What foods can help boost your immune system in fall?

Autumn... Slush... Cold... Depression... And of course, weakening of the immune system and colds. This is how autumn seems to be most of its time.

Proper nutrition will save you from gaining excess weight in the autumn chilly weather

Is it possible to help the body cope with a cold with the help of an autumn diet? The women's site sympaty.net confidently answers: "Yes!"

With the help of a special “autumn diet”, you can not only strengthen your immune system in the fall, but also maintain a good mood! How? Read below!

What happens in autumn with immunity

What does our body endure in the autumn season, why do people feel so bad, does a bad mood appear? Everything is simple. Experts say: changes occur in the lymph tissue that adversely affect the human circulatory system. Due to this, the concentration in the blood of special cells that support the state of the immune system decreases. Because of this, the body becomes more vulnerable to many diseases.

There are a record number of patients with tonsillitis, diseases such as influenza in autumn, and every year the situation is getting worse. Is it possible to prepare your body for these changes in advance, in the summer, and also catch up in the fall?

How to strengthen the immunity of children in the autumn

And what to give a child, small children, so that in the fall they get sick as little as possible? Naturally, vegetables and fruits are rich in vitamins. Freshly squeezed juices, dried fruits and seafood must be present in the diet without fail. How else can you boost your child's immunity? You need to choose the optimal mode of the day, providing for a sufficient amount of time for rest and sleep. Without fail, the child must walk in the fresh air for at least two hours a day. Sports activities (hockey, football, swimming, etc.) will also help strengthen disease resistance.

Improving the immune system

Balanced diet or what to eat in autumn

You can help yourself in the fight against viruses with the help of a proper balanced diet. In the human body, the balance of proteins, fats and carbohydrates, microelements, vitamins must always be maintained and regularly updated.

Preference should be given to products saturated with these useful components:

Products with a high concentration of protein are any fish (mainly marine), sour-milk products, various types of cabbage, cereals, beans, meat, various nuts, eggs.
Vitamin A contains: orange and red vegetables, herbs and green vegetables; all products obtained in the form of animal origin.
Food with a lot of vitamin E: unrefined vegetable oil, as well as butter; nuts and seeds, cereals, beans.
Food with vitamin B - various crops (oats, millet), rye bread, legumes, egg whites and yolks, nuts.

Important ! Breakfast should be the most voluminous of all meals in the daily diet. In the morning, the body requires more saturation. In the evening, you can pamper yourself, but you need to eat light enough food.

Physical activity and sports

To stay healthy and feel great at any time of the year, regardless of the weather, you need to play sports.

Thanks to this, the body will be in good shape, the metabolism will normalize (which will cause the healthy formation of cells that support immunity) and the figure will thank you.

No one is required to go to the gym. Regular walking and a couple of simple exercises a day will be enough . If you do not focus on this point, the body's strength will soon be reduced to zero, despite a healthy lifestyle.

hardening

A great way to strengthen your immune system are tempering procedures. Our grandfathers and great-grandfathers used this magical method, and they did it right. Do not immediately run into the hole and get shock from hypothermia. You should start with a contrast shower and rubdowns, gradually changing the temperature. When the body gets used to these differences, you can safely dive into the hole.

Attention! Before hardening, you should consult with a specialist. He will tell you what will bring only harm, and what will benefit.

Healthy sleep

Watch your sleep pattern! Sound and healthy sleep is the key to the health of every person. In the United States, an experiment and observation of a hundred volunteers was carried out for five years. Each of the test subjects was artificially infected and, importantly, limited in sleep time. As a result, it turned out that people who sleep 6-7 hours get sick almost five times more often than those who sleep 7-8 hours. Here is a pattern, although the difference is only one hour.

Healthy sleep is one of the most important factors for strong immunity, because it is at night that the human body produces lymphocytes, the very “useful” cells that support immunity.

Vitamins for adults and children

Autumn is coming, and the gardens are emptying along with useful vitamins. Because of this, doctors around the world advise taking courses of vitamins for both children and adults.

But which vitamins are better to take for immunity in the fall? Thanks to pharmacists, in pharmacies we can find special courses to support immunity, such as:

Vitamin "Alphabet" will help remove harmful and unnecessary substances from the body. Each tablet is made up of natural ingredients. Contains vitamins A, C, zinc, which will saturate the patient with new vitality.
Vitamin "Multi-Tabs" exist for both children and adults. Each complex is made up of the most vital components from folic acid to various trace elements.
Firm "Centrum" offers courses of vitamins for all ages.
Vitamin "Gerimaks" has an excellent effect, enhanced with ginseng extract. This item requires consultation with a doctor, "Gerimaks" can be prescribed to children from 15 years of age.
Vitamin "Pregnavit".
Vitamin "Complivit".
Vitrum.
"Duovit".
Immunal Forte.
Vitamin "Oksivital".

Folk remedies

People who do not trust drugs can use folk remedies. From the people came many ways from the autumn blues. Health recipes invented by our grandmothers are still relevant today. Several components, minutes of preparation, and the composition is a solid vitamin! Autumn is defeated!

Strengthening walnut balm. Honey, nuts, juice of several lemons, aloe pulp and a glass of vodka are mixed and infused for a day in a dark room. Take one tablespoon three times a day before meals.
Herb tea. Cooking process: rosehip extracts, elecampane and boiling water are boiled over low heat and infused for half an hour. I use this infusion as tea leaves, instead of regular tea.
A vitamin drink made from carrot and radish juice, honey, lemon and cranberries is taken in a tablespoon after and before bedtime.

Seasonal vaccination

To become less vulnerable to disease, you should make seasonal vaccinations for yourself and your family. If schoolchildren are vaccinated at school, then adults safely forget about it, but in vain.

A vaccinated organism cannot always avoid the disease, but it will definitely not have severe complications! Influenza vaccination in the Russian Federation is carried out in mid-autumn. Don't forget about it!

Practical tips for boosting immunity during a cold period

Photo: yandex.ru

There are several ways in which protective functions can be restored. Those who are haunted by the question of how to strengthen immunity in the fall should remember that the problem should be addressed comprehensively. If, for example, you have changed your diet and at the same time continue to lead a sedentary lifestyle, then the efficiency of your efforts will be low. It is better to adhere to the maximum set of recommendations, and then you can forget about the problem of how to maintain immunity in the fall once and for all.

Nutrition to boost immunity in the fall

Eat as many fruits and vegetables as possible, and eat them raw whenever possible. Give up sour cream and mayonnaise for a while. Also set aside confectionery (cookies, buns, puffs, waffles, sweets). As an alternative to the latter, you can use dried fruits and honey. Be sure to include fish in your diet, as it will enrich your body with polyunsaturated fatty acids (“Omega-3.6”). Give up fried foods and focus on boiled. Use supplements and vitamin complexes from natural raw materials of herbs, oils, bee products, which are provided by well-known companies, such as Royal cedar, according to the recommendations of your doctor, of course.

Physical exercise

How else to strengthen the immune system of an adult? It is necessary to abstract (at least for a while) from a sedentary lifestyle. Morning exercises, going to the gym, evening walks in the fresh air - all these activities should turn into a habit. If you know exactly which vitamins to drink to restore the immune system, and exercise at least 30-40 minutes a day, then 70% of success in achieving your goal is guaranteed.

Hardening increases immunity in the autumn

It is possible to strengthen the protective properties of the body by various methods of physiotherapy. Have no idea how to boost immunity in the fall? Just train yourself to douse yourself with cold water every morning. But the degree should be lowered gradually: you need to start with a comfortable temperature.

Phytotherapy

How to boost immunity in autumn? You can use folk remedies. You will need aloe juice and honey. At home, preparing a composition from the above components will not be difficult. Decoctions of St. John's wort and licorice will also help maintain immunity.

Attack on viruses

In addition to probiotics to prevent colds, we can add foods that fight inflammation to our diet. They can work as a defense, and if you do catch a cold, they will speed up the recovery process.

Omega-3 fatty acids

Useful not only for the brain and beautiful skin. They have a strong anti-inflammatory effect, so during the cold season, add a teaspoon of flaxseed oil to a salad or other dish daily, eat walnuts, sea fish, or drink fish oil capsules.

Vitamin C

The most common remedy for the prevention and relief of colds. It is found not only in citrus fruits, but also in many vegetables, fruits and berries. Among vegetables, the champion in the content of this vitamin is bell pepper! Remember that vitamin C is destroyed at high temperatures, so you should not add lemon to hot tea, but heat the vegetables, it is better to make a salad, smoothie or juice.

Quercetin

It is a flavonoid known for its anti-inflammatory properties. For the prevention of colds, lean on local apples, onions, grapes, green leafy vegetables and amaranth grits (amaranth meal or flour can be used).

warm broth

Traditionally, chicken soup is associated with the common cold. In fact, neither chicken nor noodles, which is part of the soup, have any special anti-cold properties. But a warm liquid with easily digestible macro- and microelements helps you get back on your feet faster. It can be vegetable soup, fish soup, thin pea soup. In an anti-cold soup, there should be more liquid than “thicks”. This will help to quickly remove both bacteria and their metabolic products, and at the same time keep warm.

spicy trinity

Ginger, cinnamon and turmeric can do wonders for our body! When we are healthy, a drink with these spices will help improve bowel function and burn fat. And during a cold, hot tea with aromatic spices fights inflammation and warms up perfectly.

Varied Diet

During the period of colds, it is generally important to saturate your body with the maximum amount of vitamins and minerals, so nutrition should be varied! Vegetables of different colors and in different dishes, nuts, mushrooms will give us the necessary vitamin charge. But meat products are best reduced to a comfortable minimum, because they give an extra load on the intestines.

Is it possible to turn to folk remedies?

Why not. Phytotherapy is a little, but will help you in strengthening the immune system. Some plants, such as ginseng, rosehip, St. John's wort, currant, help the body develop antibodies that counteract harmful substances. Folk methods of prevention using herbs to increase the protective forces involve the use of infusions. Prepare them with boiling water and the plants themselves.

How to protect yourself from viruses

There are products that have antibacterial properties. These are ☘️ onions, garlic, beets, carrots, celery. Celery is a specific food, so don't expect your child to appreciate it. These products must be in the children's diet in the autumn-winter period. In addition to antiviral protection, they contribute to the removal of toxins and toxins.

Some nutritionists consider the benefits of garlic exaggerated. They believe that frequent hand washing and airing the room helps to fight viruses more effectively. In an effort to increase immunity, the main thing is not to overdo it. It is important to improve it qualitatively, to strengthen it, so moderation must be observed.

Sauerkraut

Thanks to fermentation processes, useful probiotics are formed in cabbage, and there are so many vitamins C and P in it that it can even compete with citrus fruits. Therefore, be sure to include sauerkraut in your diet. It is useful not only for immunity, but also for the normal functioning of the digestive tract.

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Movement and sport on guard against immunity

Movement is life. Incorporate regular exercise into your life. It can be various activities: swimming, running, group fitness classes, and even simple regular exercises in the morning.

Scientists say that if you exercise three times a week, the immune system will thank us very much. And you can ask additional questions about strengthening immunity in the fall to an immunologist.

We hope that our advice "How to strengthen immunity in autumn" will be useful to you. And today you will begin to change your life for the better!

Quit smoking

Passive smoking destroys the immunity of the child in a very short time.

Children who regularly inhale tobacco smoke are more susceptible to infections even than adults who smoke. If the child's parents smoke, the child is more prone to bronchitis, asthma and ear infections. It is desirable, if you have a child, that you finally decide to completely give up smoking, but if you fail, at least do not smoke in the room where the baby spends time.

Add colored vegetables and nuts

In addition to vitamin C, beta-carotene is needed to strengthen immunity . ☝️ It is found in colored vegetables. This substance stimulates the production of cells that fight germs. Sources of beta-carotene are red, yellow and orange vegetables, greens.

Important! All vegetables should be lightly cooked or eaten raw.

In the autumn-winter period, the amount of antioxidants in the body decreases. They resist cell destruction. To make up for their deficiency, the child should eat more fresh fruits and vegetables, add greens to salads.

✔️ Vitamin E is needed to maintain immunity . It is found in nuts, vegetable oil, grains, and avocados. Nutritionists advise not to neglect egg yolks, because they contain a lot of vitamins A and E. Nuts are also useful because they are a source of zinc. Zinc also helps support immunity. It is enough to give the child a handful of nuts or add them to other dishes.

Important! Nuts are very high in calories. Therefore, make sure that the child consumes them in moderation.

In addition to zinc, they contain many important micro and macro elements.

According to nutritionists, there should be sources of protein in the children's diet. It affects the protective function of cells. A lot of protein is found in fish, white meat. It is better ⛹️ to give the child veal, rabbit and turkey . It is lower in calories and easier to digest.

How to prepare herbal collection to strengthen immunity

In folk medicine, herbal preparations are the basis of any treatment. At the same time, herbs collected in the Altai Territory bring the greatest benefit. The climate of Altai allows plants to maximize the accumulation of useful substances without the admixture of toxins and other harmful substances.

Collect herbs mainly during their flowering period. Then the raw material is dried and stored in paper or fabric bags.

When using healing decoctions, it is important to remember about possible contraindications. Therefore, before treatment, it is better to consult a doctor. Also, you should not be treated with herbs for more than 30 days. The optimal schedule for taking: 14 days of treatment, then 14 days off. It is better not to repeat herbal medicine courses more than 3 times a year.

Fees that enhance immunity may have a different composition. So, you can prepare an immunostimulating tea from the following herbal ingredients: Manchurian aralia roots, hawthorn, wild rose, chokeberry, plantain leaves, calendula flowers, string grass. To obtain an infusion, pour 50 grams of the mixture with boiling water and let it brew in a thermos. You can take tea in a warm form, adding a spoonful of honey.

The next collection has a beneficial effect on the immune system, and also has a calming effect. To prepare it, you need to mix: rose hips, echinacea and St. John's wort, sea buckthorn leaves, black currant, strawberry fruits and leaves. Herbs should be poured with slightly cooled boiling water and drunk instead of regular tea.

Pumpkin

Pumpkin contains vitamins A, B, C, D, E, P, a lot of carotene and rare vitamin T. In addition, it is part of many vegetable juices and is stored for a long time.

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Hardening and temperature conditions

Of course, it’s too late to start hardening a child with the first snow - it’s better to do it in the summer. The essence of hardening is to accustom the mucous membranes to temperature changes - this increases their resistance to viruses and bacteria.

Observe the temperature regime in the house: the optimum temperature for a child is about 18-20 degrees. It is better to let the baby put on a blouse, but breathe cool air.
Use a humidifier . From centralized heating, the air becomes too dry and dries out the mucous membranes - so viruses can enter the body faster.
Do contrast rubdowns and douches on the arms and legs of the child, gradually increasing the difference in temperature.
dress the child according to the weather, avoid excessive wrapping . Use the "gold standard" of winter clothing for children - wool-blend thermal underwear, a fleece jacket and a waterproof and windproof top with matching shoes and winter accessories.

jeudi 5 mai 2022