8 Tips to Protect Against Winter Illnesses

With the approach of winter season; shorter days, longer nights, spending more time indoors and sedentary lifestyle create conditions for seasonal illnesses. The body expends less energy in winter, eating habits change leading to weight gain, and the immune system weakens. This situation also increases the risk of catching diseases. Specialist Dietitian Özlem Tay provided recommendations for protection against illnesses during winter months.

Vitamin C Supplementation Before Getting Ill

In winter months, the body affected by cold becomes prone to viral infections. For this reason, it is necessary to take precautions before getting ill and to consume a diet rich in vitamin C. Fruits such as oranges, mandarins and grapefruits are foods that should not be missing from the table during long winter nights. Additionally; vegetables such as beets, radishes, carrots, celery, spinach, leeks, cabbage and chard increase body resistance during winter months and provide a protective role against illnesses.

Pay Attention to Fluid Consumption in Winter

During winter months, fluid needs are not often considered, so sufficient water is not consumed and the body does not receive adequate fluids. During winter months, at least 2 litres of water should be consumed per day to maintain the body's fluid requirements in balance. Depriving the metabolism of water not only prevents the elimination of toxic substances in the body but also increases fat ratio. Insufficient water consumption accelerates weight gain.

To Strengthen the Immune System and Protect Against Illnesses…

1. Fish is a food group that should not be missing from winter tables. Due to the omega-3 fatty acids it contains, it strengthens the immune system. Fish should be consumed at least 2 days per week.

 

2. Vitamin D values may decrease in winter months due to fewer sunny days. However, on pleasant sunny cold winter days, walks can be taken to benefit from sunlight.

 

3. In cold weather, body temperature generally drops. To keep this balanced, regular and sufficient water consumption is necessary. Instead of tea and coffee, beverages rich in vitamin C such as linden, rosehip, mint lemon and sage tea should be preferred.

 

4. During long winter nights, consumption of snacks and sweets referred to as junk food should be limited. It is recommended to eat fatty nuts mixed with roasted chickpeas. In particular, high-calorie pastries should be avoided and sweet cravings can be satisfied with dairy desserts at most twice a week.

 

5. Garlic and onion are natural antibiotics. Consuming them during winter months strengthens the immune system.
6. Winter tables should be prepared rich in vegetables and fruits. Especially green leafy vegetables, with their strong content in terms of vitamins and minerals, are protective against illnesses.

 

7. Zinc deficiency leads to weakening of the immune system. Red and white meat are particularly the richest food sources of zinc.

 

8. During winter months, the immune system works through defence cells. A decrease in defence cells also causes problems for the body. Stress, depression, excessive fatigue and unhappiness lower the defence system. For this reason, stress control is particularly important during the winter season when closed weather prevails. Since chronic stress-induced depression weakens the immune system, expert assistance should be sought as soon as depression symptoms are noticed.