How should we eat to protect ourselves from illnesses in cold weather?

Winter has arrived, the weather has cooled down, and illnesses have begun to spread. Colds, in particular, have started to become an epidemic among children, and emergency rooms are overflowing. Healthy eating in cold weather is of critical importance for avoiding illnesses and recovering in a short time.

Dietitian Karanfil Özdemir has written about ways to eat healthily against illnesses in cold weather. The warnings Özdemir wrote for 12punto readers are as follows:

Every spring and every winter does not mean a cold!

And not every cold means it will ruin and destroy us.

Colds are illnesses that annoyingly lower the quality of life.

Weather changes and cold weather tire and weaken the body, and it struggles to maintain body thermodynamics. For this reason, we frequently deal with colds.

Here, the right moves actually determine whether we will get sick and how severe it will be if we do.

First, what is a cold? What is the cause? Let's look at that. Then let's learn the right moves.

A cold is an upper respiratory tract infection usually caused by various viruses. It affects the inner surfaces of the nose and throat and manifests itself with symptoms such as runny nose, sneezing, and sore throat. Viruses usually spread from person to person through contact. Those with weak immune systems are at greater risk during winter months and in crowded environments.

So, what are the most common causes of colds?

1. Rhinoviruses: Rhinoviruses are among the most common viruses that cause colds. These viruses usually cause infection in the nose and throat.

2. Other Viruses: Other viruses such as adenoviruses, influenza (A, B, C), coronaviruses, and enteroviruses can also lead to colds.

3. Weak Immune System: A weak immune system, poor gut health, low blood values, illnesses, old age, etc., can make a person more vulnerable to colds.

4. Seasonal Effects: Colds are usually seen more frequently in autumn and winter months. This is due to viruses circulating more widely during these periods and the human body not being able to keep up with the transition in air temperature.

5. Personal Contact: A cold is usually transmitted as a result of direct contact with patients or by touching infected surfaces and then touching one's face, nose, or mouth.

6. Airborne Transmission: Viruses can often mix into the air through the respiratory droplets of a person coughing or sneezing and be transmitted to others.

7. Stress and Fatigue: People who are in a stressed or tired state may be more susceptible to colds. Stress is one of the most dangerous illnesses and factors that collapse the immune system.

A combination of these factors can increase a person's risk of catching a cold. 

So, what should we do to protect your health in cold weather?:

1. Wear warm clothes, especially protect your head, hands, and feet.

2. Protect yourself from germs by washing your hands frequently.

3. Ensure your respiratory tract is washed, clean, and moist by drinking water frequently.

4. If your doctor recommends it, strengthen your immune system by getting vaccines such as the flu shot when necessary.

5. Avoid crowded environments if possible to reduce the risk of viruses spreading. Ventilate indoor spaces regularly and get fresh air.

6. Support your immune system by getting adequate and regular sleep. Remember, the most powerful of the factors that heal our body are secreted during deep sleep at night. Night is the body's treatment, maintenance, repair, and cleaning time.

7. Strengthen your circulatory system and immune system by doing light exercises.

8. Use relaxing activities and methods to reduce stress.

9. AND EAT HEALTHY, BALANCED, AND POWERFULLY. 

It is important to focus on foods that strengthen the immune system to protect against colds during seasonal transitions. Because you are as strong as your immune system is strong against illnesses.

The immune system is IMMUNITY. There are two separate immune systems: innate and acquired. Protecting and keeping the innate immune system strong, as well as building a strong acquired immune system, is achieved through food.

Diversifying your diet and eating in a balanced way with colorful vegetables and fruits suitable for the season is protective against colds. 

The critical nutritional recommendations to strengthen the immune system, protect against colds, and recover quickly when sick are as follows:

1. High Fluid Consumption: It is important to drink enough water to flush out toxins in the body and ensure hydration. Keep the body moist with hot-warm drinks such as hot water, herbal teas, and freshly squeezed fruit juices.

2. Probiotics: Support the immune system by improving gut health with probiotic-containing foods such as yogurt, kefir, and sauerkraut. Remember; 80% of the immune system is the gut.

3. Spices: Spices such as onion, garlic, ginger, rosemary, turmeric, sumac, and black pepper act like medicine in protecting against colds because they have antiviral, antioxidant, and antimicrobial properties. Get natural antibiotics by adding them to your meals and making mixtures and cures. Nature's antibiotics are better than medicines. 

4. Omega-3 Fatty Acids: Foods containing omega-3 fatty acids such as salmon, walnuts, flaxseed, black cumin, and chia seeds have anti-inflammatory effects. Fight inflammation, i.e., colds, by adding them to salads and yogurts.

5. Zinc: Foods containing zinc such as pumpkin seeds, peanuts, and red meat have a strengthening effect on the gut and protect against colds. Consume zinc-containing foods every day.

6. Green Tea: Antioxidants are inflammation cleaners just like anti-inflammatories. Strengthen your immune system with green tea and others that are rich in antioxidants.

7. Vitamin C: Support your immune system with fruits and vegetables containing vitamin C such as dark green vegetables, citrus fruits, fresh peppers, and broccoli.

8. Honey and Lemon: Honey has antimicrobial properties, and lemon contains vitamin C. Add turmeric to it and consume it to soothe the throat.

9. Ginger Tea: Ginger has an anti-inflammatory effect. Relieve sore throat and cough by drinking ginger tea.

10. Bone Broth, Chicken Broth, Trotter Soup, and Fresh Vegetable Soups: Consume soups rich in natural collagen, vitamins, and minerals. Alleviate the illness and recover quickly with a strengthened microbiota and immune system.

11. Protein-Containing Foods: Accelerate body repair with protein-containing foods such as meat, fish, chicken, turkey, and eggs.

12. Natural Mouthwashes: During times of illness and in daily life, gargling with salt water and water with added cloves cleans the inside of the mouth from infections and bacteria at a high rate due to its antibacterial effect, and fights infections in the mouth and throat without disrupting its natural flora. Protect your oral health.

13. Balanced Diet: Of course, keep the body always strong and healthy by eating a healthy, balanced diet suitable for your own health condition.

They say it is inevitable to catch colds during seasonal transitions and in cold weather, but knowing how to take care of yourself and eating in a preventative manner for a strong immune system can protect you.

Remember, while healthy eating and a healthy lifestyle protect you from colds, they also strengthen you against other illnesses in the advanced stage.

We actually have cells made up of what we eat.

So, eat right and powerfully, stay strong and healthy.

Stay healthy, everyone.

News Source: 12punto