New Delhi, November 11 (IANS). The winter season brings with it cold winds, falling temperatures and a constantly changing environment. These are changes that negatively impact the body’s immunity. This is the reason why diseases like cold, viral infection, cough and flu spread rapidly in this season.
Scientific studies show that during cold, the ability of the cells in our nose to fight germs decreases, which increases the risk of infection. In such a situation, it becomes most important to keep the immunity strong. Experts believe that some everyday changes can protect us from seasonal diseases to a great extent and prepare the body to fight infections naturally.
The first thing that is important in winter is a balanced diet. Hot and nutritious food not only gives energy to the body but also makes the immune system active. Vitamin C rich fruits like orange, lemon, amla and kiwi should be included in the diet as they act as antioxidants in the body and strengthen the immune cells. Also, Vitamin D deficiency becomes common in winter because there is less sunlight, hence taking sunlight for some time and consuming eggs, mushrooms and fortified foods proves beneficial. Good sources of protein—pulses, eggs, milk and nuts—also help in producing antibodies in the body, thereby reducing the effects of infection.
In this season, less water is drunk, whereas the body needs the same amount of hydration. Cold air dries out both the skin and the respiratory system, making it easier for viruses to become active. Lukewarm water, soup, herbal tea and decoction not only maintain hydration but also keep the body warm. Natural ingredients like ginger, basil, cinnamon and turmeric have anti-inflammatory and anti-viral properties that provide additional protection to the immune system.
Creighton University of America proved in a clinical trial how consumption of Vitamin D in appropriate amounts can prove to be beneficial for immunity. Nearly 25 randomized control trials involving 10,933 participants found that those who regularly took vitamin D supplements had about a 19 percent lower risk of acute respiratory infection.
This means that in winter, when there is less sunlight and vitamin D levels can drop, the risk of weakening of the immune system increases and maintaining vitamin D levels can be beneficial for immunity.
Regular exercise is also a scientifically proven way to boost immunity. In case you are unable to go out in extreme cold, a light workout at home, yoga, Surya Namaskar, or 20–30 minutes of stretching improves blood circulation in the body. During exercise the body releases proteins called cytokines, which help fight infection. Apart from this, getting adequate sleep is equally important. According to research, due to lack of sleep, the body starts producing less “immune cells”, which can double the risk of infection.
It is also very important to take care of cleanliness in winter. Washing hands, wearing masks in crowded places and keeping distance from people with cough and cold are useful in preventing the spread of infection. People who have asthma, allergies or chronic respiratory diseases should take special caution and follow the measures recommended by the doctor. The elderly, children and people with weakened immune systems fall into a special risk group in winter and need to pay special attention to diet, sleep and hygiene.
–IANS
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