Last Updated on May 14, 2024 by Daniele Lima
Learn How To Protect Yourself From Winter Illnesses (Healthy Winter )
Winter is a season that pleases many people who like lower temperatures, but despite all its charm, it brings with it some discomfort, such as an increase in respiratory diseases and other symptoms typical of cold weather.
Low temperatures, along with low air humidity and the crowding of people indoors, greatly favor the spread of these diseases, mainly affecting those with low immunity.
However, there are some habits that we can adhere to to strengthen our immunity, thus reducing the risk of contracting these diseases that spread so easily in the winter period.
Table of Contents
1 – Balanced diet
Having a balanced and healthy diet is essential for those who want to strengthen and keep their immunity up to date. Prioritize more natural, less processed foods, a good way to identify these foods is by putting into practice the well-known phrase said by nutritionists “Peel more and unpack less”.
The food has to be very rich in proteins, minerals, vegetables, fruits, and antioxidants. Foods such as kiwi, broccoli, spinach and ginger, fish, poultry, legumes, linseed, chia, and nuts, play a very good role in strengthening immunity in our body.
Consume probiotics, as they are good bacteria that act on the intestinal flora, promoting more immunity. They can be found in foods such as natural yogurt, kefir, sauerkraut, among others.
2 – Adequate hydration
We should be hydrated all year round, but we know how difficult it is for some people to consume less water during the winter period. Water plays a crucial and indispensable role in keeping our bodies healthy through hydration.
In addition to hydrating, it also removes toxins and keeps the mucous membranes healthy, and this is important because they form a natural barrier in the body against viruses and bacteria.
Let’s clarify, that juices, teas, and other drinks, are additional in your day to day, but do not replace the water in your body, so make an effort to drink at least 1.5 liters of this precious liquid, or check the amount accordingly. with your weight.
3 – Practice exercises
Many people are not aware that physical activity, in addition to being beneficial for the mind, cardiovascular health, and physical conditioning, also acts to strengthen the immune system.
When you exercise regularly, your blood circulation increases, helping to distribute immune cells throughout your body. Practicing physical exercises helps a lot to reduce stress. A stressed person consequently has their immunity affected.
Seek to do some activity that matches your style and physical condition, some options like walking, running, yoga, and swimming are excellent and you can start with 30 minutes a day, but it is always recommended to have a medical evaluation beforehand.
4 – Quality sleep
Contrary to what many think, sleep is not just a moment of renewal and rest, but it acts mainly by reducing inflammation in the body and strengthening the immune system.
Having a good night’s sleep, with a period of around 8 to 9 hours, is essential so as not to increase susceptibility to infections. In the case of children, this time can extend to 10 to 11 hours of sleep.
For this, prepare a suitable environment at bedtime, keep the room dark, and no cell phone or television on until sleep comes, as it may take longer and affect the quality of sleep.
5 – Stress management
Stress when it reaches a chronic level, aggressively affects health, weakening immunity, and making the body more susceptible to diseases.
There are some healthy habits to deal with stress, such as walking listening to music, reading a good book, meditation, yoga, handicrafts, or any other hobbies that you enjoy, bringing a sense of well-being, in body and mind.
In some cases, consulting professionals such as therapists or psychologists can have excellent results in the medium and long term.
6 – Wash your hands regularly
Some types of infections are often contracted through dirty hands and nails. It seems like an insignificant and banal habit, but it is of paramount importance to maintain hand hygiene.
There is a correct way to wash them. For approximately 20 seconds, wash your palms, back, between your fingers, nails, and wrists with soap and water. This way you will be doing effective hygiene, avoiding contracting viruses and bacteria.
The essential moments are before eating something, after using the bathroom and when you get home, but also wash whenever you think it’s necessary. If there is no way to wash it, use alcohol with a concentration greater than 60%.
7 – Avoid touching your face
As we already know dirty hands are a common vector for the entry of germs into the body, therefore their contact on the face, specifically on the mucous membranes, such as the nose and mouth, are highly infectious.
Some infections that can be contracted through the mucous membranes cause respiratory, eye, skin, and other diseases that we can avoid by simply not touching our face with dirty hands.
Having a wet tissue, and an alcohol bag, are practical options to be able to wash your hands outside the house if you need to touch your face.
Conclusion:
These are seven simple and effective ways to strengthen your immune system, especially in winter.
They are healthy and uncomplicated habits, but if they are part of your routine, your health will thank you.
You don’t have to wait for winter to arrive to start taking care of this. Start preparing your body as soon as possible to defend itself against viruses and bacteria, especially the most aggressive ones in cold weather.
Healthy Winter – FAQ:
How to keep your skin healthy and glowing in winter
Winter weather can be harsh on your skin, but you can keep your skin healthy and glowing with a few simple steps. Start by moisturizing daily with a rich moisturizing lotion to prevent dryness and flaking. Also, wear a scarf and gloves when going out to protect your skin from the cold wind. Exfoliate regularly to remove dead skin cells and stimulate cell renewal, revealing better skin underneath. Finally, don’t forget to drink plenty of water every day to keep your skin soft and glowing from within.
Healthy winter soup
Winter is the best time to enjoy a nice and healthy soup that not only warms your body but also strengthens your immune system. Keep healthy this winter by adding vitamin- and antioxidant-rich seasonal vegetables like carrots, sweet potatoes, and kale. Add proteins like beans, lentils or lean meat to make your soup more filling and healthy. Add anti-inflammatory agents and spices like garlic, ginger, turmeric and thyme to soups. Making your own bone broth increases the richness and depth of flavor while providing additional health benefits. Enjoy this winter soup as a comforting way to boost your health during the colder months.
How to seal windows for winter
During the winter months, it is important to close windows to keep warm air in and cold air out, prevent drafts and reduce heating costs. Start by inspecting your windows for gaps or cracks where air could leak. Use caulk to seal small cracks and weather stripping to seal gaps in window frames. Consider using plastic film insulation for your windows to provide additional wind protection. Install draft or door sweeps on exterior doors to prevent cold air from entering your home. You can create a comfortable and energy-efficient space this winter by properly insulating your windows and doors.
Why do pipes burst in the winter
Pipe breaks in winter months are caused by a phenomenon called frozen pipe, which occurs when the water in the pipe freezes and expands depending on the pipe wall. This extra pressure can cause weak points in the pipe to crack and cause an explosion. Factors that can cause pipes to freeze include exposure to cold weather, poor insulation and sudden drops in temperature. Pipes in unheated or unheated areas of the home, such as basements, entryways, and attics, are particularly vulnerable. To prevent pipe bursts during the winter months, insulate pipes, keep interiors warm, and let faucets drip slowly to relieve pressure.
