The winter period is traditionally associated with an increased risk of colds.
Proper prevention and strengthening of the body's defenses help maintain health even in the coldest months of the year.
Proper nutrition
A balanced diet is the basis for a strong immune system. A variety of fruits and vegetables provide the body with essential vitamins and minerals.
Citrus fruits, kiwi, and sauerkraut become irreplaceable sources of vitamin C.
Including foods rich in zinc and selenium in your menu strengthens the body's defenses.
Physical activity
Regular exercise strengthens the immune system. Moderate exercise stimulates the production of protective cells.
Morning exercises, swimming, skiing or working out in the gym help keep the body in good shape.
It is important to gradually increase the load, avoiding overexertion.
Hardening of the body
Gradually acclimating the body to cold increases resistance to colds.
Contrast showers, rubbing with cool water, and air baths strengthen the body’s defense mechanisms.
It is recommended to start hardening in the warm season, gradually preparing the body for the winter cold.
A full rest
Healthy sleep plays a key role in maintaining immunity. Lack of rest reduces the body's defenses.
The optimal duration of sleep is 7-8 hours. A comfortable temperature in the bedroom and a regular routine contribute to quality rest.
Vitamin support
Additional vitamin intake may be required if your diet is unbalanced.
Vitamin and mineral complexes replenish the lack of useful substances. Vitamin D is especially important in winter due to the lack of sunlight.
Protection from hypothermia
Properly selected clothing protects against colds.
Multi-layering allows you to regulate the temperature.
Particular attention should be paid to protecting the limbs and head. Warm, waterproof footwear prevents the feet from becoming too cold.
Hygiene and disinfection
Regular hand washing reduces the risk of contracting viral infections.
The use of antiseptics in public places helps to avoid contact with pathogenic microorganisms.
Wet cleaning and ventilation of premises maintain a healthy microclimate.
Traditional methods of prevention
Natural immunostimulants enhance the body's defense functions.
Garlic, onion, ginger, honey have antiviral properties. Herbal teas with rose hips, echinacea, calendula increase resistance to infections.
Stress management
Psychological state affects immunity. Chronic stress weakens the body's defenses.
Meditation, yoga, breathing exercises help reduce anxiety. A positive attitude and regular rest strengthen the nervous system.
Author: Valeria Kisternaya
