How to support immunity in winter: advice from doctors
With the arrival of colder weather, the risk of contracting illnesses such as the common cold, influenza, and COVID-19 is increasing. Medical professionals advise strengthening the immune system through healthy eating, physical activity, avoiding harmful habits, and getting adequate sleep.
With the onset of the cold season, there is traditionally an increase in the number of cases of acute respiratory infections, influenza, and COVID-19. To protect themselves from illness, experts at the Public Health Center of the Ministry of Health of Ukraine advise taking steps to strengthen their immune system.
First and foremost, healthcare professionals emphasize the importance of a healthy diet. It is recommended to consume at least 400 grams or 5 servings of fruits and vegetables daily, while varying the types, as each type contains unique vitamins, minerals, fiber, and other beneficial substances. It is advisable to consume leafy greens, beets, carrots, onions, and pumpkins during the autumn and winter months, while limiting the consumption of potatoes due to their high starch content. Fruits are a healthy alternative to sweets, such as apples, pears, citrus fruits, bananas, and pomegranates, which pair well with cinnamon, nuts, or natural yogurt.
In addition to proper nutrition, regular physical activity is also important. A sedentary lifestyle is one of the main risk factors for the development of cardiovascular diseases, type 2 diabetes, and other illnesses. Adults are recommended to engage in at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of high-intensity activity. This could include walking, gardening, household chores, running, cycling, or swimming.
Doctors also emphasize the need to quit smoking and using nicotine, as tobacco smoke contains at least 250 chemical compounds that are toxic or can cause cancer. In addition, it is important to avoid alcohol consumption, as experts say that there is no safe amount of alcohol, and even small or moderate consumption increases the risk of at least 7 types of cancer. Finally, it is important to get enough sleep, following a regular schedule and creating comfortable conditions for rest.