What can be done so that the body can adapt to changing weather conditions, but the immune system can successfully deal with viruses? Specialists remind us that it is important to rest enough, be active and take a lot of vitamins with food.
“Many think that our immunity is weakened in autumn by the cold, rapid changes in weather conditions and frequent viral infections of the upper respiratory tract, but studies have shown that the most common reason for this is chronic lack of sleep and neglect of personal hygiene. People with symptoms of the disease always go to the pharmacy for Covid-19 tests, but it can be observed that hands are disinfected and face masks are used much less often, as was the case during the outbreak of this virus infection,” observes Ieva Virza, pharmacist of “Mēnes Aptiekas”. She reminds that currently the fruit and berry harvest in the gardens has already run out, so we should pay more attention to how we take in vitamins and minerals in our daily diet. Special attention should be paid to children whose immune system has not yet stabilized. On the other hand, seniors have slower metabolic processes, which is why the body often does not absorb the necessary amount of nutrients needed for the body to function at full capacity.
Two ways to support immunity
For prevention when a person is healthy. “For prevention, it is recommended to use complex vitamins, with special emphasis on group B vitamins, which are necessary for the body to form immune cells, as well as antioxidants – selenium, zinc, vitamins C and E. During the dark months of the year, vitamin D levels can drop rapidly, so it should be increased just as rapidly. It would be great if people had their vitamin D levels tested so that the pharmacist could then recommend the optimal dose. Vitamin C should be taken between 200 and 500 mg per day. We should also not forget about probiotics and prebiotics – beneficial bacteria that can be used as a course to strengthen the body’s defenses. After a month-long course, a break of a couple of months is required and then the use can be resumed. It is recommended to use echinacea, Icelandic lichen, herbal mixture teas that are designed to strengthen immunity on a daily basis,” advises the pharmacist.
When the first symptoms of the disease appear or to maintain health, if someone in the family or workplace has already fallen ill, more intensive support for the immune system is important. The dose of vitamin C increases to 1-3000 mg per day, in such a dose this vitamin can be used for a couple of days. The pharmacist says that when the first symptoms of a cold appear, it would be preferable to use antioxidants that have an antiviral effect, but the use of group B or complex vitamins should be stopped, because they can “feed” not only the immune system, but also viruses and bacteria. The pharmacist recommends using medicinal herbal teas, such as ginger, elderberry, linden, sage, grapefruit seed extract. Biologically active substances flavonoids, such as quercetin and rutin, strengthen blood vessel walls, making it harder for viruses to penetrate deeper into the body. Less heard of, but very effective, are preparations containing tabebuja bark, tragacanth root, turmeric, shiitake mushroom extracts, as well as colostrum concentrate. The royal jelly of bees also has a beneficial and strengthening effect on the body.
To ward off airborne upper respiratory viruses, over-the-counter sprays can be used to protect the nasal mucosa before going to work, school or daycare.
The key is in healthy lifestyle habits
It has been studied that due to stress, our body loses the ability to control the inflammatory process, and this contributes to the progression of diseases, therefore, as the season of flu and upper respiratory viruses approaches, it is necessary to take care of its reduction in time. Long-term stress and anxiety cause malfunctions of the immune system, due to which the body suffers more often from acute upper respiratory tract infections in autumn, is exposed to chronic inflammatory processes and has a harder time recovering from illnesses.
“The most important thing is to remember three things: eight hours for sleep, eight hours for work and eight more for your hobby and relaxation,” says Kristine Astra, a family doctor at the Association of Health Centers. She invites you not to forget about a healthy diet, including fruits and vegetables, freshly squeezed juices in the menu, because normal immune functions are ensured by a full-fledged diet. Even in this dark time of the year, you should allocate enough time for various physical activities, stay in the fresh air, and continue to temper yourself. The family doctor reminds people over the age of 65, patients with chronic diseases and other groups of people to definitely get vaccinated against seasonal flu and Covid-19.
Before buying and using nutritional supplements, it is important to consult with your family doctor or pharmacist first, because some should not be used together with certain medications, while others may have a similar composition, so it is easy to overdose. The use of bee products such as honey and pollen is also recommended for strengthening the immune system, as long as it does not cause an allergic reaction. “There is no single superfood that can replace a healthy, balanced diet. If a person is healthy, really eats a wholesome diet on a daily basis, he does not need nutritional supplements,” says the doctor.
The survey conducted by “Mēnes Aptiekas” and the research agency “Norstat” concluded that almost half of the respondents will use nutritional supplements to improve their health in winter. Taking care of the intake of sufficient vitamins and minerals during the autumn and winter period, 47% of the surveyed Latvian residents will buy fruits and vegetables in a store or market, almost the same 44% will use the offer of various nutritional supplements. 13% of respondents indicated that they do not particularly care about the intake of vitamins and minerals during the dark time of the year. A survey of representative residents “Mēness aptieka” in cooperation with the research agency “Norstat” was conducted in September 2023 throughout Latvia, surveying 1001 residents between the ages of 18 and 74. Respondents in the survey gave answers to six questions, choosing several options.
Source: LETA
2023-10-31 16:48:22
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