Autumn without a seasonal cold does not sound very realistic, but it is in our power to try not to get sick. Among the many life hacks that help maintain immunity, unfortunately, none of them gives a 100% guarantee. But if you apply them in combination, at least you can improve your well-being, and as a maximum, you can spend this autumn without colds. What can be done?
The importance of maintaining immunity during the fall season
Tip 1: Maintain a Healthy Diet
Olya works very hard, and she does not have time for a full breakfast and lunch. Olya drinks a large latte with caramel syrup and a Belgian waffle for breakfast, and snacks on fast food during the day. And when he comes home in the evening, he eats heartily, compensating for all meals missed during the day.
Of course, such a regime does not add strength to the body to deal with weather changes and pathogenic organisms. You can lighten its burden and not get sick by observing the basic rules of nutrition: eat more vegetables, less simple carbohydrates, and do not starve during the day.
Instead of sugary drinks, pastries, and desserts, it is better to give preference to complex carbohydrates: oatmeal, whole grain bread, pasta, brown rice, etc. Also, in order not to get sick, you should add local superfoods to your diet, which, unlike trendy chia and spirulina, will benefit not only your health but also your budget. Moreover, this autumn, as always, is rich in the harvest: pumpkin, apples, walnuts, and beans are sold in large quantities in any store. Plus, there are still sweet peppers, zucchini, eggplants, fresh herbs, and many other simple but healthy products on sale.
Tip 2: Exercise Regularly
Katya has long dreamed of her own car. Now she has it, and she cannot imagine her life without wheels. It’s good that there is parking right at the entrance to the office, as well as the nearest supermarket and her house. At the same time, Katya works as an economist, spends 8 hours at the computer, and has no opportunities for physical activity.
Physical activity is necessary for our body almost like oxygen. Firstly, it improves well-being and normalizes sleep, and secondly, it reduces the risks of many dangerous diseases, including helping not to get sick with seasonal autumn colds.
For adults, WHO recommends at least 150 (preferably 300) minutes of moderate physical activity per week – not too much. Physical activity includes walking, cycling, housework, sports, playing with a child, walking a dog, etc. At the same time, it is not at all necessary to leave the car at home, you can just park 300 m further and try to drive less short distances. Plus, 10 minutes of exercise in the morning is already 70 minutes a week, almost half of the minimum recommended amount!
In order not to get sick, it is important to move more during the day:
- Walk a few stops on foot if you get there by public transport;
- Instead of sending an email, personally approach a colleague in the office;
- Walk up the stairs instead of using the elevator;
- Instead of a trolley, take a basket from the supermarket if you do not plan a lot of purchases.
No. 3. Dress for the weather
Tanya knows everything about trends and each of her images is thought out to the smallest detail. She always has the perfect manicure and styling. And the hat just ruins everything …
Viruses are just waiting for us to become cold because reduced immunity is an ideal condition for their development. Therefore, in order not to get sick, when going out, make sure that the clothes match the weather. Pay special attention to the lower back, legs, arms, and head.
No. 4. Take vitamins after consulting a doctor
Anya takes care of her health and buys herself an expensive multivitamin complex every autumn and spring to strengthen her immune system. At the same time, Anya leads a sedentary lifestyle, works a lot, sleeps little, and eats chaotically.
We have nothing against vitamin complexes, but before taking them, you need to consult a doctor. Because an excess of vitamins and minerals, as well as their lack, can be harmful to health. When taking dietary supplements and multivitamins in order not to get sick, it is important to remember that they are suitable for additional enrichment of the diet, and the main amount of vitamins and microelements should still come from food.
An additive that can be taken all year round in a prophylactic dose without a special purpose is vitamin D. And from the article by our expert Lena Filatova, you can learn about the sources of vitamin D and how to deal with a lack of light in the fall so as not to get sick.
Tip 5: Get Sufficient Sleep
Sasha has always been a “night owl”, which makes it difficult for her to concentrate and perform daily activities during the day. As a result, by the evening many unsolved problems accumulate. Sasha goes to bed late again and sleeps for 6 hours.
According to research, disrupting sleep for just a few nights harms the entire body and hits the immune system hard, leaving us vulnerable to infections. For example, people who sleep more than 7 hours are three times more likely to not get sick than those who sleep less than 7 hours. In other words, those who do not get enough sleep are three times more likely to get sick.
What to do if it is difficult to fall asleep, and in the morning you need to get up early? You can start at least by limiting the evening “screen time”. This includes the TV, smartphone, computer, and everything that makes our brain think that daylight is not over yet. And if you can’t fall asleep and want to keep yourself busy with something, you can read a paper book or an e-ink reader.
Other relevant preventive measures in order not to get sick: wash your hands, ventilate the room, humidify the air, and do not self-medicate if, despite all efforts, a cold still overtakes you. Let your autumn be filled with only pleasant emotions!