Autumn is a time when the days grow shorter and temperatures cooler. With the change in the aura, many of us experience a decrease in energy, a worsening of our mood and a greater susceptibility to infections. It doesn’t have to be this way! There are many ways to strengthen your body and enjoy a sense of well-being throughout autumn.
1. a diet rich in vitamins and minerals
The basis of autumn immunity is a balanced diet, rich in vegetables, fruits, whole grains and lean protein. During this period, it is particularly important to provide the body with an adequate amount of vitamins and minerals that support the immune system.
Your plate should include:
- Vegetables and fruits: They are a rich source of vitamins, minerals and antioxidants. Reach for seasonal produce such as pumpkin, apples, pears, plums, kale, Brussels sprouts and cabbage.
- Whole-grain products: They provide fiber and complex carbohydrates that keep you energized for longer. Choose whole-grain breads, cereals, brown rice and wholemeal pasta.
- Lean protein: Essential for building and regenerating tissues. You can find it in poultry meat, fish, eggs, legumes and dairy products.
- Healthy fats: They support the functioning of the brain and nervous system. Reach for olive oil, rapeseed oil, avocado, nuts and seeds.
Remember the limitation:
- Sugar: Excess sugar weakens the immune system.
- Processed foods: Contains a lot of artificial additives and preservatives that can negatively affect health.
- Saturated fats: They are mainly found in animal products and can contribute to heart disease.
2. regular physical activity
Movement is a natural way to improve well-being and strengthen immunity. Physical activity stimulates blood circulation, oxygenates the body, strengthens muscles and bones, and helps reduce stress.
Find an activity that you enjoy:
- Walks in the fresh air: even a short walk can work wonders! Autumn forests are stunning with colors, and the fresh air will oxygenate your body.
- Running, cycling, swimming: These are great ways to improve fitness and endurance.
- Yoga, Pilates, tai-chi: These forms of activity help stretch muscles, improve posture and reduce stress.
- Dancing, aerobics, zumba: Great for improving mood and burning calories.
Important:
- Adjust the intensity of the exercises to your capabilities.
- Exercise regularly, preferably 3-4 times a week.
- Remember to warm up before training and stretch after.
3. adequate amount of sleep
Sleep is a time of recovery for the body. During sleep, the immune system produces proteins that fight infections. Sleep also affects mood, concentration and memory.
Take care of your sleep hygiene:
- Go to bed and get up at regular times.
- Air out the bedroom before bedtime.
- Make sure you have a comfortable bed and the right temperature in the bedroom.
- Avoid caffeine and alcohol before bedtime.
- Relax before bed – take a warm bath, read a book, listen to music.
4. hardening of the body
Hardening is the gradual accustoming of the body to temperature changes. This strengthens the immune system and makes us less susceptible to colds.
How to harden the body?
- Take cool showers or baths.
- Take walks in the fresh air, even on cold days.
- Use really cold compresses.
- Regularly ventilate the premises.
- A sauna can also be a form of hardening.
Remember:
- Hardening should be started gradually.
- Do not overdo the intensity of the cooling stimulus.
- If in doubt, consult your doctor.
5. supplementation
During the fall and winter months, it is worth considering vitamin D supplementation. Its deficiency is common during this period, and vitamin D plays an important role in the functioning of the immune system.
Other ingredients that can support immunity include:
- Vitamin C
- Zinc
- Iron
- Probiotics
- Tran
- Garlic
- Ginger
Consult your doctor or pharmacist before starting supplementation.
6. avoiding stress
Stress weakens the immune system and makes us more susceptible to infections. That’s why it’s so important to manage stress and find time to relax.
How to deal with stress?
- Find time to relax and unwind.
- Practice a sport or hobby.
- Spend time with loved ones.
- Learn relaxation techniques such as meditation or yoga.
- In case of severe stress, get help from a psychologist.
7. taking care of hygiene
During the autumn period, it is especially important to take care of hygiene to reduce the risk of infection with viruses and bacteria.
- Wash your hands frequently with soap and water.
- Avoid touching your face with dirty hands.
- Regularly ventilate the premises.
- Avoid close contact with sick people.
8. mucosal moisturization
Dry indoor air can irritate respiratory mucous membranes and make them more susceptible to infection.
- Use a humidifier.
- Drink plenty of water.
- Use nasal mucous membrane moisturizers.
9. dressing appropriately for the weather
Avoid overheating and overcooling the body. Dress in onions so you can easily regulate your body temperature.
10. positive attitude
Optimism and a positive attitude towards life have a positive effect on the immune system. Try to think positively, enjoy small things and surround yourself with people who give you energy.
By following these 10 rules, you can significantly strengthen your immunity and enjoy good health throughout autumn.
