin A), and berries, help fight free radicals and support immune cell function.” show BHF specialists.
Zinc and vitamin D are essential for boosting immunity in winter. Zinc is found in nuts, seeds and legumes, and vitamin D can be supplemented if sun exposure is insufficient in the cold months.
“Gut health is closely related to immunity. Include fermented foods like yogurt, kefir and sauerkraut to stimulate beneficial bacteria in the gut”BHF specialists note.
Sleep, hydration and movement, priority in winter
Physical activity in winter is also very important for a healthy immune system. Moderate and regular exercise increases circulation, facilitating the efficient movement of immune cells throughout the body.
“Aim for at least 30 minutes of exercise most days: a brisk walk, gymnastics or light weight training. But avoid overdoing it: strenuous exercise without adequate recovery can weaken immunity,” notes the BHF, according to the Midland Health platform.
Andrew Huberman, an American specialist in neuroscience, followed by millions of people on online platforms, also offers a series of recommendations to avoid getting sick in the winter months.
“When exercising outdoors in cold weather, try to breathe through your nose, not your mouth, to keep your airways moist, which can help prevent illness,” is one of the recommendations addressed by the scientist to active people.
Sleep is frequently recommended by specialists to maintain strong immunity. Studies show that people who don’t get enough or quality sleep get sick more easily after exposure to viruses.
“Aim for 7-9 hours of sleep a night and create an environment conducive to rest: reduce screen time before bed and keep the bedroom dark and quiet.” shows the BHF.
Adequate fluid intake helps maintain the health of the mucous membranes in the respiratory tract, which act as barriers against infection. Specialists recommend water, herbal teas or soups, and people are advised to be careful about drinks with caffeine or sugar, which can promote dehydration.
Chronic stress can impair immune function and make people more vulnerable to infection. Meditation, deep breathing or yoga, but also socializing and spending time with loved ones can reduce stress levels and support the immune response.
Some supplements, such as vitamin C, vitamin D and zinc, are recommended during the winter to support the strengthening of the immune system.
The “uncontrolled” gesture that can bring the cold
In addition to exercise, balanced nutrition, hydration and sleep, which help strengthen immunity, hygiene plays an essential role in preventing infections. Frequent hand washing with soap and water is one of the most popular means of ensuring hygiene, but specialists draw attention to a habit that must be treated carefully.
Andrew Huberman advises people to be careful when touching their face, especially after contact with other people or various surfaces, to avoid colds and flu.
“People frequently touch their face, especially the eye and mouth area, often without realizing it. This habit significantly increases the risk of transferring viruses to points of entry into the body. Cold and flu viruses enter the body mainly through the eyes, nose and mouth. Most infections occur when viral particles come into contact with these areas after touching contaminated surfaces or other people.” states the scientist on his YouTube page.
According to him, cold viruses can survive on various surfaces for up to 24 hours, and flu viruses for about two hours. Touching these surfaces, followed by touching your face, can easily transmit the virus. Another advice from the specialist aims to pay more attention, during the flu season, to human contact.
“While social interactions are important, touching other people can inadvertently lead to touching your face immediately afterwards. Being aware of this can reduce the risk of infection.” adds Dr. Andrew Huberman.
It also advises people to avoid being close to people who are sneezing or coughing.
“The risk of catching a cold or flu increases the closer you are to someone with symptoms,” he adds.
The Directorates of Public Health in Romania add a series of hygiene recommendations to prevent respiratory infections in winter.
“Avoid touching your eyes, nose, or mouth before washing your hands with soap and water. Wash your hands frequently with warm water and soap; failing that, use disinfectant wet wipes or hydroalcoholic gel. Avoid crowds as much as possible. Avoid close contact with people showing obvious clinical signs of acute respiratory illness (fever, cough, sneezing, congested eyes, etc.),” transmits DSP Iași.
