Most families are exposed to an endless series of influenza at the beginning of the winter season. Before the first member of the family recovers, the infection is transmitted to the second member, then the third, and so on until the entire family is infected, and the same thing happens again after several weeks. While getting sick is inevitable, there’s a lot you can do to boost your immune system and reduce your need for tissues and painkillers.
Here we review some steps that you can take to strengthen your immune system and give it the ability to resist diseases. We also provide tips for exercising in the winter.
Reduce stress
The material and emotional costs of winter increase stress for some people. According to what Chloe Thomas, a women’s health coach, told the British newspaper The Independent in an interview with Ella Walker, she adds, “When the stress hormone cortisol rises for long periods of time, it can suppress immune function, and this will make our bodies more susceptible to disease and slow the healing process.”
What to do about it: Try not to be too hard on yourself, you don’t have to be perfect all the time. Don’t let stress control your life and enjoy your time.
Get a flu shot
Winter is flu season, and getting the flu is no fun at all. You can lose work days because of it. It can also be really dangerous, and even fatal for some people.
What to do about it: Get a flu shot.
Do not save on soap
Remember what you learned during the Covid-19 pandemic and wash your hands with soap and water, for a full 20 seconds, and wash between your fingers properly. This will help you ward off coughs, colds and sneezing. It’s worth spending 20 seconds of your valuable time on it!
Don’t eat all kinds of sweets
“Eating too much sugar, especially from processed foods, can weaken the immune system by reducing the function of our white blood cells,” says Coach Thomas. “High sugar leads to inflammation, which can cause the immune system to become overactive and reduce its ability to respond effectively.” “
What to do about it: Reduce your intake of sugar and processed foods, and you can eat some sweets, but make sure you eat plenty of green leafy vegetables, plenty of fruit and eat plenty of legumes and nuts for protein and fibre.
Get enough sleep
The body needs sleep to rearrange its papers, repair what was spoiled today, build memories, and many other things. Not getting sleep affects the health of the immune system.
What to do about it: Make sure you get good sleep: Do not use the phone before bed, make sure to keep your room cool, avoid caffeine after 2 p.m., wear comfortable cotton pajamas and avoid napping during the day.
Expose yourself to sunlight
We suffer from a lack of daylight during the winter, which can make us feel depressed and may also lead to a deficiency of vitamin D, which is the sunshine vitamin that helps fight viruses. Vitamin D is “essential” for immune function.
“Vitamin D plays a key role in defense against pathogens by supporting the production of antimicrobial proteins, which are essential for fighting infection,” Thomas says.
What to do about it: Take vitamin D supplements after consulting your doctor. And get out as much as possible!
Don’t over-pamper yourself
Staying in warm bed wearing thick socks, with tea and toast in front of the TV may be very nice, but staying still can have a negative impact on your health. “Physical activity boosts blood circulation, which helps immune cells move through the body more effectively,” Thomas explains. “Exercise also reduces inflammation, which supports immune cell function.”
What to do about it: Be brave, and go for a run, even if the weather is not encouraging. If leaving the house is impossible, exercise at home.
Expert tips for running in winter
It can be difficult to stay motivated to run on cold winter mornings, especially when the days start to get shorter and darker.
Whether you tend to run on sidewalks in the morning or evening, overcoming obstacles this time of year can be difficult for even the most experienced runners, especially when it comes to personal safety. If you’re careful, you won’t necessarily have to change your running routine.
Camilla Foster spoke to some running experts who shared their top tips on how to keep running in the dark of winter, and the interview was published in the British newspaper The Independent.
Wear reflective clothing so others can see you
“In low light, even a small amount of reflection can make a big difference,” says Michael Bates, who has trained hundreds of runners in more than 30 years as a personal trainer. “The bright colors and reflective strips ensure that you are not hidden from view in the dark, which reduces the risk of accidents,” he added.
Light your path
“If you regularly run early in the morning or late at night, consider taking it a step further and investing in a high-quality running headlamp,” suggests experienced runner Claire Seaborn. Seaborn points out that a headlamp will give you a better view of the path ahead and highlight your presence to others.
Set your course
Bates encourages even the most experienced runners to avoid isolated or poorly lit areas, where it’s difficult to see what’s around you. “Parks, alleys or areas with uneven terrain can also be risky, especially if you are not familiar with the route,” Betts says. She advises sticking to streets with good traffic and sidewalks where there are people around.
Carry your phone with you
Experts recommend carrying the phone while running and putting it in a special holder or carrying a backpack that can accommodate everything. Carrying a mobile phone is essential for your safety, as others can check on you and you can also ask for help if you need it.
Run against traffic
“When you’re out in dim light, always make sure to run against traffic so you can spot potential dangers,” advises Sarah Camps, a personal trainer and runner. This way you will notice cars’ headlights and can get out of the way of cars and other road users quickly and safely.
Be very careful
Slow down if you are unsure of the terrain, and be extremely careful around uneven sidewalks and sidewalks.
Lower the music volume
“Although listening to music is a great way to stay motivated, using headphones at the highest volume can be a distraction that reduces your attention span to your surroundings,” Seaborn warns.
Also, when lighting conditions are poor, it is difficult to spot obstacles such as vehicles and other runners, and with poor hearing, you are less likely to pay attention to your surroundings, which can affect your safety.
Tell someone where you’re going
Tell someone you’re going for a run, where you plan to run and when you plan to return so they can check on you later.
Choose to run with a friend or be part of a group, Seaborn recommends. Running in a group will give you a strong incentive to keep running, and it will also give you security. Getting help in the presence of others is much easier than getting help when you are alone.