In winter, many remedies and beliefs exist to hold on to and avoid catching the first virus that passes. Here’s a short rundown of foods and tips to help improve your winter defenses.
1/ Trace Elements and Minerals
You may feel more tired than usual when the cold comes, and become more irritable. Perhaps you’re just low on iron? This factor plays an important part in combating fatigue and is an ally of our immune system. By choosing foods rich in iron such as black pudding, liver, or lentils, you can limit that deficiency. Do not hesitate to squeeze lemon juice on your food, as the vitamin C in lemon juice increases your body’s availability of iron. You may feel very fatigued during an iron deficiency. Taking a blood test is important to demonstrate a potential iron deficiency and to provide medical attention.
Another important trace element for our body: zinc. It is part of the regeneration of our cells and helps to activate the natural defenses. You’ll find it in oysters, red meats, but … chocolate too!
Wager on magnesium to counteract the symptoms of stress. Valuable sources are fish, fruits, and pulses.
2/ Much Vitamin.
Choose unlimited vitamins in the form of fruits, vegetables, and fruit and vegetable juices to get you well through the winter. Vitamins activate the natural defenses, play an antioxidant function, can be at the root of a resilience regeneration, fight against the tension and attacks that our body and the cells that makeup it will undergo.
What vitamins do you look for?
- Vitamin C: stimulates the immune system and has an antioxidant activity to combat the attacks the body’s cells have suffered. It is found in the citrus fruits (orange, clementine, grapefruit), kiwis, or even red fruits in significant quantities.
Beware of grapefruit, its use in medication is not recommended. It can change, delay, or increase drug effects. When in doubt, speak to the pharmacist or doctor.
- Vitamin A: plays a stimulating role in our immune system and enables rapid immune response. A lack of vitamin A results in a more sluggish activation of the body’s defenses. This is found in veal liver, raw carrots, spinach fried, eggs fried …
- Vitamin D: activates the immune defenses of the body. Vitamin D precursors are present in dairy products, oily fish, eggs, or offal (such as the liver of a calf). Then, these vitamin D precursors are transformed into vitamin D by the sun’s action on our skin. For this reason, it is recommended that you regularly expose yourself to daylight. To synthesize our daily dose of vitamin D, it takes just over ten minutes a day outdoors at midday.
Only scientific advice should be given while taking vitamin supplements. Most of the time, a balanced and varied diet provides enough vitamins that the body needs.
3/ Take Care of Your Morale
The end of the year is characterized by cold weather, shorter days with a shortened sunshine period, and morning and evening lack of light. Are you in blues for the season? Don’t be in a panic! In order to remove it and feel more serene, store serotonin by eating many items: dairy foods, dried fruit, wholemeal, or wheat bread … Not to mention chocolate which has positive effects in moderation. On morality …
Reload batteries. Exposing yourself to daylight for 10 to 15 minutes per day will allow you to conserve your energy on vitamin D as well. If your schedule of work does not allow you to get exposed to daylight.
4/ Take Care of Your Sleep
Make sure you keep a daily sleep schedule and good sleep quality:
- Go to bed, and wake up at normal hours, if possible
- Hold room temperature between 18 and 20 degrees C
- Take physical activity regularly
A tired body is more vulnerable to germs and winter viruses!
5/ Pay Attention to Your Hygiene
Do not forget to regularly wash your hands: whether with soap or a hydro-alcoholic gel. This helps to limit viral and bacterial contamination.
You put the odds on your side with all those tips to have a great winter!