The transitions of the seasons, and have a great influence on the body, complicating the process of adaptation are times when our immune system. During these periods of increased disease risk and a sense of fatigue, can significantly affect the quality of our daily lives. In this article, we transition seasons in the light of scientific data, we will examine how to strengthen our immune system.
CONTENTS
- Effects On The Immune System Of The Seasons Transition
- Relationship between nutrition and immunity
- Vitamin and mineral Support
- Lifestyle Changes
- Herbal solutions and natural supports
- Importance of sleep patterns and
- Stress Management
- EFFECTS ON THE IMMUNE SYSTEM OF THE SEASONS TRANSITION
Transition the seasons in our bodies, trying to adapt to changing temperature and humidity is forced. In this process, our immune system tries to adapt to these changes. The main effects of this period:
| Fiziksel Etkiler | Psikolojik Etkiler |
|---|---|
| Fatigue | Impairment of motivation |
| Joint pain | Depressed mood |
| Headache | Difficulty concentrating |
| Allergic reactions | Sleep disorder |
- RELATIONSHIP BETWEEN NUTRITION AND IMMUNITY
Proper nutrition is vital to keep your immune system strong. Seasons in the transition, especially the food groups that should be considered are:
Protein Sources:
- Eggs
- Fish
- Dry beans
- Oilseeds
Antioxidant-Rich Foods:
- Citrus
- Green leafy vegetables
- Red and purple fruits
- Garlic and onion
- VITAMIN AND MINERAL SUPPORT
Seasons in the transition of the vitamins and minerals that need particular attention:
| Vitamin/Mineral | Faydaları | Doğal Kaynakları |
|---|---|---|
| Vitamin D | Strengthening the immune system | Sunlight, egg yolk, fish |
| Vitamin C | Antioxidant effect | Citrus fruits, kiwi, peppers |
| Zinc | Cell renewal | Pumpkin seeds, meat, seafood |
| Selenium | Antioxidant protection | Brazil nuts, tuna |
- LIFE STYLE CHANGES
Recommended lifestyle changes to support the immune system:
Regular Exercise:
- 30-45 minutes of moderate activity per day
- Walking in the open air
- Yoga or Pilates
- Swimming
Hygiene Habits:
- Regular hand washing
- Ambient ventilation
- Personal items, cleaning
- The use of the mask (when necessary)
- HERBAL SOLUTIONS AND NATURAL SUPPORTS
Natural solutions to support the immune system:
Herbal Teas:
- Echinacea
- Ginger
- Linden
- Rosehip
- Sage
Probiotic Foods:
- Kefir
- Yogurt
- Pickles
- Kombucha
- IMPORTANCE OF SLEEP PATTERNS AND
Quality sleep is one of the basic factors to keep your immune system strong. A bedtime routine is recommended:
- To get up every day and going to bed at the same time
- 7-8 hours of uninterrupted sleep
- Dark, cool environment
- Stay away from electronic devices
- STRESS MANAGEMENT
Stress management techniques recommended for:
- Breathing exercises
- Meditation
- Obtaining a hobby
- Social activities
- CALENDAR SEASONAL IMMUNE
Special considerations according to the season:
Autumn-Winter Transition:
| Yapılması Gerekenler | Dikkat Edilecekler |
|---|---|
| Vitamin D supplements | Sudden temperature changes |
| Preparation of winter clothes | Insufficient heating |
| Evaluation of influenza vaccine | Indoor air pollution |
| Use moisture balancer | Still life |
Spring-Summer Transition:
| Yapılması Gerekenler | Dikkat Edilecekler |
|---|---|
| Allergic reaction measures | Excessive sun exposure |
| Light diet | Maintenance of air conditioners |
| Increase water consumption | Pollen allergy |
| Use sunscreen | Food poisoning |
- NATURAL ANTIBIOTICS AND THEIR USE
Natural antibiotics that you can use in the transition seasons:
Propolis:
- Antimicrobial effect
- Anti-inflammatory property
- Antiviral support
- Immune booster
Bee Pollen:
- Vitamin and mineral store
- Energizing
- Metabolic regulatory
- Antioxidant property
- DAILY ROUTINE FOR THE IMMUNE SYSTEM
Morning:
- Warm lemon water
- Light exercise
- Mainly protein breakfast
- Vitamin supplements
Afternoon:
- Seasonal vegetables
- Whole-grain products
- Adequate protein intake
- Probiotic foods
Evening:
- Light meals
- Herbal teas
- Stress reducing activities
- Regular sleep hours
- PRACTICAL RECOMMENDATIONS AND WARNINGS
Things That Should Be Considered:
- Physician approval on the use of reinforcement
- Caution against allergic reactions
- Monitoring of chronic diseases
- Regular health checks
Things That Should Be Avoided:
- Excessive sugary foods
- Too much caffeine consumption
- Alcohol and smoking
- Irregular eating
To keep your immune system strong in the seasons transition, requires a holistic approach. Nutrition, sleep, exercise, and stress management should be considered together, such as all of the factors. In conjunction with lifestyle changes and natural supports, regular health checks should also not be neglected.
It should be noted that each individual person’s needs are different and may require special approaches. Therefore, it is important to be especially consulted a health care professional about the use of reinforcement.
If these recommendations are implemented in a consistent and regular manner, the transitions of the seasons will help you stay more healthy and energetic. Strengthening the immune system, not only for Disease Prevention but also to improve our quality of life is also important.
Bibliography:
- The World Health Organization (who), nutrition guide
- American Academy of nutrition and Dietetics
- Infectious diseases and Clinical Microbiology specialty society of Turkey
- In the journal Nutrition and metabolism
